Workout of the day

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31
Jan

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

250 machine or run

10 db shoulder to oh

7 ring row

10 pvc thruster

5 jumping pull up

Push Press (Go over shoulder to overhead
5x3 (from ground))

WheelWod CrossFIt Open 24.3 (Time)

Intellectual division:

15 min cap

3 rounds

10 thrusters 55# (go to box if needed)

10 jumping pull-ups

Rest one minute

3 rounds

7 shoulder to overhead (75#)

7 ring row

Seated 2:

5 rounds

10 shoulder to overhead 55#

10 pull-ups

Rest 1 min

5 rounds

7 shoulder to overhead 85#

7 chest to bar pull-ups

31
Jan

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Warm-Up

Mobility and Body Heat (4 minutes)

1:30 Cardio Choice

:30 second Puppy Dog Pose

:20/:20 Scorpion Stretch

:30/:30 Deep Lunge Ankle Mobilization

General (4-6 minutes)

2 Sets For Quality

10 PVC Pipe Pass Throughs

5/5 PVC Pipe Around the Worlds

5 PVC Pipe Overhead Squats

5 Squat Jumps

:10/:10 Second Single Arm Active Hang or :20 seconds Active Hang

8-10 Ring Rows

Specific Barbell Prep (5-7 minutes)

3 Sets: Empty Barbell

High Hang Snatch Pull

High Hang Muscle Snatch

Overhead Squat

Snatch Balance

Hang Snatch Pull

Hang Squat Snatch

Low Hang Squat Snatch



Add Load: Barbell Off the Floor



Slow Snatch Pull

Squat Snatch

Snatch Pull

Squat Snatch

Build Loads to 75% over the course of 3-4 Sets

Snatch (For Load:
Every 1:30 x 8 Sets @ 75%+
1 Snatch Pull
1 Squat Snatch)

--

% is Based on 1RM Squat Snatch

Build to an RPE 9 (~10lbs/5kg in the tank) for the day by feel. This does not need to be touch and go, but the hands must remain on the bar.

Record Each Working Weight

Conditioning Specific Warm-Up / Primer

Adjust Loads to Working Loads on the Power Snatch and talk through quick singles.

Pull out Wall Balls and tackle a set of 8-10 Reps

Then work through

6-8 Kip Swings

Hit 3-5 Kipping Pull-Ups or Chest to Bar Pull-Ups , or work your way towards your progression of either banded strict pull-ups, ring rows, or jumping pull-ups

One quick set

6 Pull-Ups

4 Pull-Ups (Modification)

2 Power Snatch

"Mewtwo" (Time)

For Time:

60 Wall Balls

45 Chest to Bar Pull-Ups

30 Power Snatch

Wallball: (Rx 20/14, S 16/12)

Barbell: (Rx135/95, S 115/75)
Goal: 8:00 - 13:00

Time Cap: 15:00

RPE: 10/10

Stimulus: Sprint Chipper

Optional Accessories (Checkmark)

3 Sets: For Quality

8-10 Feet Elevated Ring Rows

10-12 Dual Dumbbell Zottman Curls

:30-:40 second Weighted Wall Sit

30
Jan

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

Partner training:

400M DBs Farmers carry (high/low)

20 Box step ups (weighted)

30 Air squats

400M Farmers carry (front rack)

25 Box step ups (weighted)

35 Air squats

400M Farmers carry (suitcase)

30 Box step ups (weighted)

40 Air squats

30
Jan

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Pendlay Row (EMOM
5 x 5 at 80-85%)

B: Bent Over Row (EMOM
5 x 5 at 80-85%)

C: Metcon (5 Rounds for weight)

EMOM

Yates rows

5 x 5 at 80-85%

D: Shoulder shrugs (5 x 8 at 80-85%)

E: Metcon (No Measure)

3 sets

8/8/8 DB Angle delt raise/Front delt raise/Arnold press

10/10 DB ceiling crunch

30
Jan

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up

General (10-12 minutes)

2 Rounds at a Moderate Pace:

1:00 Easy Row or Jog

5 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

1 Wall Walk + 10 sec Nose to Wall Handstand Hold

10 Alternating Bird-Dogs

Specific Movement Efficiency Talk and Practice

Burpee Practice + Wall Walk Efficiency and Practice (2-3 minutes)

5 Slow Burpees focusing on controlled movement

5 Fast Burpees to simulate workout pace

2 Partial Wall Walks (stop halfway up)

2 Full Wall Walks focusing on control and bodyline engagement

Specific Workout Primer

Workout Primer: (2-4 minutes)

100m Run

5 Burpees

- Rest 30 seconds -

9/7 Cal Row or Ski 7/5 Cal bike

2 Wall Walks

"Raticate" (10 Rounds for time)

Every 3:00 minutes x 10 Sets

Station 1:

200m Run

15 Burpees

Station 2:

15/12 Cal Row or Ski or 11/8 Cal Bike

5 Wall Walks
--

"Raticate" is a high-intensity interval workout that alternates between two stations every 3 minutes for 10 sets. Each station combines cardio and bodyweight movements, requiring athletes to move efficiently while managing fatigue. The goal is to complete the work within the 3-minute window, leaving time for recovery before the next round.

Goal: Maintain 1:45 - 2:15 / Set

Primary Objective : Complete each working segment by 2:30 on the clock

Secondary Objective: Maintain consistent paces across all sets. Work hard to maintain a good quality pace that helps you avoid drop off in the later rounds here.

Optional Accessories (Checkmark)

3-4 Sets: For Quality

15 Weighted Hip Extensions

:30 second Sorenson Hold

:15-:30 second GHD Supine Hold

29
Jan

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Warm-Up (5–7 minutes):

2 Sets: For Quality

:30 second Jump Rope (Single Unders, Running Singles, Double Unders)

5/5 Pendulum Lunges

10 Dumbbell Goblet Squats

8/8 Single Dumbbell Suitcase Deadlift

Specific Warm-Up Prep ( 6-8 minutes)

3 Sets: For Quality

8-6-4 Barbell Back Squats: Building Load to Working Loads for Strength

6 Dual Dumbbell Power Cleans

6 Dual Dumbbell Reverse Lunges

20 Double Unders

Dumbbells @ Warm-Up Loads

Back Squat (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 3 Reps @ 85%+
Set 5: 5 Reps @ 80%
Set 6: 8 Reps @ 70%
)

--

We have moved the progression to heavy 3s being the focus for the day while also building into those volume sets to finish the day. These are called drop sets and build muscular endurance and stamina, especially after tackling some heavy 3s.

A note that now we will have increased rest

Primer: Perform 1 Mini Round at Workout Intensity

2 Dumbbell Power Cleans

4 Farmers Lunges

10 Double Unders (or scaled option)

Dumbbells @ Working Loads

"Blastoise" (AMRAP - Rounds and Reps)

8:00 AMRAP

1-2-3-4-5... Dual DB Power Clean

2-4-6-8-10...Dual DB Reverse Alt Farmers Lunges

10-20-30-40-50...Double Unders*

Load: (Rx50/35, S 40/25)

Singles 20-40-60-80-100*
--

This 8:00 AMRAP is a ladder-style workout designed to test athletes' coordination, stamina, and muscular endurance. Athletes will progress through increasing reps of Dual Dumbbell Power Cleans, Dual Dumbbell Farmer's Lunges, and Double Unders, all while managing fatigue and maintaining efficient movement patterns.

Goal: 6-8 Rounds

Primary Objective: Unbroken reps across each movement

Secondary Objective: If possible go directly from the Dual Dumbbell Power Clean directly into the Dual Dumbbell Farmers Lunges

Stimulus: Grip Stamina / Booty Pump

RPE: 8.5/10

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Come on in. Your first class is on us

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Give us a call or shoot us a text

650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA
94070

 
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