31Jan
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
31Jan
Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - Functional Fitness
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
30Jan
Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - Legends
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
30Jan
Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - HGX-FIT
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
30Jan
Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - Functional Fitness
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
29Jan
Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - Functional Fitness
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