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 at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Prep

2 x

1:00 Cardio Choice

10 Bend and Bows

10 90/90 Hip Switch + Get-Ups

10 Down Dog to Up Dog

20 Down Dog Alternating Toe Touches

Specific Prep

2 x

8 Romanian Deadlifts

6 Tall Muscle Cleans

8 Bradford Presses w/lockout

8 Back Squats

-

Building to Working Loads

3-4 x

3 Back Squats

1 Power Clean + 3 Strict Press

Strength: Back Squat + Strict Press (2 Rounds for weight)

12:00 EMOM

Minute 1: 3 Back Squats at 80% of 1RM

Minute 2: 5 Strict Press at 100% of 3x10 Strict Press Test from Week 1

Strict Press is taken from the floor of each set. Athletes should have both bars staged and loaded before the EMOM begins. Six total sets of each movement across the 12:00 window.
Modifications:

Level 1: Reduce back squat to 70% of 1RM, move to dual dumbbell strict press.

Hotel Gym / Travel: Dumbbell goblet squat x5 and dumbbell strict press x5, select a challenging load for both.

Primer (No Measure)

1 Wall Walk + :10 Nose to Wall Hold

1 Wall Walk + 1 Wall Facing Handstand Push-Up (adjust distance as primary modification)

15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working load

6 Bar Kip Swings

4 Strict Knees to Chest

4-6 Elevator Kip Toes to Bar (building to working modification)

-

1 Wall Walk Complex (or Box Wall Walk Complex)

15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working loads

4 Toes to Bar

Use this to confirm movement modifications and KB load before "Daniels" begins.

"Daniels" (AMRAP - Rounds and Reps)

For Rounds + Reps

12:00 AMRAP

2 Wall Walk Complex

25ft Dual KB/DB Front Rack Walking Lunge

8 Toes to Bar

Wall Walk Complex = 1 Wall Walk + 2 Wall Facing Handstand Push-Ups / 10-in from wall

KB: 2 x (Rx53/35, S 44/26)

DB: 2 x (Rx50/35, S 40/25)
Score = Rounds + Reps

Goals: 6-8 Rounds

Stimulus: Muscular Endurance / Midline

RPE: 8.5/10

Primary Objective: Consistent pacing across all rounds, no significant drop-off from minute 1 to minute 12.

Secondary Objective: Unbroken movements on all three stations with quick, composed transitions between each.

PRVN Reset (No Measure)

4 Sets:

10 Slow Scap Push Ups

10/10 Banded Shoulder External Rotations

:15/:15 Banded Clamshell (Top)

:30/:30 Pigeon Pose w/ Distraction