25Nov
Announcements
Nov 28 Thursday, Thanksgiving Day- Gym closed
Nov 29 Friday, Modified Schedule - Classes at 8am and 9am
HGX Holiday Party Sat Dec 7th @ 5-8PM
HomeGrown AthletX - Functional Fitness
Warm-Up
1:00 Puppy Dog Pose
15 Prone Swimmers
2 x 5/5 Kettlebell Windmill
Then..
9:00 minutes, For Quality
12 Alternating Cossack Squats
9 Russian Kettlebell Swings, Moderate
6/6 Single Arm Ring Rows
3/3 Pistol Box Step-Downs
"An Old Wooden Ship" (2 Rounds for time)
Every 10:00 x 2 Sets
3 Rounds
6/6 Single Arm Forward Overhead Lunges
16 American Kettlebell Swings
6 Bar Muscle Ups (A: 6 Burpee Chest to Bar)
Kettlebell: (Rx53/35, S 44/26)
--
Goal: 6:00-8:00 Sets
Score: Total Working Time
Stimulus: Grip Stamina / High Skill Gymnastics
RPE: 8/10
Primary Objective: Bar Muscle Ups in 2 Sets or Less
Secondary Objective: Lunge Cadence
Optional Accessories (Checkmark)
For Quality:
3 Sets
10 Push-Ups @ 30x1 Tempo
10 Ring Rows @ 30x1 Tempo
Add assistance/load as able while maintaining a perfect tempo.
3 - Negative
0 - Hold at Bottom
X - Explosive Pull/Push
1 - Pause at Top
24Nov
Announcements
Nov 28 Thursday, Thanksgiving Day- Gym closed
Nov 29 Friday, Modified Schedule - Classes at 8am and 9am
HGX Holiday Party Sat Dec 7th @ 5-8PM
HomeGrown AthletX - HGX-FIT
Death Before Thanksgiving Feast (Time)
For Time:
30 Double unders or 60 Singles (Unbroken)
20 Burpees
30 KB swings (53/35#)
20 Burpees
30 Box jump overs (24/20")
20 Burpees
30 KB swings
20 Burpees
30 Box jump overs
20 Burpees
30 Double unders or 60 Singles
***If you trip during your DU or Singles - you have to start over again!
24Nov
Announcements
Nov 28 Thursday, Thanksgiving Day- Gym closed
Nov 29 Friday, Modified Schedule - Classes at 8am and 9am
HGX Holiday Party Sat Dec 7th @ 5-8PM
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
2x:
30 seconds shuttle run
1 lap around gym plate carry
Plate relay
WB Partner warm-up
Deadlift (5x3)
Build over sets
Enter Sandman (Time)
Intellectual division:
100 ft. sandbag carry
7/5 cal ski
100 ft. sandbag carry
7/5 ski
100 ft. sandbag carry
7/5 ski
Seated 2:
100 ft. sandbag carry
8 cal echo
100 ft. sandbag
6 echo
100 ft. sandbag
4 echo
23Nov
Announcements
Nov 28 Thursday, Thanksgiving Day- Gym closed
Nov 29 Friday, Modified Schedule - Classes at 8am and 9am
HGX Holiday Party Sat Dec 7th @ 5-8PM
HomeGrown AthletX - Functional Fitness
Warm-Up
For Quality
2 Sets (8 Total Intervals)
40 seconds @ Each Station
20 second Transition
- A Skips + B-Skips
- 1 and 1/4 Air Squats
-2 Alternating Step-Ups + 1 Box Jump
-25ft out and back (7.5m) Lateral Shuffle
Big Kelly (Time)
3 Rounds for Time
1000m Run
50 Box Jumps
50 Wall Balls
Wall Ball 20/14lb, 9/6kg
Box 24/20''
Box : (Rx24/20, S 20/16″)
WB: (Rx 20/14, S 16/12)
Team Variations
2 Person Option:
Runs Together and Split the Workout
3 Person Option:
Runs as a team of 3 carrying one Wall Ball, then comes back in and do 2 person Synchro Wall Balls while one partner rests, then 2 person Synchro Box Jumps while one partner rests. During the Wall Balls and Box Jumps, partners can rotate in and out as much as needed for completion of the prescribed reps.
This workout is an extended version of the classic CrossFit Benchmark workout "Kelly" The goal with this workout is to create a longer endurance style workout that will challenge an athletes ability to pace, sustain, and grit through a workout. Grit is a huge determinant of success and health, which is why we are testing it today. The goal here will be to try to keep the runs under 5 minutes and the combined work time of Wall Balls and Box Jumps to under 5 minutes as well per set. This of course is a big challenge, but one that is worth tackling.
We have placed alternative versions here for those that love to do partner or team workouts on Saturday's and / or those that do not wish to hit this type of volume in one dose. Legs may be shaky after one like this today.
Mobility
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
22Nov
Announcements
Nov 28 Thursday, Thanksgiving Day- Gym closed
Nov 29 Friday, Modified Schedule - Classes at 8am and 9am
HGX Holiday Party Sat Dec 7th @ 5-8PM
HomeGrown AthletX - Mom's Strength Conditioning
Warm-up (No Measure)
Cat-Cow
Thread Needle to Thoracic Rotation
Scap Push-Ups
Banded Hip Distractions
Banded Hip Flexor March
Banded Side Step
A: Strength - 3 Sets (Weight)
A1. 10-12 DB Front Rack Lateral Step-Ups (ea side)
A2. 8-10 Push-Ups (elevated, banded or negatives)
**Record step-up weight and add notes on how many reps completed on each movement
B: Metcon: 10min AMRAP (AMRAP - Rounds and Reps)
12-15 Heel-Elevated Adductor Goblet Squats
10-12 Ring Rows
30-45sec Wall Sit Marches
**Record rounds and reps. Add note with weight used
Cooldown (No Measure)
Half-kneeling hip flexor stretch
Pigeon pose
Child's pose
22Nov
Announcements
Nov 28 Thursday, Thanksgiving Day- Gym closed
Nov 29 Friday, Modified Schedule - Classes at 8am and 9am
HGX Holiday Party Sat Dec 7th @ 5-8PM
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
500 row, ski or run/wheel
Stretches:
5 inchworms w/ push-up
10 plank shoulder taps
straight legged kick ups
glute bridges
arm circles
PVC pipe stuff
Power Snatch (1 power snatch
1 hang power snatch)
Build to heavy
Double Sided Coin (AMRAP - Reps)
Intellectual division:
6 min
14 alternating db snatch (20#)
14 burpees
14 push-ups
Then….
Max bb snatches (45#)
Seated 2 division:
16 alt db snatch (35#)
16 U-turns
16 ring dips (matador?)
Max bb snatches (85#)
Tabata
20 seconds of work 20 seconds of rest
Sit-ups
Russian twist