07Nov
Announcements
HGX TEAM IN HOUSE COMP NOV 11
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)
Mobility Work
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 Back Squats
11/11 Single Leg Glute Bridges
B: Weight lifting (No Measure)
20 minutes
See B1 for Overhead squats
See B2 for Back squats
B1: Overhead Squat (Tempo Overhead Squat (3131 )
3 x 6 @ 50-55%
Rest as needed between sets
Percentage is based on your 1RM
*Record heaviest 6rep*)
B2: Back Squat (Tempo Back Squat (30X2 )
Set 1: 8 Reps @ 60%
Set 2: 8 Reps @ 60%
Set 3: 6 Reps @ 65%
Set 4: 6 Reps @ 65%
Rest as needed between sets
*Percentage based on 1RM*
*Record 2x6 at 65%*)
C: Metcon (4 Rounds for reps)
"Machu Picchu"
4 Sets, For Max Reps
1:45 AMRAP, 1:15 Rest
:30 second Wall Sit
5/5 Single DB Front Rack Step-Ups (Rx24/20, S 20/16″)
-Max Goblet Squats in Remaining Time
Load: (Rx70/50, S 60/40)
Goal: Have 30-45 seconds to complete Squats
Primary Objective: Complete 10+ Goblet Squats each set
Secondary Objective: Complete the Front Rack Step-Ups in ~30 seconds
Stimulus: Leg Stamina / Strength and Stability
RPE: 8/10
07Nov
Announcements
HGX TEAM IN HOUSE COMP NOV 11
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)
Partner workout
For 12 min
Partner 1: 100M Farmers carry (high/low)
Partner 2: Box step ups
***Rest 2min
For 12 min
Partner 1: 15 box squats
Partner 2: Wallball hold
***Rest 2min
Time remaining (Y,T,W)
15 reps each letter
07Nov
Announcements
HGX TEAM IN HOUSE COMP NOV 11
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
Metcon (No Measure)
6rds - Time cap 20min
8 Flat bench press (70/50)
8 Close grip bench press
8 Pullovers
10 Standing flys
***
4rds - Time cap 15min
20 BB reverse curls
20 BB shoulder to overhead
20 BB bicep curls
20 BB supinated shoulder to overhead
***
Core: EMOM10
06Nov
Announcements
HGX TEAM IN HOUSE COMP NOV 11
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
Warm-up (No Measure)
8:00 minutes, For Quality
:30 second Medball Thoracic Opener
10 Air Squats
10 Alternating Box Step-Ups
5 Box Jumps
AA: Warm-up (No Measure)
Technique Warm-up
Pause Muscle Clean + Pause Power Clean + Front Squat + Split Jerk
6:00 EMOM
1+1+1+1 @ Light Load
This should be cued by the coach on at least the first two sets
B: Clean and Jerk (Every 2:00 minutes, 5 Sets
Clean and Jerk Complex
1 Pause Clean Below Knee + 1 Clean + 1 Split Jerk
Set 1: 2+1+1 reps @ 65%
Set 2: 2+1+1 reps @ 65%
Set 3: 1+1+1 reps @ 70%
Set 4: 1+1+1 reps @ 75%
Set 5: 1+1+1 reps @ 75%
*Percentages from 1RM*)
Not touch and go
C: Metcon (3 Rounds for time)
"Getting Over Grace"
Every 4:00 minutes, 3 Sets
Power Clean + 5 Shoulder to Overhead
Power Clean + 4 Shoulder to Overhead
Power Clean + 3 Shoulder to Overhead
Power Clean + 2 Shoulder to Overhead
Power Clean and 1 Shoulder to Overhead
Load: (Rx135/95, S 115/75)
Goal: Complete each set in ~2:00 minutes
Cap: 3:00 minutes / Set
Primary Objective: Complete each set as fast as possible
Secondary Objective: Maintain Push Jerks for all sets as primary movement for Shoulder to Overhead working on efficiency
Stimulus: Barbell Conditioning / Anaerobic
RPE: 7/10
05Nov
Announcements
HGX TEAM IN HOUSE COMP NOV 11
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
Metcon (No Measure)
AMRAP 7:
2 DBs Renegade rows
2 DBs Deadlift
100M run
***Add 2 reps after each round***
Rest 2min
AMRAP 10:
2 DBs Bent over rows
2 DBs Hang power cleans
2 DBs Shoulder to overhead
100M run
***Add 2 reps after each round***
Rest 2min
AMRAP 13:
2 DBs Gorilla rows
2 DBs Thrusters
2 DBs Devil press
100M run
***Add 2 reps after each round***
DB weight 50/35#
04Nov
Announcements
HGX TEAM IN HOUSE COMP NOV 11
Phoenix Workout Nov 4th @10AM
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)
3 Rounds
1:00 Row
1:00 Ski
1:00 Bike
into..
"Burpee Simon Says"
Position 1: Chest to Deck
Position 2: Top of the Plank
Position 3: Feet to Hands
Position 4: Top of Squat
Position 5: Jump to Sky
B: Gymnastic Skills (Ring MU and rope climb progressions)
C: Metcon (AMRAP - Rounds and Reps)
"Children of the Corn"
24:00 minute, Partner AMRAP
12 Ring muscle-ups (A: burpee pull up)
24 Deadlifts (Rx 225/155, S 165/125)
3 Rope climbs (A: strict pull ups )
24 Calorie row ski or bike or 400m run