Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2-3 Rounds

1:00 Cardio Choice

6 Walking Inchworm Push-Ups

8/8 Single Arm Dumbbell Upright Row

8/8 Single Arm Dumbbell Strict Press

:15/:15 Single Arm Dumbbell Overhead Hold

:10 Ring Support Hold

:10 Bottom of Ring Dip Hold

Primer (Checkmark)

Perform 1 Round at Warm-Up Loads:

8/6 Calorie Echo Bike

8 Alternating Dumbbell Snatch

25ft (7.5m) Overhead Carry

8 Alternating Dumbbell Snatch

25ft (7.5m) Overhead Carry

4 Ring Dips / Banded Ring Dips / Toenail Spot Ring Dips

Perform 1 Round at Working Loads:

8/6 Calorie Echo Bike

8 Alternating Dumbbell Snatch

25ft (7.5m) Overhead Carry

8 Alternating Dumbbell Snatch

25ft (7.5m) Overhead Carry

4 Ring Dips / Banded Ring Dips / Toenail Spot Ring Dips

Use this to confirm dumbbell load, carry path, and ring dip variation before "Dalton" begins.

"Dalton" (5 Rounds for time ↓ shorter is better)

Every 4:00 x 5 Sets:

16/12 Cal Bike

8 Dumbbell Snatch (Right)

25ft (7.5m) Single Arm Overhead Carry (Right)

8 Dumbbell Snatch (Left)

25ft (7.5m) Single Arm Overhead Carry (Left)

12/8 Ring Dips

Dumbbell: (Rx50/35, S 40/25)
Score = Sum Total Time

Goals: 2:15-3:00 per Set

Stimulus: Upper Body Density / Interference, Muscular Endurance

RPE: 8.5/10

Primary Objective: Move through each interval with consistent transitions and no wasted time, arriving at the ring dips with enough shoulder stability to complete the set unbroken or in no more than two quick breaks.

Secondary Objective: Maintain overhead position integrity across both the dumbbell snatch and the carry throughout all five sets, not just the first two, protecting shoulder mechanics as fatigue accumulates.

Accessory Finisher (Checkmark)

10:00 AMRAP:

10 V-Ups

:15/:15 Side Star Plank

20 Banded Tricep Extensions

:30 Weighted Forearm Plank

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

w/ partner:

2x:

10 wb tosses over rig

10 partner plank high fives

10 synchro jumping jacks

100 m oh plate carry

Bench Press (6x5
Build over sets)

AMRAP w/ partner

Split all work with partner:

20 cals machine

20 db bench press

5 tire flips

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

Romanian Deadlift (RDL) (5x8 at 78%
Slightly higher than last week
***Rest as needed b/t sets)

A: Shoulder Press (5 sets
2 Strict press + 3 Push press (:05sec hold on last push press)
Start at 70% and increase to 85% on last set
****Rest as needed b/t sets)

C: Metcon (Checkmark)

3 sets

12/12/12

DB Arnold press/Front delt raises/Angle delt raises

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2 Rounds

1:30 Row

10 Goblet Cossack Squats

6 Down Dog Pike Push-Ups

10 Down Dog Toe Touches

6/6 Single Arm Ring Row

Gymnastics Skill: Rope Climb Skill Progression (Checkmark)

Spend 10-15 minutes working through Rope Climb technique and progressions.

Rope Climb Technique Work

Rope Climb Descents

Modifications:

Level 1: Rope Pull to Stand from the floor, laying on back, then jumping rope climbs using the feet as the primary driver.

Hotel Gym / Travel: Strict Pull-Up Negatives or Towel Pull-Ups focusing on grip strength and slow controlled descent mechanics.

Primer (Checkmark)

8 Back Squats @ Empty Barbell

6 Back Squats @ Warm-Up Load #1

4 Back Squats @ Warm-Up Load #2

2 Back Squats @ Working Loads

-

2-3 Handstand Push-Up Eccentrics

2-3 Handstand Push-Ups or Box Piked Handstand Push-Ups

-

1 Rope Climb (Each Partner)

-

10/8 Cal Row (Each Partner)

Use this to confirm Back Squat load, Handstand Push-Up modification, and rope climb standard before "Partner Brehm" begins.

"Partner Brehm" (Time ↓ Shorter is Better)

For Time

2 Rounds:

10 Rope Climbs

20 Back Squats

30 Handstand Push-Ups

40/32 Calorie Row*

*During the Row, one partner holds a Sandbag in Bear Hug Position or Dual Kettlebell Front Rack for the duration of the rowing partner's effort. Switch as needed until the Row is completed.

Barbell: (Rx 225/155, S 165/125)

Sandbag Hold: (Rx150/100, S 75/50)

Dual KB Front Rack: 2 x (Rx50/35, S 40/25)

Rope Climb 15ft
Score = Time

Goals: 18:00-22:00

Time Cap = 25:00

Stimulus: Chipper Feel / Partner Conditioning

RPE: 8.5/10

Primary Objective: Complete each station in roughly 2:00-2:30 of combined partner work, keeping transitions short and communicating with your partner before the clock starts to avoid standing and waiting.

Secondary Objective: Maintain the sandbag or KB hold for the full duration of the rowing partner's effort each round, treating the static hold as a working set rather than an optional challenge.

Accessories (Checkmark)

For Quality:

3 Sets:

10-12 Incline Chest Supported Dumbbell Rows , Moderate Loads

50ft (15m) Sled Push, Heavy Load

:30-:45 Wall Facing Handstand Hold

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

10/10 Hand to Hand Wrist Circles

20 Alternating Arm Swings

10 Back Slaps

10 Bend and Bow

:15/:15 Crossbody Lat Stretch

Specific Prep

2 Sets, For Quality

6 Tall Muscle Cleans

8 Bradford Press w/ Lockout

10 Behind the Neck Elbow Punch Throughs

8 Barbell Good Mornings

3 Barbell Squat Jumps

Barbell Primer

Clean Lift Off + Slow Pull Power Clean + Low Hang Power Clean

Rest 15 sec

Power Clean + 3 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)

Weightlifting: Clean and Jerk Complex (5 Rounds for weight)

Every 3:00 x 5 Sets:

Clean Pull + Low Hang Power Clean + Jerk

Rest :15

Power Clean + Jerk

Loading: Starting at 70% of 1RM Power Clean and Jerk, building to 80% on the fifth and final set.
Modifications:

Level 1: Every 3:00 x 5 Sets: 1 Clean Deadlift + 2 Hang Power Cleans + 1 Jerk. Focus on bar path and hip contact. Build load only as mechanics allow.

Hotel Gym / Travel: Every 3:00 x 5 Sets: Dumbbell High Pull + Hang Power Clean + Push Press, rest :15, Dumbbell Power Clean + Push Press. Challenging load, same load across all five sets.

Primer (Checkmark)

Adjust to working loads.

1 Round at workout pace:

6 Deadlifts

4 Hang Power Cleans

2 Push Jerks

Use this to confirm "DT" load and cycling mechanics before the workout begins.

DT (Time ↓ Shorter is Better)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
(Rx155/105, S 125/85)

Primary Objective: Complete each round in under 2:00, cycling the barbell continuously from the last Deadlift into the Hang Power Cleans without setting the bar down.

Secondary Objective: Maintain the Push Jerks unbroken every round; breaking here creates the largest loss of time in the workout.

Accessories (Checkmark)

For Quality:

4 Sets:

:30 Ring Side Plank Right

:30 Ring Side Plank Left

1:00 Plank on Elbows, Add Load if Able

Rest 1:00 between sets

Set the ring 2-3 inches off the ground.

Ring Side Plank

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

HomeGrown AthletX - Uniquely Abled Fitness

Gymnastics practice

EMOM 2 for 3 rounds

Station 1: Pull-ups

Station 2: Wall Walks

Station 3: Ring dips

Station 4: Sit-ups

UAF DT

5 rounds:

9 deadlifts

6 hang cleans

3 shoulder to oh

Optional Accessories

2 sets:

14 renegade rows

14 plate oh tricep extensions

7/7 db bent over row

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

10/10 Quadruped Thoracic Rotations

:20 Extended Plank Reverse Bridge

10 Hollow Rocks

10 Arch Rocks

Specific Prep

2 Sets

:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)

10 Cossack Squats + 10 Air Squats

1 Wall Walk + 10 Handstand Weight Shifts

5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups

-

Then Jump into the Handstand Walk Progressions and Practice

Gymnastics Skill: Handstand Walk (Checkmark)

Progressions and practice time structured around athlete ability. Work athletes through the following progressions based on where they are with the movement:

Handstand Weight Shifting for athletes still developing balance and shoulder stability.

Handstand Walks to Wall for athletes who have the kick-up but are not yet walking open floor.

Handstand Walks for athletes who are ready to cover distance on open floor.
Modifications:

Level 1: Wall Walks or Handstand Shoulder Taps against the wall; focus on a strong, stacked position at the top and consistent scapular engagement rather than distance.

Hotel Gym / Travel: Wall Walks or Pike Shoulder Taps on the floor; prioritize overhead position and midline tension.

Primer (Checkmark)

1 Round:

6-8 GHD Sit-Ups

30 Double Unders or 50 Single Unders

6-8 Wall Balls

10-15ft Handstand Walk / 1-2 Wall Walks / 20 Handstand Shoulder Taps

Use this to confirm GHD range of motion, Double Under standard, wall ball load, and Handstand Walk modification before "Ride the Ultimate" begins.

"Ride the Ultimate" (4 Rounds for distance)

20:00 EMOM

Minute 1: 15 GHD Sit-Ups (A: 20 ab mat sit ups)

Minute 2: 50 Double Unders (A:75 singles)

Minute 3: 15 Wall Balls

Minute 4: Max Distance Handstand Walk (A: Max Handstand Shoulder Taps)

Minute 5: Rest

Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Score = Total Distance (ft) accumulated across all Handstand Walk minutes

Goal: 30ft+ per set

Primary Objective: Complete each prescribed working minute in under 45 seconds, leaving meaningful rest before the next minute flips.

Secondary Objective: Accumulate 25ft or more of Handstand Walk in each max effort minute, maintaining consistent output across all four sets.

Accessories (Checkmark)

For Quality:

3 Sets:

5/5 Low Plank Knee to Elbow , Slow

10 Goblet Cossack Squats

50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Incline Bench Press (Weight)

Every :90sec

5x5 at 80-83%

***

3 sets

8 Incline close grip bench press (Heavier than last week)

8 DBs Floor press

8 DBs Barrel press

12 DBs Incline flys

B: Metcon (Checkmark)

3 sets

8 DBs Skull crushers (heavier than last week)

10/10 DB kick backs

12 Banded behind the head tricep press

****

CORE

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up: band stretch

Interval training:

Wood chops

Banded face pulls

Paloff press

Plate halos

Plate standing rotations

Plate farmers carry

Plate chest press

Rig supported air squats

Rig supported alternating lunges

Wall push-ups

Wall high knees

100M “brisk” walk

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

3 Rounds

400m Run / 2:00 Row / 2:00 Bike (Choose a different option each round)

10m Knee Hug + Lunge and Twist

10m Ostrich Walk

12/12 Leg Swings

10/10 Fire Hydrants

10m A-Skips + 10m B-Skips

Primer (Checkmark)

2 Rounds at Working Pace:

200m Run at goal AMRAP pace

1:00 Row at goal output

1:00 Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.

PRVN Engine (2 Rounds for calories)

AMRAP 10:00

1500m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1500m Run

Max Calorie Bike (in remaining time)
Score = Total Calories (Row + Bike)

Goals: 40/30+ Calories per AMRAP

Stimulus: Aerobic Capacity Test

RPE: 9.5/10

Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.

Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.

Group stretch

pick your fav