Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

July 11 Adaptive WOD for our community in collaboration w/ House of Champions

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Group 400m Run

-

10 Kettlebell Deadlifts

10 Scapular Push-Ups + 10 Plank Shoulder Taps

10 Scapular Push-Ups + 10 Bar Kip Swings

10 Alternating Step-Ups

-

8 Russian Kettlebell Swings + 6 American Kettlebell Swings @ Warm-Up Loads

8/6 Push-Ups or Kneeling Push-Ups

6 Elevator Kipping Pull-Ups (Building to Chin Over Bar)

6 Box Jumps (Step-Down) @ Working Height

150m Run @ Workout Pace

Primer (Checkmark)

2 Rounds at working pace:

10 American Kettlebell Swings

8 Push-Ups

6 Pull-Ups

4 Box Jumps (Step-Down)

150m Run

Use this to confirm partner splits, run rotation timing, and working loads before "Total Football" begins.

"Total Football" (Time ↓ Shorter is Better)

For Time, With a Partner

5 Rounds:

35 American Kettlebell Swings

30 Push-Ups

25 Pull-Ups

20 Box Jumps

1000m Run

Kettlebell: (Rx53/35, S 44/26)

Box Height: (Rx30/24, S 24/20″)
Run Structure: All work is partitioned as desired. On the run, each partner runs 500m total as 2 x 250m segments, alternating with their partner. Partner 1 may begin their first 250m once 10 Box Jumps are completed on the way down of each round. Once Partner 1 returns, Partner 2 begins their 250m. Partner 1 may work into their share of the kettlebell swings after their second 250m run for the next round while Partner 2 finishes their second 250m. Continue this rotation until all 5 rounds are complete.

Time Cap: 40:00

Score = Time

Goal: 32:00-40:00

Stimulus: Muscular Endurance / Chipper Style Stamina

RPE: 8.5/10

Primary Objective: Complete each working round under 8:00, maintaining continuous movement through smart partner splits and clean handoffs throughout all five rounds.

Secondary Objective: Split work evenly across both partners even though the work can be partitioned as desired, ensuring one partner is always moving and rest is earned, not given.