30Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
HomeGrown AthletX - Functional Fitness (CrossFit)
WARM-UP
General Warm-Up
2:00 Cardio Choice
-
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10/10 Single Leg Glute Bridges
:20 Extended Plank Reverse Bridge
10 Down Dog Alternating Toe Touches
Specific Warm-Up
2 x
12 Alternating Box Step-Ups
10 Scapular Pull-Ups
8 Bar Kip Swings
6 Strict Knees to Chest
4/4 Single Arm Ring Rows (Pause at Chest for 1-2 sec)
-
Then get into Rope Climb Technique Work
"Cloud Cover" (5 Rounds for time ↓ shorter is better)
Every 3:00 x 5 Sets
3 Rope Climbs
12 Box Jump Overs
15 Toes to Bar
Time Cap: 2:30 per set
Score = Slowest Set Time
Box: (Rx24/20, S 20/16″)
Rope Climb: 15ft
Goals: 2:00 or faster every set
Stimulus: Bodyweight Conditioning
RPE: 7.5/10
Primary Objective: Consistent pacing across all five sets, with the last set never being the slowest.
Secondary Objective: Rope Climbs completed in under 1:00 per set and Toes to Bar held in big, unbroken sets throughout.
Accessory (Checkmark)
For Quality:
3 Sets:
10/10 Batwing Rows
16 Alternating Dumbbell Bicep Curls
1:00 Weighted Forearm Plank
30Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
2027 CrossFit Open Feb 18, Feb 25, March 4
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Bench Press (Take 15min to build to a new 1RM
Then 5x8 at 70%
*****
4 sets
10 Close grip bench press at 50-55%
10 DBs Barrel press
10 DB Pullovers
10 DBs Standing flys)
B: Metcon (Checkmark)
3 sets
10 DBs Skull crushers
10 DB Tricep ext (behind the head)
15 Close grip bench push-ups
12 Banded tricep ext
*****
Remaining time: CORE
29Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
HomeGrown AthletX - Functional Fitness (CrossFit)
WARM-UP
General Warm-Up
2:00 Cardio Choice
-
2 x
20 Lateral Line Hops
10 Bend and Bow
5/5 Pendulum Lunges
10 Air Squats
Specific Prep
8 Alternating Back Rack Reverse Lunges (5/side)
6 Alternating Back Rack Reverse Lunges (4/side)
4 Alternating Back Rack Reverse Lunges (5/side)
-
Put working weight on the barbell
Back Rack Lunge (Every 2:30 x 4 Sets
10 Alternating Back Rack Reverse Lunges (5/side)
Score = Average Load)
Start around 40% of 1RM Back Squat and build gradually across all four sets, finishing at an 8/10 RPE. The loading should feel challenging and controlled throughout, never a grind. This block is part of our leg strength progression, giving athletes a variation week away from traditional squatting before circling back to a back squat test next Monday. Each rep demands a tall torso, a controlled step back, and a confident drive through the front heel to stand, and those standards should not erode as the load climbs. Keep the tempo deliberate and the midline locked from the first set to the last.
Modifications:
Level 1: Every 2:30 x 4 Sets, As prescribed.
Hotel Gym / Travel: Every 2:30 x 4 Sets, 10 Alternating Dumbbell Goblet Reverse Lunges (5/side), building to a moderate-heavy load
"Rolling Thunder" (AMRAP - Rounds & Reps)
10:00 AMRAP
50 Double Unders (A: 75 singles)
25 Wall Balls
100ft Farmers Carry
Score = Rounds + Reps
Wall Ball: (Rx 20/14, S 16/12), 10/9ft target
Kettlebells: 2 x (Rx70/53, S 53/44)
DB: 2 x (Rx70/50, S 60/40)
Goals: 4+ Rounds
Stimulus: Leg + Grip Stamina
RPE: 8.5/10
Primary Objective: Maintain consistent, unbroken sets on the double unders and wall balls across every round.
Secondary Objective: Complete each full round in under 2:30, keeping transitions tight and the farmers carry unbroken for the full 100ft (30m).
Accessories (Checkmark)
For Quality:
5 Sets:
:20 Paloff Hold from Lunge /Side
5/5 Kneeling Wall Rotations
28Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
2027 CrossFit Open Feb 18, Feb 25, March 4
HomeGrown AthletX - Legends (65+)
Metcon (Checkmark)
Warm-up: 12 reps
3 sets Small plates (Y, T, W)
*****
Interval training
80 Bench sit / stand (with weight)
100M Farmers carry (weight)
80 DBs Burpee to overhead
100M Farmers carry (weight)
80 Knee raises
100M Farmers carry
28Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
HomeGrown AthletX - Functional Fitness (CrossFit)
WARM-UP
General Warm-Up
1:30 Cardio Choice
-
10 Alternating Arm Swings
10 Back Slaps
10 Bootstrap Squats
5 Inchworm Push-Ups
20 Plank Shoulder Taps
10 Hollow Rocks
10 Alt V-Ups
Specific Prep
12/9 Calorie
8 GHD Sit-Ups (Short Range of Motion / Hands at Sides)
1 Partial Wall Walk + 1 Full Wall Walk (Focusing on "Point of Performance")
8 Deficit Push-Ups or Deficit Kneeling Push-Ups
8 Renegade Rows (Warm-Up Loads)
Barbell Prep / Primer
10 Empty Barbell Bench Press
5 Bench Press @ 40-50%
5 Bench Press @ 50-60%
3 Bench Press @ 60-65%
3 Bench Press @ 65-70%
Bench Press (Every 2:30 x 4 Sets
5 Reps @ 75% of 1RM Bench Press
)
Between each set: 5/5 Half Kneeling KB/DB Rotational Chop and Lift
We are building some horizontal pressing volume here with moderate loading across all four sets, while the superset chop and lift adds rotational core control and extra shoulder stability work between each bench effort.
The 75% loading should feel challenging but never a grind. Keep these intentional and controlled, not rushed. The 2:30 window allows for a smooth transition between movements and a full reset before the next set begins.
Modifications:
Level 1: Every 2:30 x 4 Sets, 5 Reps Bench Press at a moderate consistent load around 6-7/10 RPE; superset with 5/5 Half Kneeling DB or KB Rotational Chop and Lift at a light load
Hotel Gym / Travel: Every 2:30 x 4 Sets, 5/5 Single Arm Dumbbell Floor Press, building to a moderate-heavy load; superset with 5/5 Half Kneeling DB Rotational Chop and Lift
"Still Water" (AMRAP - Rounds)
15:00 EMOM
Minute 1: 14/11 Cal Row 11/9
Minute 2: 16 GHD Sit-Ups (A: AbMat Sit-Ups)
Minute 3: 3 Wall Walks
Minute 4: 16 Renegade Rows
Minute 5: Rest
Score = Successful Rounds Completed
Wall Walk: 10-in from wall
Dumbbells: 2 x (Rx50/35, S 40/25)
Goals: Complete all working minutes across all 3 rounds (15:00 EMOM)
Stimulus: Midline / Upper Body Density
RPE: 7/10
Primary Objective: Complete every working minute successfully, finishing each movement with time to spare before the next interval begins.
Secondary Objective: Keep the workout under control, prioritizing quality movement and consistent output across all 15 minutes rather than racing any single minute.
Accessories (Checkmark)
For Quality:
:15/:15 Ring Side Plank
10/10 Side Plank Banded Row
-then-
3 x 12 Weighted Russian Twists, Light to Moderate
-Rest 1:00-
28Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
2027 CrossFit Open Feb 18, Feb 25, March 4
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Deadlift (Every 2min for 9 sets. Percentages from 1RM
7-5-3/7-5-3/7-5-3
Wave 1: 68-73-78%
Wave 2: 73-78-83%
Wave 3: 78-83-88%)
B: Metcon (Checkmark)
5 sets: 8 reps of seated military press at 60% of 1RM strict press
*****
3 sets
12 DBs rear delts
12 DBs front delts
12 DBs side delts