Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

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Warm-Up

General Warm-Up (8-10 minutes)

2 Sets: For Quality

1:00 Easy Row or Ski (Hinge Pattern Bias)

5 Inchworm Push-Ups + 10 Deep Lunge Mountain Climbers

:20 second Behind the Neck Elbow Punch Throughs

10 Barbell Romanian Deadlifts

10 Squat Jumps

Directly into..

Specific Prep

Barbell Specific Warm-Up (8-10 minutes)

2 Sets (Empty Barbell):

3 Segmented Clean Deadlifts

3 Hang High Pulls

3 Hang Muscle Cleans

3 Low Hang Power Cleans

Build to Working Weight (% of 1RM):

Perform 2-3 sets of 2-3 TnG Power Cleans at increasing loads, focusing on technique.

Emphasize tight core, explosive extension, and smooth transitions in TnG reps.

Power Clean (Every 3:00 x 4 Sets @ 75-85%
3.3 TnG Power Cleans
*Rest 30 seconds b/t Triples

% is Based on 1RM Power Clean)

Note that this designates sets of 6 reps done in touch and go Triples. The goal is to start at 75% and if you are feeling good increase the loading to 85% on the final set of 3.3

"Under Your Scars" (Time)

For Time:

4 Sets:

9 Bar Facing Burpees

6 Deadlifts

6 Bar Facing Burpees

6 Deadlifts

-rest 1:00 b/t sets-

Barbell: (Rx 225/155, S 165/125)
--

Score = Total Time

Goal: 11:00-15:00 minutes

Time Cap: 15:00

Primary Objective : Complete each set in under 2:00 minutes

Secondary Objective: Consistent sets with last set being your best set

Optional Accessories (No Measure)

For Quality:

12:00 EMOM

Minute 1 - :45 Dead Hang

Minute 2 - 5/5 Single Leg Landmine Deadlift

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

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Warm-Up:

General Warm-Up: (5-7 minutes)

2 Sets: For Quality

1:00 Cardio Choice

5 Inchworm to Extended Plank Hold (5sec)

10 Tempo Air Squats 2020

8 Push-Ups

:30 second Jump Rope Practice

Specific Warm-Up Prep ( 5-7 minutes)

2 Sets

6-8 Dumbbell Bench, Building to working weight

10 Air Squats, Focusing on quality mechanics and speed out of the hole

100m Run, Building to pace on second run

2 Partial Wall Walks, work partial range focusing on shoulder engagement and a hollow body position

10-15 Double Unders or Single Unders

"Awake" (Time)

Each For Time

5 Rounds

10 Dumbbell Bench Press

20 Air Squats

200m Run

Rest 5:00 minutes

5 Rounds

200m Run

3 Wall Walks

50 Double Unders (A: 100 singles)

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

Wall Walks to 10’’ Line from the Wall

Score = Sum Total Time

Record Each Time Interval / Piece
--

Time Domain : 10:00-13:00 / Set

Total Running Time: 25:00-31:00

Time Cap 15:00 / Set

Time Cap : 35:00

Stimulus: Aerobic Stamina and Muscular Endurance

RPE: 7-7.5/10

Strategy:

For the first segment , keep the Dumbbell Bench Press unbroken or split into two quick sets if needed to avoid burnout in later rounds. Move at a steady, controlled pace on the Air Squats to prepare for the run, which should be moderate but consistent across all rounds. Avoid sprinting the 200m run in earlier rounds to preserve energy.

In the second segment , pace the run similarly to the first piece. For Wall Walks, focus on efficient transitions and maintaining proper shoulder positioning and straight arms to avoid excessive fatigue. Look to go unbroken on Double-Unders or break into manageable sets with minimal rest between attempts, prioritizing rhythm and breathing.

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - HGX-FIT

A: Incline Bench Press (Weight)

5 x 5 at 75%

***

Immediately into

4 sets

8 DBs Floor/bench press (60+/50+)

8 DBs Close grip press

8 DBs Standing flys

B: Metcon (No Measure)

3 Sets

8 DB Pullover

8 Plate tricep ext. (behind the neck)

8 DBs Skull crushers

***

Supersets: 3 sets

8 BB weighted reverse curls

8 BB weighted shoulder to ovhd

8 BB weighted bicep curls

8 BB weighted drag curls

***Rest :90sec

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner training:

500M walk (weighted)

20 Box step ups (weighted)

30 Air squats

500M walk (weighted)

25 Box step ups (weighted)

35 Air squats

500M walk (weighted)

30 Box step ups (weighted)

40 Air squats

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

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Warm-Up

General Warm-Up: (4-6 minutes)

2 Sets: For Quality

10 Bend and Bows

:15/:15 second Standing Overhead Tricep Stretch

10 Alternating Box Step-Ups

8 Scapular Pull-Ups

8 Bulgarian Ring Rows

Specific Warm-Up

Specific Warm-Up (4-6 minutes)

2 Sets:

3 Hang Muscle Snatch

3 Hang Muscle Clean and Press

3 Hang Power Snatch

3 Hang Power Clean and Push Jerk

4-6 Bar Kip Swings

6 Box Jumps

Final Prep and Transition (2-4 minutes)

Build up to working weights on Ground to Overhead

Hit 2 sets

2 G2OH (Either Snatch or Clean and Jerk)

3 Chest to Bar or Pull-Up Mod

3 Box Jumps

"I Stand Alone" (AMRAP - Rounds and Reps)

For Reps:

15:00 AMRAP

6 Ground to Overhead

9 Chest to Bar

9 Box Jumps (Step Down)

Box: (Rx24/20, S 20/16″)

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

*Note that ground to overhead means you may clean and jerk or power snatch as you see fit today.

Score: Rounds & Reps
--

Goal : 7-11 Rounds

Primary Objective: Build Intensity Throughout

Secondary Objective : Learn how to use the Box Jumps As 'Recovery'

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Announcements

HGX Intermural Open Feb 28-March 14

CrossFit Kids MLK Bring a Friend day Jan 20th at 3:30-4:15pm breanne@hgxfit.com to reserve a spot

HomeGrown AthletX - Mom's Strength Conditioning

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Warmup (No Measure)

1min Machine

Leg Swings

Bootstrap Squats

Glute Bridges

Banded Pass Throughs

Band Pull Aparts

Banded Good Mornings

A: 3 Sets (Weight)

A1. 8-10 Staggered Stance RDL w/Hip IR

A2. 10 Dead Bugs

B: 3 Sets (2 Rounds for weight)

B1. 8 Single Arm DB Press (ea side)

B2. 8 Bent Over Rows

C: Metcon: 10min (No Measure)

10 KB Lateral Hip Shifts

100' Single Arm Farmers Carry (ea side)

30-45sec Side Plank

Cooldown (No Measure)

Adductor Rockbacks

Single Leg Forward Fold

Child's Pose

Announcements

HGX Intermural Open Feb 28-March 14

CrossFit Kids MLK Bring a Friend day Jan 20th at 3:30-4:15pm breanne@hgxfit.com to reserve a spot

HomeGrown AthletX - Functional Fitness

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General Warm-Up

Mobility Prep (2 minutes):

5/5 World’s Greatest Stretch

10 Alternating Scorpions

:20/:20 second Samson Stretch Hold

—

General Warm-Up (5–7 minutes):

2 Rounds:

10 PVC Pipe Passovers

:15/:15 second PVC Pipe Prayer Stretch

10 Air Squats

6 Hanging Strict Knee Raises

8/6 Calorie Row or Echo Bike

Barbell Specific Prep

Specific Warm-Up: (5-7 minutes):

Barbell:

2 Sets: From the Rack

2 Snatch Grip Push Press + 2 Snatch Grip Push Jerk + 2 Snatch Grip Split Jerk

5 Overhead Squats (empty barbell)

Then Build Towards 75% of 1RM Overhead Squat

Overhead Squat (Every 2:00 x 4 Sets
3 Reps @ 75%+

% of Overhead Squat
)

"Voodoo Magic" (4 Rounds for time)

For Time:

Every 4:00 x 4 Sets

12 Toe to Bar

10/8 Cal Row, Ski or 8/6 Cal Bike

12 Overhead Squats

10/8 Cal Row, Ski or 8/6 Cal Bike

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

Goal: 3:00-3:30/set

Score = Sum Total Interval Time

Avoid over-pacing the first round, while at the same time remaining consistent and even increasing pace on the final round.

Announcements

Next HGX Apparel order Feb

HGX Intermural Open Feb 28-March 14

CrossFit Kids MLK Bring a Friend day Jan 20th at 3:30-4:15pm breanne@hgxfit.com to reserve a spot

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Run/wheel 250 m

Farmer's Carry/Dead Hang

Deadlift (We will find a deadlift "opener" or lift we feel comfortable doing next weekend for 1 rep.)

5-10 reps empty bb

Add weight….5 reps

Add weight…3 reps

Add weight…2 reps

Singles

WheelWod CrossFit Open 24.2 (AMRAP - Rounds and Reps)

24.2

Intellectual:

AMRAP

200 row

10 deadlift (105#, 95#)

20 10# plate hop

Seated 2:

AMRAP

150 row

10 kb deadlifts (53#)

60 multi ropes

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Functional Fitness

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Warm-Up

3 Sets: For Quality

1:00 Bike Easy / Moderate / Hard

10 Kettlebell Deadlifts

10 Knee Hug + Lunge and Twist

200m Run

1 Wall Walk + 10 second Nose to Wall Handstand Hold

“I Praised the Madman”  (4 Rounds for reps)

For Reps:

4 Sets

5:00 AMRAP

1:00 Max Calorie Echo Bike, Assault Bike, or Bike Erg

20 American Kettlebell Swings

400m Run

- Max Distance Handstand Walk

Rest 2:00 minutes b/t sets

Kettlebell Load: (Rx53/35, S 44/26)

Score = Calories on the Bike + Distance on Handstand Walk

5ft /1.5m = 1 Rep on Handstand Walk
--

Goal: 15/11+ Cals on the Bike and 50ft (15m) on the Handstand Walk / Set

Stimulus: Aerobic Capacity and Gymnastics Skill

RPE: 8/10

Primary Objective: Complete the Bike + American Kettlebell Swings + Run by 4:00 on the running clock before finishing off the final minute with Handstand Walking.

Secondary Objective: Maintain unbroken segments of 10ft / 3m +

Optional Accessories  / Core Finisher:  (Checkmark)

For Quality:

4 Sets

15 V-Ups

:15 second Hollow Hold

:30 second Extended Plank Hold

Announcements

Next HGX Apparel order Feb

HGX Intermural Open Feb 28-March 14

CrossFit Kids MLK Bring a Friend day Jan 20th at 3:30-4:15pm breanne@hgxfit.com to reserve a spot

HomeGrown AthletX - HGX-FIT

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A: Shoulder Press (Every :90sec
5x5 at 80%)

B: Bench Press (Every 2min
8 reps at 70%
8 reps at 70%
6 reps at 75%
6 reps at 75%
4 reps at 80%
4 reps at 80%
2 reps at 85%
2 reps at 85%)

C: Metcon (No Measure)

5 sets

8 BB close grip bench press (65% of today's heavy 2)

8/8 Medball offset push-ups

8 Medball push-ups (feet on medball)