Workout of the day

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

A: Shoulder Press (5 reps at 65%
5 reps at 75%
Max reps at 85%)

Metcon (No Measure)

Shoulder shrugs: Build to a heavy 3x8

15min cap

Then...

4 sets: Tall kneeling position

12 Lu raises

12 DB lateral delt raises

Arms: Triceps

3 sets:

15 DBs skull crushers (from floor press position)

15 DBs kickbacks

15 Diamond push-ups

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

5 rounds

10 KB Sumo deadlift

10 KB Russian swings

Rest :30sec

5 rounds: Unilateral

10/10 DB shoulder press (push press)

100M Single arm farmers carry (switch as needed)

4 rounds

10 Banded face pulls

10 of each letter: "Y, W, T"

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

10 Deep Lunge Mountain Climbers

20 Plank Shoulder Taps

10 Alternating V-Ups

:30 second Scapular Pull-Ups

B: Strength (12 minute EMOM, Alternate each minute:
minute 1: 10 Dual KB/DB Hollow Body Floor Press
minute 2: 10 Seated Banded Rows 30x1 Tempo
minute 3: 10 GHD Russian Twists or floor
***Record floor press weight***)

C: Metcon (Time)

"G.I. Jane"

For Time:

100 Burpee Pull-Ups

or

A: 75 Burpee Jumping Pull-Ups *Bar at eye level or stand to riser for jumping pull-up

Time Domain: 8:00-13:00 minutes

Time Cap: 18:00 minutes

Primary Objective: Complete 8+ Burpee Pull-Ups per minute

Secondary Objective: Choose a bar that is higher than 6 inches above reach.

Stimulus: CrossFit Benchmark Test / Muscular Endurance + Stamina

RPE: 8/10

D: Accessories (3 Sets, For Quality
10 Strict Knee to Elbows
20 Alternating Dumbbell Bicep Curls
:30 second Hollow Body Hold )

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets

10 PVC Pass-Throughs

10 PVC Around the Worlds

:30 second PVC Pipe Prayer Stretch

10 PVC Pipe Standing Thoracic Rotations

6 Tall Muscle Snatch

6 Behind the Neck Snatch Grip Push Jerk

6 Barbell Squat Jumps

B: Plyometric (No Measure)

10:00 EMOM

1 Seated Start Stick Jump for Height

C: Metcon (3 Rounds for weight)

"Not Gwen"

15-12-9

Power Snatch, For Load

Rest as needed between sets

Choice on load for the 15 then the 12 then the 9. Total load is the score of the day. This is a also great time for new athletes to practice mechanics with the hang power snatch and just work through positions here for the prescribed reps.

D: Accessories (3 Sets, For Quality
:15 second Extended GHD Supine Hold
:20/:20 second Single Arm Ring Plank
8 Cuban Press )

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

Partner training

5 rounds

10-12 BB bent over rows

5rounds

10/10 DB bent over rows (DB from the floor or box)

10/10 Red banded single arm lat pulls

Shoulder accessories

10-12 reps

Y - W - T

Use small plates

Vitamin D walk - remaining time

HomeGrown AthletX - HGX-FIT

Bench Press (From last week 2rm
5x3 at 87%
Between sets
5x12 standing flys (tempo 3.1.3.1)

Immediately into..
4 sets:
8 DB pullovers
8 DB tricep ext (behind the neck)
10 DB crush grip bicep curls)

Metcon (No Measure)

Arms: Supersets

4 Sets

20 BB reverse curls

20 DBs hammer curls

4 Sets

10 DBs tall kneeling (Alt+Alt+together) bicep curls

12 BB drag curls