Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

2:00 Cardio Choice (Bike preferred)

10 Banded Pull Aparts

5 Inchworm to Push-Up

10 Plank Shoulder Tapbs

10 Scapular Pull-Ups

10/10 Quadruped Thoracic Rotations

8 Empty Barbell Strict Press

5 Kip Swings or Jumping Pull-Up Practice

Specific Prep

3 Sets, Building to Working Loads

5 Strict Press

3-5 Strict Pull-Ups (add load progressively)

Strength: Strict Press + Weighted Strict Pull-Ups (10 Rounds for weight)

10:00 EMOM

Minute 1: 8 Strict Press @ 100-105% of 3x10 test

Minute 2: 3-5 Weighted Strict Pull-Ups
Strict Press working at 100-105% of 3x10 test set load. Weighted strict pull-ups at a heavy load athletes can complete unbroken for 3-5 reps across all five sets; full dead hang at the bottom, chin over bar at the top, no kipping.

*For athletes who cannot meet the 3-5 pull-up standard, use unloaded strict pull-ups, add appropriate band tension, or sub 3-5 jumping pull-ups with a controlled :02-:03 eccentric on the descent.

Hotel Gym / Travel: Dumbbell strict press for the pressing minute and hold a dumbbell between the legs for strict pull-ups in the gym. If no pull-up bar available, sub heavy bent over dumbbell rows or Renegade Rows.

Primer (No Measure)

Work through progressions on the DB/KB Clean Hang Clean and Jerk, then move into...

2 Sets at Working Loads

9/7 Calorie Bike (easy, pacing focus)

8 AbMat Sit-Ups

4 Dual DB/KB Hang Clean and Jerk

25/25ft (7.5/7.5m) Mixed Rack and Overhead Carry

Use this to confirm dumbbell or kettlebell load, carry setup, and bike pacing before "Nightcrawler" begins.

"Nightcrawler" (Time)

For Time:

5 Sets

12/9 Cal Bike or Cal 16/13 Row or Ski

16 AbMat Sit-Ups

8 Dual DB/KB Hang Clean and Jerk

25/25ft Mixed Rack + Overhead Carry

Rest 1:00 after Set 1, :50 after Set 2, :40 after Set 3, :30 after Set 4, going into set 5.

Dumbbells: 2x (Rx50/35, S 40/25) or Kettlebells: 2x (Rx53/35, S 44/26)
Score = Time

Time Cap: 14:00

Goals: 1:15-1:45 per set, 9:00-12:00 running time

Stimulus: Grip, Midline, and Quad Stamina

RPE: 8/10

Secondary Objective: Bike completed in sub-:40 every set, using it as a hard opener that still allows for composure into the floor work.

Accessories (Checkmark)

For Quality:

3 Sets:

15 Dumbbell Zottman Curl Moderate

:30-:45 Pull-Up Bar Hang

:02 Eccentric on each Zottman Curl rep.

Choose a weight you can hold the bottom position unbroken for the full hang.

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up: band stretch

Interval training: Rotate every 15 reps

Wood chops

Banded face pulls

Lat pulls

Plate halos

Plate standing rotations

Plate chest press

Plate farmers carry

Rig supported air squats

Rig supported alternating lunges

Wall push-ups

Wall high knees

100M “brisk” walk

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

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

A: Incline Bench Press (Weight)

Every 2min

Tempo (1.3.1.1)

5x5 at 75-80% (higher % than last week)

*****

3 sets

10 DBs Floor press (70/45)

10 DBs Close grip floor press

10 DBs Pullovers

12 DBS Standing flys

B: Metcon (Checkmark)

3 sets

12 Diamond push-ups

12 Ring dips

12 DBs Skull crushers

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

2:00 Cardio Choice

10/10 Hand to Hand Wrist Circles

20 Alternating Arm Swings

10 Back Slaps

10 Bend and Bow

:15/:15 Crossbody Lat Stretch

10 Air Squats

5 Inchworm to Push-Up

Specific Snatch Prep

3 Sets, Building to Working Loads

3 Snatch Grip Deadlifts (slow, feel the lats engage)

3 Hang Muscle Snatches

3 Overhead Squats

2 Hang Power Snatches

-

2-3 x , Building Loads

Snatch Lift Off + Pause Snatch @ Knee

Snatch

Snatch (Weightlifting Variable Reps & Sets)

All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.

Modifications:

Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.

Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.

Primer (No Measure)

Drop loads significantly from the weightlifting block before beginning.

2 Sets at Working Loads:

3 Power Snatches (quick singles, focus on cycling rhythm)

3 Burpee Box Jump Overs (full pace, land and go)

Rest as needed b/t sets

Use this to confirm barbell load and burpee box jump over pacing before "Flash" begins.

"Flash" (Time)

For Time:

12-9-7

Power Snatch

Burpee Box Jump Overs

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

Box: (Rx24/20, S 20/16″)
Score = Time

Goals: 5:00-7:00

Time Cap: 10:00

Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.

Accessories (Checkmark)

For Quality:

3 Sets:

8 Dual Dumbbell Box Step-Ups (20in, load choice)

15 Banded Face Pulls

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

2:00 Cardio Choice

10 Arm Circles Forward and Backward

5 Inchworm to Hollow Hold

10 Scapular Push-Ups

8/8 Fire Hydrants

10 Air Squats

50 Single Unders

Specific Prep

2 Sets, Building to Working Loads

5 Push-Ups (full range, controlled descent)

5 Wall Balls (focus to catch high and then ride into a quality rebound into the next rep)

:30 Jump Rope Practice

"Hobgoblin" (6 Rounds for time ↓ shorter is better)

For Time:

Every 3:00 x 6 Sets

15/10 Push-Ups

15 Wall Balls

50 Double Unders (A: 75 singles)

Wall Ball: (Rx 20/14, S 16/12) 10/9ft
Score = Sum Total Time

Goals: Complete each set in 1:45-2:15

Stimulus: Push Interference

RPE: 8/10

Secondary Objective: Descending round times across the six sets, finishing faster than you started as rest and rhythm compound.

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

:30 plate step ups

:30 lateral steps

:30 ground to overhead

Plate carry

Rolling plate game

Push Press (5x5
Build over sets)

AMRAP w/ partner (Checkmark)

Split work with your partner

10 push ups

20 kb swings

40 jump rope

100 m farmer's carry (heavy!) w/ 2 db

*Dallas kb hold

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

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

A: Bulgarian Split Squat (Every 2min, 4 sets (heavier than last week)
8/8 Bulgarian split squats - focus on 90 degrees)

B: Romanian Deadlift (RDL) (Every 2min for 5 sets
5 RDL at 80%)

C: Metcon (Checkmark)

4 sets

10 Dual DBs Gorilla rows

10/10 DBs Renegade rows with a twist

25 Russian twist w/wall ball (20/16#)

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

200m Easy Jog

10 Alternating Active Pigeon Stretch

10 Inchworms

10 Glute Bridges

10 Scapular Pull-Ups

10 Kip Swings

10 Hanging Knee Raises

10 Alternating Reverse Lunges

8 Plate Ground to Overhead

Specific Rope Climb and Toes to Bar Prep

2 Sets:

5 Foot Lock Practice on Rope (from floor)

5 Toes to Bar or Hanging Knee Raises (building to full range)

10 Plate Overhead Lunges (light, focus on lockout and midline)

2 x (Building to Working Load)

2 Rope Climbs or 2 Pull to Stands or Hand Over Hand Rope Sled Pulls

8 Toes to Bar

10 Plate Overhead Lunges at working weight

Primer (No Measure)

With a Partner, at Working Loads

2 Sets:

2 Rope Climbs (Combined)

6 Toes to Bar (Each)

10 Plate Overhead Lunges (Combined)

Rest :30 b/t sets

Use this to confirm rope climb approach, toes to bar mechanics, and lunge load before "Partner White" begins.

"Partner White" (Time)

For Time

With a Partner

5 Rounds:

3 Rope Climbs (Combined)

10 Toes to Bar (Each)

21 Plate Overhead Lunges (Combined)

400m Run (Together, Carrying Plate)

Plate: (Rx45/35, Rx25/15)

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
Score = Time

Goals: 22:00-26:00

Time Cap: 30:00

Secondary Objective: Unbroken toes to bar for each partner and unbroken lunge sets with a clean 11/10 split between partners, minimizing breaks and transitions within each movement.

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

100 m row eyes closed

Pull up practice! (7 min)

Clean and Jerk (every 2 min 2 clean and press)

Happy Friday! (Checkmark)

5 rounds

5 power cleans

5 thrusters

5 push press

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

2 x

1:00 Row

10 Banded Pass Throughs

15 Banded Pull Aparts

5 (Inchworm + 2 Push-Ups + 4 Mountain Climbers)

10 Russian Kettlebell Swings

Specific Prep

3 Sets, Building to Working Loads

5 Bench Press

5 Bent Over Barbell Rows

Strength (2 Rounds for weight)

10:00 EMOM

Minute 1: 8 Bench Press

Minute 2: 8 Bent Over Barbell Row
Bench Press working at 65-70% of 1RM. Set the scapulae before each set, keep the bar path consistent, and control the descent. This is a density block, not a max effort; the load should feel challenging but allow for unbroken sets and a strong position from rep one through rep eight on both movements. Bent over barbell row is suggested at 135/95lb (61/43kg); athletes should select a load that allows for a consistent torso angle and a strong lat finish on every rep without the lower back rounding or the hips rising.

Modifications:

Level 1: Reduce bench press percentage to 60% or work to a comfortable load that allows for quality mechanics; use dual dumbbell bent over row or chest supported rows if barbell positioning is a limiting factor.

Hotel Gym / Travel: Dumbbell bench press for the pressing minute and dual dumbbell or single arm bent over row for the pulling minute, building across sets to the heaviest load that maintains quality positioning.

Primer (No Measure)

2 x

1 Partial Wall Walk + 1 Full Wall Walk (Reduce range of motion or distance to wall as the modification for the day)

6 American Kettlebell Swings at working weight

9/7 Cals

Rest as needed between sets.

Use this to confirm wall walk standard, kettlebell load, and row pacing before "Mysterio" begins.

"Mysterio" (AMRAP - Rounds and Reps)

ForRounds + Reps:

12:00 AMRAP

2 Wall Walks

8 American Kettlebell Swings

12/9 Cal Row or Ski or 8/6 Cal Bike

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

Wall Walk: 10-in From Wall
Score = Rounds + Reps

Goals: 6-8 Rounds

Stimulus: Posterior Chain / Muscular Endurance

RPE: 7.5/10

Secondary Objective: Keep the wall walks and kettlebell swings unbroken every round, using the row as the pacing and breathing tool between efforts.

Accessories (Checkmark)

For Quality:

Accumulate 100 Banded Tricep Extensions

Accumulate 100 Banded Bicep Curls