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

Thanksgiving Day modified schedule Open Gym 7-9AM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minute EMOM, alternating movements

minute 1: Choice cardio

minute 2: 10 Mountain Climber to Deep Lunge Stretch

minute 3: "Barbell Complex"

minute 4: 5 Burpee bar touches + :10-:15 sec Tuck L-Hang

"Barbell Complex"

3 Tall Muscle Clean

3 Front squats

3 Low hang squat clean

Load: 45/35lb, (20/15kg)

B: Clean (Every 2:00 minutes , 5 Sets
Pause clean below knee + Clean
Set 1: 1+1 reps @ 65%
Set 2: 1+1 reps @ 70%
Set 3: 1+1 reps @ 75%
Set 4: 1+1 reps @ 80%
Set 5: 1+1 reps @ 80%+

% of Squat Clean
Cleans are not touch and go
*Record set 5*)

C: Metcon (Weight)

"Knocking at the Door"

20:00 EMOM

Min 1: 5 Front squats, for load

Min 2: 15 Toe to bar

Min 3: Max bar facing burpees

Min 4: Rest

Front Squats, starting @ 70% of squat clean and increase today by feel

*Record heaviest front squat*

Primary Objective: Front squats, building from 70% to 80% over the course of the EMOM

Secondary Objective: Big sets on toe to bar and 10 + Burpees

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 - Legends

Metcon (No Measure)

Walk 500M or 1000M

AMRAP 12

Partner 1: High/Low farmers carry

Partner 2: Wall ball box squats

AMRAP 12

Partner 1: 12-15 Box knee tucks

Partner 2: DB hammer curls

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)

2 Sets, For Quality

3:00 minutes On : 1:00 minute Off

10/7 Calorie Bike or :40 sec Shuttle Run

5/5 World's Greatest Stretch

10 Barbell Good Mornings, 45/35lb (20/15kg)

*In remaining time, accumulate

Max Lateral Banded Monster Walks

B: Metcon (6 Rounds for time)

"Steady as She Goes"

Every 6:00, 6 Sets, Alternating stations

Station 1:

400m Run (A: 27/22 Cal Bike)

30 American KBS (Rx53/35, S 44/26)

33/21 cal row or ski or 20/14 cal bike

Station 2:

400m Run

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

43/31 cal row or ski or 30/22 cal bike

Today is our longer time domain workout, so start with a steady pace and settle in for the long haul.

Stimulus: Lactate Threshold / Posterior Chain

RPE: 8-8.5 RPE

Primary Objective: Complete Each set in ~ 5 minutes

Secondary Objective: Stay unbroken on the AKBS

C: Accessories (Time permitting
4 Sets, For Quality:
100ft (30m) Farmers Carry, For Load
:30 Second GHD Supine Hold
:30 Second GHD Sorenson Hold

Rest 2:00 minutes between sets )

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 - HGX-FIT

A: Shoulder Press (3x3 at 85%+
All sets - time cap 10min
Immediately into..
Barbell shrugs (from the rig)
10 min to build to a heavy 3RM

**Time cap 20min)

Metcon (No Measure)

Grip work: EMOM 12 (4 rounds)

1min BB static hold 205/175

50' DBs Farmers carry 70/50

1min Dead hang

*****

5 rds

10/10 DB bent over rows

20 Vups

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)

10:00, For Quality

10 Scapular Push-Ups

2 Wall Walks + 10 second Nose to Wall Hold

8/8 Single Arm DB Upright Rows

8 Dual DB Bicep Curl to Arnold Press

20 Plank Shoulder Taps

B: Bench Press (Tempo Bench Press
Take 10:00 minutes to work up to a 5RM or about 80% 1RM
*The tempo for each rep is 3 Seconds Down, 1 Second Pause, Xplode up, 1 Second Pause at the top of the rep
(Tempo: 31x1) )

C: Gymnastic Skills (Handstand walk progressions)

D: Metcon (Time)

"Head over Heels"

4 Rounds, For Time

50ft (15m) Handstand walk (A: 5 wall walks)

12 Dual DB thrusters (Rx50/35, S 40/25)

9/7 Strict pull-ups (A: 7/5 banded pull ups)

Rest 1:00 minute between rounds

Score: Total Time

Goal: 13:00-15:00 minutes

Time Cap: 16:00 minutes

Primary Objective: Consistent times across all sets

Objective: Unbroken DB thrusters

Stimulus: Upper Body Pulling & Pushing Stamina

RPE: 9/10

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)

10 PVC Passovers

10/10 PVC Around the Worlds

:30 Standing PVC Thoracic Extensions

:30 Loaded Bottom of Squat Hold

:30 Extended Plank Reverse Bridge

Into ...

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

90 second Row as (30 sec easy, 30 sec mod, 30 sec hard)

B: Snatch (Every 2:00 minutes, 8 Sets
Pause Sq Snatch Below Knee + Sq Snatch
Set 1: 1+1 reps @ 65%
Set 2: 1+1 reps @ 70%
Set 3: 1+1 reps @ 75%
Set 4: 1+1 reps @ 80%
Set 5: 1+1 reps @ 80%+
Snatches are not T&G Directly into..
Snatch Pulls (See B1))

*B1 for Sets 6 through 8

B1: Snatch Pull (Snatch Pull + Floating Snatch Pulls
Set 6: 1+3 @ 85%
Set 7: 1+3 @ 85%
Set 8: 1+3 @ 85%

Percentages are based off your 1rm Snatch )

Metcon (5 Rounds for distance)

"The Deep End"

5 Sets, For Distance

1:00 Row or Ski for Max Meters or Bike Max Cals

2:00 Rest b/s

Go for it!

Primary Objective: Complete 300/270 + Meters on the Rower Each Set

Secondary Objective: Hold roughly the same amount of meters for all 5 sets. Find your pace

Stimulus: Anaerobic / Sprint / Machine Conditioning

RPE: 9/10