Workout of the day

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:

2:00 Cardio Choice

-

10 Alternating Arm Swings

10 Back Slaps

10 Behind the Neck Elbow Punch Throughs

:20 Hand to Hand Wrist Circles

10 Bootstrap Squats

5/5 World's Greatest Stretch

:15/:15 Crossbody Lat Stretch

-

2 Sets: (Priming the Legs and Shoulders for the Complex)

8 Barbell Good Mornings

6 Tall Muscle Cleans

6 Barbell Front Squats

6 Bradford Press w/Lockout

8 Scapular Pull-Aparts

-

2 Sets: Empty, Then Building

3 Clean Lift Offs

2 High Hang Power Cleans

2 Front Squats w/ :02 Pause in the Bottom

2 Split Jerks (Slow footwork, hold the receiving position :03)

-

Power Clean + Front Squat + Split Jerk

2 x 1+1+1 @ 45-55%

2 x 1+1+1 @ 55-65%

1 x 1+1+1 @ 65-70%

Clean and Jerk (Power Clean + Front Squat + Split Jerk

For Load
Every 2:00 x 6 Sets
1 Power Clean + 1 Front Squat + 1 Split Jerk @ 70%+
Percentages are based off the 1RM of the limiter in the complex.)

Loading Notes

• Start at 70% and build across the six sets to a heavy complex for the day, not a max single.

• The limiter is the split jerk for most athletes, so pick the number that keeps the overhead clean and locked.

• If footwork gets sloppy or the front squat stalls, hold the load for the remaining sets rather than climbing.

"Interlocked" (Time)

For Time

5 Rounds

10 Thrusters

20 Alt DB Snatch

10 Burpee Pull-Ups

Time Cap: 17:00

Score = Time

Barbell: (Rx 95/65, S 75/55)

Dumbbell: (Rx50/35, S 40/25)
Goals: 13:00-16:00

Stimulus: Muscular Endurance / Upper Body Interference

RPE: 8.5/10

Primary Objective: Unbroken thrusters every round.

Secondary Objective: Complete the dumbbell snatches and burpee pull-ups in under 2:00 each round.

[Interlocked:Levels] (Time)

Masters 55+:

5 Rounds

10 Thrusters

20 Alternating Dumbbell Snatch

10 Burpee Pull-Ups

Barbell: 75/55lb

Dumbbell: 30/20lb

Accessories (Checkmark)

For Quality:

3 Sets:

10/10 Single Arm Strict Press

15 Banded Face Pulls

12 Weighted GHD Hip Extensions

Choice on Loads

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

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

A: Bulgarian Split Squat (Every 2min for 4 sets
8/8 DB Bulgarian split squat )

B: Shoulder Press (Every 2min for 5 sets
Strict shoulder press
4 reps at 82-85% of 1RM (Rep 4 hold for :05sec)
*****
3 sets: light DB
10/10/10
SA DB Angle side delt raises/Front delt raises/Arnold press )

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Plate relay:

Pass - around the head

press

squat

Deadlift (5x4
Build over sets
***In between sets go do :30 battle ropes)

How many rounds can you get? (Checkmark)

You go, I go

1 round:

3 burpees (Dallas 5 plate ground to oh)

6 cals row/ski 4 cals bike

3 db hang clean and press right/3 left

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

1:30 Cardio Choice (Row Ideally)

-

10 Banded Pull-Aparts

:20/:20 Crossbody Lat Stretch

10 Down Dog to Up Dog

8 Inchworm Push-Ups

16 Bear Plank Shoulder Taps

:15 Dead-Hang + :15 Active Hang

10 Alternating Arm Swings

-

2 Sets:

10 Banded Good Mornings

8 Scapular Pull-Ups

10 Hollow Rocks

8/8 Single Arm Dumbbell Bent Over Row @ Light Load (Priming the Lats and Grip for Rope Climbs)

Specific Prep

3/3 Single Arm Rope Rows

3 Pull to Stands

3 Rope Foot Clamps and Stand

-

1-2 Rope Climbs @ Half Height or working modification for the day

-

2-3 Sets: Starting Light then working to working loads

6-8 Supine Grip Bent Over Barbell Row (Flat back, hips still, drive the bar to the belly)

6-8 Dual Dumbbell Hammer Curls @ Warm-Up Loads

-

Use to confirm barbell load, dumbbell loads, and the rope climb variation before the first working set.

Rope Climb + Supine Grip Bent Over Barbell Row + Dual Dumbbell Hammer Curls (Checkmark)

Every 4:00 x 4 Sets

3/2 Rope Climbs

12 Supine Grip Bent Over Barbell Row

18 Dual Dumbbell Hammer Curls

Suggested Loads

Barbell: (Rx 115/75, S 95/65)

Dumbbells: 2 x (Rx35/25, S 20/10)
• Loads are suggested, not prescribed; pick weights that keep all 12 rows strict and all 18 curls in two sets or fewer on the final round.

• Rope climbs come first while grip is fresh, get up and down under control rather than racing the interval.

• Aim to finish each set around 2:30-3:00 so there is real rest before the next interval starts.

Accessory Finisher (Checkmark)

For Quality

4 Sets:

10/10 Russian Twist Medball Throw

:30 Weighted Sorenson Hold

1:00 Forearm Plank Hold

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 (Bike Ideally)

-

2 Sets:

8 Bootstrap Squats

6 Inchworm Push-Ups

16 Bear Plank Shoulder Taps

8/8 Quadruped Thoracic Rotations

:30 Alternating Active Pigeon Stretch

10/10 Hand to Hand Wrist Circles

Specific Prep

Wall Walk Build (Simple to Complex):

3-4 Push-Up to Down Dog

:20 Down Dog Toe Touches

2 Partial Wall Walks (Hips over the shoulders, ribs down)

2 Wall Walks (:05 hold at the top, walk the hands out under control)

2 Synchro Wall Walks with a partner

-

2 Sets with an Empty Barbell:

5 Romanian Deadlifts

5 Tall Muscle Cleans

5 Hang Power Cleans

5 Barbell Squat Jumps

"Pack Mentality" (Time)

For Time, Teams of 3

Station 1, 1 Athlete Working

Calories

Station 2, 2 Athletes Working

10 Rounds

4 Synchro Wall Walks

16 Power Cleans (Split)

12 Synchro Line-Facing Burpees

Time Cap: 32:00

Score = Time

Barbell: (Rx135/95, S 115/75)

Wall Walk: 10-in

Bike Calories, MMM / MMF / FFM / FFF

Bike: 300 / 275 / 250 / 225

Flow: One athlete accumulates bike calories at all times while the other two complete the synchro station together. Power cleans are split however the two working athletes choose. Athletes may rotate stations at any time. The workout is complete when both the calorie total and all 10 rounds are finished.
Goals: 22:00-27:00

Stimulus: Team Workout, Strategy, Endurance

RPE: 8.5/10

Primary Objective: Keep both stations moving continuously by rotating athletes before output or synchronization deteriorates.

Secondary Objective: Hold consistent round times at Station 2 while accumulating bike calories at a strong, sustainable pace.

[Pack Mentality: Levels] (Time)

Masters 55+:

10 Rounds: 2 Synchro Wall Walks , 10 Power Cleans, 10 Synchro Line-Facing Burpees

Barbell: 95/65lb

Wall Walk: 20-in

Bike Calories, MMM / MMF / FFM / FFF

Bike: 250 / 230 / 210 / 190

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

1:30 Cardio Choice

2 Sets:

8 Inchworm Push-Ups

20 Bear Plank Shoulder Taps

:15 Dead-Hang + :15 Active Hang

8 Scapular Pull-Ups

10 Hollow Rocks

Specific Prep

2-3 Sets w/empty barbell, then light loads

5 Bench Press @ 21x1 (Feet planted, shoulder blades pinned, bar to the same spot every rep)

8-10 Band Bench Apart

-

Then Build:

5 Reps @ 40-50%

4 Reps @ 55-60%

3 Reps @ 65-70%

2 Reps @ 70-75%

Bench Press (8 Rounds for weight)

Every 2:00 x 6 Sets

Set 1: 3 Reps @ 80%

Set 2: 3 Reps @ 80%

Set 3: 3 Reps @ 80%

Set 4: 2 Reps @ 80%+

Set 5: 2 Reps @ 80%+

Set 6: 2 Reps @ 85%

Percentages are based off a 1RM Bench Press.
• Sets 4 and 5 can creep above 80% if bar speed on the triples was strong; set 6 is the top set at 85%.

• If bar speed slows or a rep needs a spotter's touch, hold the load rather than climbing.

"Apex" (Time)

For Time

50 Wall Balls

30 Toes to Bar

50ft Dual KB/DB Front Rack Walking Lunge

20 Toes to Bar

50ft Dual KB/DB Front Rack Walking Lunge

10 Toes to Bar

Time Cap: 14:00

Score = Time

Wall Ball: (Rx 20/14, S 16/12) , 10/9ft Target

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

Dumbbells: 2 x (Rx50/35, S 40/25)
Goals: 8:00-12:00

Stimulus: Midline and Leg Endurance

RPE: 8.5/10

Primary Objective: Maintain sustainable toes to bar sets as fatigue accumulates.

Secondary Objective: Go unbroken on both lunge lengths.

[Apex: Levels] (Time)

Masters 55+:

40 Wall Balls,

24 Toes to Bar,

50ft Dual Kettlebell Front Rack Walking Lunge

16 Toes to Bar

50ft Dual Kettlebell Front Rack Walking Lunge

8 Toes to Bar

Wall Ball: 20/14lb , 10/9ft Target

Kettlebells: 2 x 35/26lb

Dumbbells: 2 x 35/25lb

Accessories (Checkmark)

For Quality:

3 Sets:

:15/:15 Copenhagen Plank

:15/:15 Side Star Plank