03Nov
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)
2 Sets, For Quality
200m Run
:30/:30 Banded Front Rack Stretch
20 Bear Plank Shoulder Taps
10 Barbell Upright Rows
10 Bradford Press w/lockout
B: Metcon (No Measure)
15:00 minute EMOM
min 1: *Push Press
min 2: *Front Squat
min 3: Rest
Loading is listed below for Push press and Front squat
B1: Push Press (Push Press 31x1 Tempo
Set 1: 6 Reps @ 60%
Set 2: 6 Reps
Set 3: 6 Reps
Set 4: 6 Reps
Set 5: 6 Reps Heavy for the day )
C2: Front Squat (Pause Front Squat + Front Squat
Set 1: 1+3 @ 65%
Set 2: 1+3 @ 65%
Set 3: 1+2 @ 70%
Set 4: 1+2 @ 70%
Set 5: 1+1 @ 75%
Pause 3sec on the bottom of your front squat)
D: Metcon (Time)
"Freddy Krueger"
800m Run (A: 54/44 Cal Bike)
40 Alt DB snatch (Rx50/35, S 40/25)
20 Thrusters (Rx 95/65, S 75/55)
Goal Time domain: 7:00-11:00
Time Cap: 12:00 minutes
Primary Objective: Complete the workout in under 10:00 minutes
Secondary Objective: Challenge yourself with either going unbroken on the Alternating DB snatch or the thrusters
Stimulus: Glycolytic / Sprint Chipper
RPE: 9/10
02Nov
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 Sets, Increasing Intensity
30 second Bike
15 second Transition
30 second Jump Rope Practice
15 second Transition
30 second Scapular Pull-Ups
15 second Transition
30 second Alternating V-Ups
15 second transition
B: Gymnastic Skills (Toe to bar progression drills)
C: Metcon (Time)
"Elm Street"
Part A)
For Time
60 Double Unders (A:120 singles)
43/30 Cal Row or Ski or 30/21 Cal Bike
15 Toe to Bar
40 Double Unders (A: 80 singles)
29/20 Cal Row or Ski or 20/14 Cal Bike
15 Toe to Bar
20 Double Unders (A: 40 singles)
14/10 Cal Row or Ski or 10/7 Cal Bike
15 Toe to Bar
@ 14:00 minutes
***See "CC" for Part B AMRAP***
CC: Metcon (AMRAP - Rounds and Reps)
Part B)
6:00 minute AMRAP
24 Double Unders (A:48 singles)
12/9 Cal Row or Ski or 8/6 Cal Bike
8 Toe to Bar
Part A)
Time Domain 7:00-10:00
Time Cap: 12:00 minutes
Part B)
Goal: ~ 4 Rounds
Primary Objective: Maintain unbroken sets on the toe to bar
Secondary Objective: Increase echo bike RPM's across all sets. This also carries over into part B where we want to build paces.
Stimulus: Midline Conditioning / Aerobic Capacity
RPE: 8/10
D: Recovery (No Measure)
Time permitting
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
02Nov
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 - Legends
Metcon (No Measure)
500M walk with DB or KB
***
6rds: All movements seated on the rower - Alternate every 5reps
1:30 rowing
1:00 DB shoulder to overhead
***Rest 2min
6rds: All movements seated on the rower - Alternate every 5reps
1:00 rowing
1:30 DB ground to overhead
02Nov
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 - HGX-FIT
Metcon (No Measure)
5rds
6 Strict shoulder press - 70% of 1RM
10 DBs Z press
***
4rds
10 Lu raises
100' DBs/KBs Farmers carry (70/50)
***
Accumulate 100 knee to elbow
*Every break = 20 Abmat situps
01Nov
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 Sets, For Quality
1:00 Cardio Choice
10 KB Sumo Deadlifts
8 Russian KBS
:30 second Wall Supported Handstand Hold
B: Deadlift (3030 Tempo Deadlift
Every 3:00 minutes, 3 Sets
8 Reps
Starting @ 55% of your 1RM
Increase load each set.
The prescribed tempo for these reps today is 3 seconds up, no pause at the top, 3 seconds down, no rest at the bottom )
C: Metcon (AMRAP - Rounds and Reps)
"Chucky"
8:00 minute AMRAP
2-4-6-8-10-12...
Power Cleans (Rx 185/125, S 155/105)
Wall facing handstand push-ups (Box pike handstand push-ups)
Goal: Through the round of 10 for the power cleans and wall facing handstand push-ups
Primary Objective: Complete the round of 10s
Secondary Objective: Maintain a cadence of under 4 seconds per rep on the power cleans
Stimulus: Strength Conditioning / For Quality Style Workout
RPE: 6/10
D: Recovery (No Measure)
Time permitting
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
31Oct
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
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets,
200m Run
6 Inchworm to Hollow Body
10 Deep Lunge Mountain Climbers
6/6 Single Arm Ring Rows
B: Metcon (No Measure)
"Kerry"
30:00 EMOM
min 1: 10-15 Pull-Ups (A: 9/7 Strict Banded Pull-Ups)
min 2: 10-15 Cal Row or Ski or 9-14 Cal Bike
min 3: 10-15 Line Facing Burpees
min 4: 200m Run (A: 8/14 Cal Bike)
min 5: Rest
Primary Objective: Complete each movement within the minute in the shortest time frame possible
Secondary Objective: Hold the highest rep count across all sets
Stimulus: Sprint Efforts / Upper Body Pulling Focus
RPE: 8/10