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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
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Prep
2 Sets:
:45 Row
5 Inchworm Push-Ups
10 Down Dog Toe Touches
:45 Ski
5/5 Kettlebell Windmill
5/5 Single Arm Overhead Reverse Lunge
Primer (Checkmark)
Turkish Get-Up Specifics
Practice unweighted or with a light dumbbell. Move deliberately through each position and pause at each position both on the way up and the way down. Practice with each arm.
Then
1 Partial Wall Walk + 1 Full Wall Walk
1/1 Turkish Get-Up at working loads
Use this to confirm kettlebell load and wall walk standard before "Box-To-Box" begins.
"Box to Box" (AMRAP - Rounds)
40:00 EMOM
Minute 1: 15/12 Calorie Row
Minute 2: 3 Wall Walks
Minute 3: 15/12 Calorie Ski
Minute 4: 1/1 Turkish Get-Up
Kettlebell: (Rx53/35, S 44/26)
Wall Walk: 10in from Wall
Score = Completed Rounds (40 total)
Goals: Complete each station sub :45
Stimulus: Stamina, Stability, Aerobic Endurance
RPE: 7/10
Primary Objective: Maintain consistent, repeatable output across all 10 rounds, completing each station sub :45 with 10-15 seconds of transition and recovery before the next minute begins.
Secondary Objective: Use the Turkish Get-Up minute as active recovery, moving through each position with intention to bring the heart rate down before returning to machine work.
Accessories (Checkmark)
For Quality
3 Sets:
12-20 Wall Facing Handstand Thigh Taps or Shoulder Taps
15 Banded Face Pulls
:45 Weighted Forearm Plank