Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up:

General Warm-Up

2:00 Cardio Choice

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10 PVC Pass-Throughs

10 PVC Around the Worlds

:20/:20 Standing PVC Pipe Prayer Stretch

10 Alternating Iron Cross Stretch

10 Down Dog Toe Touches

8 Inchworm Push-Ups

10 Bootstrap Squats

:30 Jump Rope Practice

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2 Sets: (Priming the Legs and Ankles for Depth Jumps)

10 Alt Box Step-Ups

8 Air Squats @ 20x1 Tempo

:20/:20 Crossbody Lat Stretch

6 Pogo Hops in Place (Stiff ankles, quiet feet, off the ground fast)

Specific Barbell Prep

2 Sets w/ Empty Barbell:

5 Hang Muscle Snatch

5 Snatch Balance

5 Overhead Squats (:02 pause in the bottom, armpits forward)

3 Power Snatch (Snappy turnover, strong lockout in a quarter squat)

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Then Build to Working Loads for the Complex:

3 @ 50%

2 @ 60%

1+2+1 @ 65-70% (Reset the breath and the setup between each rep of the complex)

Power Snatch (12:00 EMOM
Minute 1: 1 Power Snatch + 2 Overhead Squats + 1 Power Snatch
Minute 2: 3 Depth Jump to Box Jump
Depth Jump to Box Jump: Bench or 20in Box to the same height or a higher box)

Loading Notes

• Work at 70-80% of the limiter in the complex, which is the Overhead Squat for most athletes.

• Reps are touch and go today, the bar does not leave the hands or the overhead position mid-complex.

• Depth jump height stays modest and the landing box can build, but only if the reps stay quiet and powerful.

"Ambush" (AMRAP - Rounds & Reps)

For Time

10 Rounds

3 Power Snatches

6 Hand-Release Push-Ups

30 Double Unders (A:45 singles)

Work 2:15 / Rest :45 x 3 Sets

After the third rest period, continue working without additional mandatory rest until all 10 rounds are completed.

Time Cap: 15:00

Score = Rounds + Reps

Barbell: (Rx135/95, S 115/75)
Goals: 11:00-14:00

Stimulus: Barbell Cycling / Grip / Upper Body Density

RPE: 8/10

Primary Objective: Complete each working round in roughly 1:00.

Secondary Objective: Quick singles or touch and go on the snatches with efficient hands on the bar.

[Ambush:] (AMRAP - Rounds & Reps)

Master 55+

10 Rounds

3 Power Snatches

6 HR push ups

30 DU

Barbell: 115/75

Accessories (Checkmark)

For Quality:

3 Sets:

10/10 Half Kneeling Paloff Press w/Rotation

:45/:45 Side Plank