Workout of the day

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets

1:00 Cardio Choice

5 Tempo Goblet Squats (42x1 Tempo)

2 x (3 Push-Ups + 1 Wall Walk)

10/10 Single Leg Glute Bridge

10 Alternating Bird-Dogs

B: Back Squat (20:00 minutes to Establish
1RM Back Squat )

C: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Time Domain: 5:00-10:00 minutes

Time Cap: 12:00 minutes

Stimulus: Muscular Endurance + Stamina / Quad

D: Recovery (No Measure)

1:00/1:00 minute Elevated Pigeon Pose

1:00/1:00 minute Figure 4 Wall Stretch

1:00/1:00 minute Scorpion Stretch

2:00 minute Goblet Squat Ankle Mobility

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Rounds, For Quality

200m Run

:15sec Wall Lean March

6/6 SL Glute Bridge w/pause

10m A-Skips

10m B-Skips

B: Rowing Technique (No Measure)

2 Rounds through

:30sec Arms Only Rowing (the pick drill)

:30sec Arms and Body Rowing, (body hinge and finish with arms)

:30sec Legs and Body Rowing, (leg drive, strong back and lat engagement)

:30sec Half Stroke Strong Finish, (pushing with legs and finish through body)

1:00 Full Stroke (put it all together, legs then body then arms on drive, on recovery arms then body, then legs)

C: Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
1mile bike=120/84cals

or

OTHER ADJUSTED OPTION: For Time

800 meter Run (A: Cal Bike 60/42)

1,000 meter Row

800 meter Run

Primary Objective: Run pace, holding 5k pace

Secondary Objective: Row Pace, holding 5k +4sec/500m

D: Recovery (No Measure)

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon

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"

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

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 - 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