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
2:00 Cardio Choice
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2 x
10 Scapular Pull-Ups
8 Bar Kip Swings
6/6 Single Arm Ring Rows
10 Pause Cossack Squats (2 sec on Each Rep)
5 Inchworm to Hollow (1-2 sec Pause at Extension)
Specific Prep
3 High Hang Muscle Clean
3 Front Squat
3 High Hang Squat Clean
3 Split Jerk w/ Pause in Dip and Pause in Catch
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3 Hang Muscle Clean
2 Hang Squat Clean
1 Split Jerk w/ Pause in Dip and Pause in Catch
1 Low Hang Squat Clean
1 Split Jerk w/ Pause in Dip and Pause in Catch
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Clean Lift Off + Slow Pull Power Clean
Hang Squat Clean + Split Jerk w/ Pause in the Catch
Squat Clean + Split Jerk
Weightlifting: Clean and Jerk (5 Rounds for weight)
Every 2:30 x 5 Sets:
Power Clean + Hang Squat Clean + Split Jerk
Rest :10-:20
Squat Clean + Split Jerk
Starting at 60-70% of 1RM Clean and Jerk and building to a heavy for the day, ending around 85%. The focus is power through the hips with a fast drive under the barbell into a quality receiving position in the squat with elbows high. Drive up and out of the hole with a tight core. On the jerk, focus on a vertical drive of the torso through the bar before punching through, locking out the arms, and bending the back knee in the catch.
Modifications:
Level 1: Reduce load to a weight that allows clean mechanics across all sets; hang power clean + push press is acceptable if the squat clean is not yet consistent.
Hotel Gym / Travel: Dumbbell power clean + push press complex, building in load across 5 sets.
Primer (No Measure)
Move through progressions of the bar muscle-up prior to the EMOM:
Jumping Bar Muscle Up
Low [Banded Bar Muscle-Up ]( Low Banded Bar Muscle Up )
Banded Bar Muscle Ups
Modifications:
Kipping Chest to Bar Pull-Up
Kipping Chin Over Bar Pull-Ups
Strict Pull-Ups
Strict Banded Pull-Ups
Jumping Pull-Up with 3-5 second Negative
Use this to confirm bar muscle-up scaling and station assignments before "The Wolf" begins.
"The Wolf" (5 Rounds for reps)
10:00 EMOM
Minute 1: 10 Thrusters
Minute 2: Max Bar Muscle-Ups (A: Max Kipping C2B Pull-Ups / Kipping Pull-Ups)
Barbell: (Rx 115/75, S 95/65)
Score = Total BMU Reps
Goal: 5+ Bar Muscle-Ups per set, unbroken thrusters across all 5 rounds
Stimulus: Barbell Cycling and High-Skill Gymnastics
RPE: 8/10
Primary Objective: Keep a consistent number on bar muscle-ups across all sets. Athletes who fade by the third or fourth set chose a scale that was too ambitious; consistency is the target, not a big first round.
Secondary Objective: Maintain unbroken thrusters across all sets. The thruster load should feel manageable within the minute so athletes arrive at the bar muscle-up with enough capacity to work.
PRVN Reset (No Measure)
For Completion:
3 Sets
6/6 Bird Dog Row
:30 Med-ball Leg Extension Hold
10 x 90/90 Hip Switch
8/8 Kneeling Single Leg Extensions
For the seated leg extension hold, focus on both contracting the quads stiffly and pinching the medball between your feet.
