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 Warm-Up

2:00 Cardio Choice

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2 x

10 Scapular Pull-Ups

8 Bar Kip Swings

6/6 Single Arm Ring Rows

10 Pause Cossack Squats (2 sec on Each Rep)

5 Inchworm to Hollow (1-2 sec Pause at Extension)

Specific Prep

3 High Hang Muscle Clean

3 Front Squat

3 High Hang Squat Clean

3 Split Jerk w/ Pause in Dip and Pause in Catch

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3 Hang Muscle Clean

2 Hang Squat Clean

1 Split Jerk w/ Pause in Dip and Pause in Catch

1 Low Hang Squat Clean

1 Split Jerk w/ Pause in Dip and Pause in Catch

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Clean Lift Off + Slow Pull Power Clean

Hang Squat Clean + Split Jerk w/ Pause in the Catch

Squat Clean + Split Jerk

Weightlifting: Clean and Jerk (5 Rounds for weight)

Every 2:30 x 5 Sets:

Power Clean + Hang Squat Clean + Split Jerk

Rest :10-:20

Squat Clean + Split Jerk

Starting at 60-70% of 1RM Clean and Jerk and building to a heavy for the day, ending around 85%. The focus is power through the hips with a fast drive under the barbell into a quality receiving position in the squat with elbows high. Drive up and out of the hole with a tight core. On the jerk, focus on a vertical drive of the torso through the bar before punching through, locking out the arms, and bending the back knee in the catch.
Modifications:

Level 1: Reduce load to a weight that allows clean mechanics across all sets; hang power clean + push press is acceptable if the squat clean is not yet consistent.

Hotel Gym / Travel: Dumbbell power clean + push press complex, building in load across 5 sets.

Primer (No Measure)

Move through progressions of the bar muscle-up prior to the EMOM:

Jumping Bar Muscle Up

Low [Banded Bar Muscle-Up ]( Low Banded Bar Muscle Up )

Banded Bar Muscle Ups

Modifications:

Kipping Chest to Bar Pull-Up

Kipping Chin Over Bar Pull-Ups

Strict Pull-Ups

Strict Banded Pull-Ups

Jumping Pull-Up with 3-5 second Negative

Use this to confirm bar muscle-up scaling and station assignments before "The Wolf" begins.

"The Wolf" (5 Rounds for reps)

10:00 EMOM

Minute 1: 10 Thrusters

Minute 2: Max Bar Muscle-Ups (A: Max Kipping C2B Pull-Ups / Kipping Pull-Ups)

Barbell: (Rx 115/75, S 95/65)
Score = Total BMU Reps

Goal: 5+ Bar Muscle-Ups per set, unbroken thrusters across all 5 rounds

Stimulus: Barbell Cycling and High-Skill Gymnastics

RPE: 8/10

Primary Objective: Keep a consistent number on bar muscle-ups across all sets. Athletes who fade by the third or fourth set chose a scale that was too ambitious; consistency is the target, not a big first round.

Secondary Objective: Maintain unbroken thrusters across all sets. The thruster load should feel manageable within the minute so athletes arrive at the bar muscle-up with enough capacity to work.

PRVN Reset (No Measure)

For Completion:

3 Sets

6/6 Bird Dog Row

:30 Med-ball Leg Extension Hold

10 x 90/90 Hip Switch

8/8 Kneeling Single Leg Extensions

For the seated leg extension hold, focus on both contracting the quads stiffly and pinching the medball between your feet.