Workout of the day

Announcements

CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

30 seconds Jump Rope

6 Inchworm Push-Up

10 Bootstrap Squats w/Thoracic Rotations

:10 second Supine Grip Chin-Over Bar Hold

3-5 Banded Broad Jump

AA: Warm-up (No Measure)

1-2 Sets

3 High Hang Muscle Clean

3 Hang Power Clean

3 Low Hang Power Clean and Push Jerk

Then.. build to 70-75% practicing quick singles

B: Weightlifting Complex (Power Clean and Push Jerk
Every 8:00 minutes, 2 Sets (16:00 minutes)
Percentage is based on your 1RM C&J
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%
*Record 2 reps*
These reps are not TnG.
Reset between each rep. )

C: Metcon (3 Rounds for reps)

“Bear Hug”

12:00 minute EMOM

min 1: 7-10 Strict Handstand Push-Ups

min 2: 2-4 Rope Climbs

min 3: 8-12 Dual DB Hang Power Clean & Jerk (Rx50/35, S 40/25)

min 4: 50 Double Unders (A: 100 singles)

Focus on quality of movement and efficiency between movements. This is even more important with workouts that tend to have a higher degree of interference work. Primary Objective: Complete prescribed reps in 40 seconds or less

Secondary Objective: Maintain chosen rep numbers across all sets

Stimulus: Push / Pull / Shoulder Interference RPE: 7/10

Announcements

CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 sets:

8 Pendlay rows

8 DBs hammer curls (together)

5 sets:

8 BB Bent over rows

8 BB supinated rows (from the rig)

5 sets:

8 BB Yates rows

8 DBs Zottman curls

4 sets:

10/10 Fulcrum DL (core stability)

Announcements

CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

15:00 minute EMOM

Minute 1: Machine Choice

Minute 2: *Mobility of Choice

Minute 3: 10/10 Single Leg Glute Bridges

Minute 4: 20 Alternating V-Ups

Minute 5: 6 Inchworm Push-Ups + 12 Plank Shoulder Taps

*Mobility: Couch Stretch / Pigeon Stretch / Prayer Stretch / Dead-Hang

B: Metcon (Time)

"Mashed Potatoes"

For Time, With a Partner

200 Double Unders (A: 300 singles)

200ft (60m) DB Walking Lunges

100 Push-Ups

140/110 Cal Row or Ski or 110/80 Cal Bike

50 Burpees

50 Dual DB Step-Overs (Rx24/20, S 20/16″)

Load: 2x (Rx50/35, S 40/25)

Time Domain: 18:00-23:00

Time Cap: 28:00 minutes

Primary Objective: Complete the work evenly across the board keeping the work to rest at a 1:1 ratio

Secondary Objective: Finish Each movement in 5 minutes or less

Stimulus: Muscular Stamina / Partner Workout (1:1 / Work:Rest)

RPE: 7/10

Announcements

CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

Thanksgiving Day modified schedule Open Gym 7-9AM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

General Prep

10 PVC Passovers

10/10 PVC Around the Worlds

:30 Standing PVC Pipe Prayer Stretch

:30 Loaded Bottom of Squat Hold

:30 Extended Reverse Plank Bridge

Specific Movement Prep

2 Sets, For Quality

3 BTN Snatch Grip Push Press

5 Overhead Squats

7 Back Rack Cossack Squats

9 Jumping Back Squats

B: Overhead Squat (Every 2:00 minutes, 5 Sets
Set 1: 8 Reps @ 60%
Set 2: 8 Reps @ 65%
Set 3: 6 Reps @ 70%
Set 4: 4 Reps @ 75%
Set 5: 4 Reps @ 75%+
*Record set 5*
Pause for 1 sec on the first rep of each set )

C: Metcon (Time)

"Black Friday"

For Time

21 Squat Snatch

9 Bar Muscle-Ups (A: Chest to Bar Pull-Ups)

15 Squat Snatch

7 Bar Muscle-Ups

9 Squat Snatch

5 Bar Muscle-Ups

Load: (Rx 95/65, S 75/55)

Goal: 4:00-8:00 minutes

Time Cap: 12:00 minutes

Fun couplet today that gives off some Amanda vibes. The goal is to stay in a similar time domain. The workout style will be fast/sprint with a goal between 4:00-7:00 minutes. The expectation that the class finishes under the 10:00 minute mark.

Announcements

CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

Thanksgiving Day modified schedule Open Gym 7-9AM

HomeGrown AthletX - Functional Fitness

A: Open WOD - Thanksgiving (Time)

Suggestion for open gym:

"Turkey Trot"

4 Rounds

2 Wall Walk

200m Run

8 Box Jump Overs (Rx24/20, S 20/16″)

into..

3 Rounds

12 Strict Handstand Push-Ups

400m Run

12 Box Jump Overs

into..

2 Rounds

50ft (15m) Handstand Walk

600m Run

16 Box Jump Overs

into..

800m Run

Time Domain: 35:00-40:00 minutes

Time Cap: 42:00 minutes

Announcements

CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

Thanksgiving Day modified schedule Open Gym 7-9AM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minute EMOM

min 1: 40 second Machine Choice

min 2: 12-16 Alternating V-Ups

min 3: 10/10 Single Leg Glute Bridges

min 4: 10 Dead-Bugs

B: Deadlift (Deadlift (2020 Tempo)
Every 2:00 minutes, 4 Sets
4 Sets x 8 Reps @ 60%+ )

C: Gymnastic Skills (Toes to bar progression)

D: Metcon (AMRAP - Rounds)

"Biscuits and Gravy"

EMOM, until failure

1+1, 2+2, 3+3, etc..

Toe to Bar

Deadlifts (Rx 225/155, S 165/125)

The WOD is as follows; Minute 1 you complete 1 Toe to Bar, then 1 Deadlift. Minute 2 you complete 2 Toe to Bar + 2 Deadlifts, and so on for the remaining time. In order to keep everyone working for the duration of this workout, we want all of our athletes to work on accumulating as much time with side planks switching every 20 seconds.

Primary Objective: Complete 8+ minutes of this workout

Secondary Objective: Complete all sets of Toe to Bar unbroken

Stimulus: Posterior Chain / Midline Stamina

RPE: 7-9 RPE