Archives for June 2026
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Fri June 26th 6:30pm Networking Night
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Prep
1:30 Cardio Choice
-
2 Rounds
:30 Jump Rope
15 Banded Pull-Aparts
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers )
10 Dual Dumbbell Curl to Strict Press
Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%
Bench Press (Weightlifting Variable Reps & Sets)
Modifications:
Level 1: Same rep and set scheme, or move to Dumbbell Bench Press if applicable.
Hotel Gym / Travel: Every 2:00 x 6 Sets, same rep scheme, using Dual Dumbbell Bench Press or Floor Press at a challenging load consistent across both waves.
Primer (Checkmark)
1-2 Sets:
6 GHD Sit-Ups (Building Range of Motion)
25 Double Unders or 40 Single Unders
3 Deficit Push-Ups
2 Devils Press
3 Dual Dumbbell Push Press
Use this to confirm GHD range of motion, Double Under standard, and dumbbell complex load before "The Equalizer" begins.
"The Equalizer" (6 Rounds for time ↓ shorter is better)
Every 2:30 x 6 Sets
(Alternating Stations, 3 Sets at Each)
Station 1:
20 GHD Sit-Ups (A: 20 v-ups)
80 Double Unders (A: 120 Singles)
Station 2:
7/5 Deficit Push-Ups
5 Devils Press
5 Dual Dumbbell Push Press
Dumbbells: 2 x (Rx50/35, S 40/25)
Score = Time (total accumulated working time across all 6 sets)
Goals: 1:30-1:45 per station
Stimulus: Upper Body Interference
RPE: 8.5/10
Primary Objective: Complete each working station in under 1:40 to allow a brief rest and reset before the next station flips.
Secondary Objective: Hold the entire dumbbell complex unbroken across all 3 sets at Station 2, moving from Deficit Push-Ups directly into Devils Press and through the Push Press without setting the bells down.
Accessories (Checkmark)
For Completion:
10:00 AMRAP
:30 Fingertip Curls
:30 Extended Reverse Plank Bridge
10/10 Banded Shoulder Internal Rotations
10/10 Banded Shoulder External Rotations
10 Supine Leg Lowering @ 31x1 Tempo
Rest as needed between sets
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Fri June 26th 6:30pm Networking Night
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Warm-Up
2-3 Rounds
1:00 Cardio Choice
6 Walking Inchworm Push-Ups
8/8 Single Arm Dumbbell Upright Row
8/8 Single Arm Dumbbell Strict Press
:15/:15 Single Arm Dumbbell Overhead Hold
:10 Ring Support Hold
:10 Bottom of Ring Dip Hold
Primer (Checkmark)
Perform 1 Round at Warm-Up Loads:
8/6 Calorie Echo Bike
8 Alternating Dumbbell Snatch
25ft (7.5m) Overhead Carry
8 Alternating Dumbbell Snatch
25ft (7.5m) Overhead Carry
4 Ring Dips / Banded Ring Dips / Toenail Spot Ring Dips
Perform 1 Round at Working Loads:
8/6 Calorie Echo Bike
8 Alternating Dumbbell Snatch
25ft (7.5m) Overhead Carry
8 Alternating Dumbbell Snatch
25ft (7.5m) Overhead Carry
4 Ring Dips / Banded Ring Dips / Toenail Spot Ring Dips
Use this to confirm dumbbell load, carry path, and ring dip variation before "Dalton" begins.
"Dalton" (5 Rounds for time ↓ shorter is better)
Every 4:00 x 5 Sets:
16/12 Cal Bike
8 Dumbbell Snatch (Right)
25ft (7.5m) Single Arm Overhead Carry (Right)
8 Dumbbell Snatch (Left)
25ft (7.5m) Single Arm Overhead Carry (Left)
12/8 Ring Dips
Dumbbell: (Rx50/35, S 40/25)
Score = Sum Total Time
Goals: 2:15-3:00 per Set
Stimulus: Upper Body Density / Interference, Muscular Endurance
RPE: 8.5/10
Primary Objective: Move through each interval with consistent transitions and no wasted time, arriving at the ring dips with enough shoulder stability to complete the set unbroken or in no more than two quick breaks.
Secondary Objective: Maintain overhead position integrity across both the dumbbell snatch and the carry throughout all five sets, not just the first two, protecting shoulder mechanics as fatigue accumulates.
Accessory Finisher (Checkmark)
10:00 AMRAP:
10 V-Ups
:15/:15 Side Star Plank
20 Banded Tricep Extensions
:30 Weighted Forearm Plank
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Fri June 26th 6:30pm Networking Night
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
w/ partner:
2x:
10 wb tosses over rig
10 partner plank high fives
10 synchro jumping jacks
100 m oh plate carry
Bench Press (6x5
Build over sets)
AMRAP w/ partner
Split all work with partner:
20 cals machine
20 db bench press
5 tire flips
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Fri June 26th 6:30pm Networking Night
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
Romanian Deadlift (RDL) (5x8 at 78%
Slightly higher than last week
***Rest as needed b/t sets)
A: Shoulder Press (5 sets
2 Strict press + 3 Push press (:05sec hold on last push press)
Start at 70% and increase to 85% on last set
****Rest as needed b/t sets)
C: Metcon (Checkmark)
3 sets
12/12/12
DB Arnold press/Front delt raises/Angle delt raises
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Fri June 26th 6:30pm Networking Night
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Warm-Up
2 Rounds
1:30 Row
10 Goblet Cossack Squats
6 Down Dog Pike Push-Ups
10 Down Dog Toe Touches
6/6 Single Arm Ring Row
Gymnastics Skill: Rope Climb Skill Progression (Checkmark)
Spend 10-15 minutes working through Rope Climb technique and progressions.
Rope Climb Technique Work
Rope Climb Descents
Modifications:
Level 1: Rope Pull to Stand from the floor, laying on back, then jumping rope climbs using the feet as the primary driver.
Hotel Gym / Travel: Strict Pull-Up Negatives or Towel Pull-Ups focusing on grip strength and slow controlled descent mechanics.
Primer (Checkmark)
8 Back Squats @ Empty Barbell
6 Back Squats @ Warm-Up Load #1
4 Back Squats @ Warm-Up Load #2
2 Back Squats @ Working Loads
-
2-3 Handstand Push-Up Eccentrics
2-3 Handstand Push-Ups or Box Piked Handstand Push-Ups
-
1 Rope Climb (Each Partner)
-
10/8 Cal Row (Each Partner)
Use this to confirm Back Squat load, Handstand Push-Up modification, and rope climb standard before "Partner Brehm" begins.
"Partner Brehm" (Time ↓ Shorter is Better)
For Time
2 Rounds:
10 Rope Climbs
20 Back Squats
30 Handstand Push-Ups
40/32 Calorie Row*
*During the Row, one partner holds a Sandbag in Bear Hug Position or Dual Kettlebell Front Rack for the duration of the rowing partner's effort. Switch as needed until the Row is completed.
Barbell: (Rx 225/155, S 165/125)
Sandbag Hold: (Rx150/100, S 75/50)
Dual KB Front Rack: 2 x (Rx50/35, S 40/25)
Rope Climb 15ft
Score = Time
Goals: 18:00-22:00
Time Cap = 25:00
Stimulus: Chipper Feel / Partner Conditioning
RPE: 8.5/10
Primary Objective: Complete each station in roughly 2:00-2:30 of combined partner work, keeping transitions short and communicating with your partner before the clock starts to avoid standing and waiting.
Secondary Objective: Maintain the sandbag or KB hold for the full duration of the rowing partner's effort each round, treating the static hold as a working set rather than an optional challenge.
Accessories (Checkmark)
For Quality:
3 Sets:
10-12 Incline Chest Supported Dumbbell Rows , Moderate Loads
50ft (15m) Sled Push, Heavy Load
:30-:45 Wall Facing Handstand Hold
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Fri June 26th 6:30pm Networking Night
HomeGrown AthletX - Uniquely Abled Fitness
Gymnastics practice
EMOM 2 for 3 rounds
Station 1: Pull-ups
Station 2: Wall Walks
Station 3: Ring dips
Station 4: Sit-ups
UAF DT
5 rounds:
9 deadlifts
6 hang cleans
3 shoulder to oh
Optional Accessories
2 sets:
14 renegade rows
14 plate oh tricep extensions
7/7 db bent over row
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Fri June 26th 6:30pm Networking Night
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Prep
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
Specific Prep
2 Sets, For Quality
6 Tall Muscle Cleans
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
3 Barbell Squat Jumps
Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Low Hang Power Clean
Rest 15 sec
Power Clean + 3 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
Weightlifting: Clean and Jerk Complex (5 Rounds for weight)
Every 3:00 x 5 Sets:
Clean Pull + Low Hang Power Clean + Jerk
Rest :15
Power Clean + Jerk
Loading: Starting at 70% of 1RM Power Clean and Jerk, building to 80% on the fifth and final set.
Modifications:
Level 1: Every 3:00 x 5 Sets: 1 Clean Deadlift + 2 Hang Power Cleans + 1 Jerk. Focus on bar path and hip contact. Build load only as mechanics allow.
Hotel Gym / Travel: Every 3:00 x 5 Sets: Dumbbell High Pull + Hang Power Clean + Push Press, rest :15, Dumbbell Power Clean + Push Press. Challenging load, same load across all five sets.
Primer (Checkmark)
Adjust to working loads.
1 Round at workout pace:
6 Deadlifts
4 Hang Power Cleans
2 Push Jerks
Use this to confirm "DT" load and cycling mechanics before the workout begins.
DT (Time ↓ Shorter is Better)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
(Rx155/105, S 125/85)
Goals: 5:00-10:00
Stimulus: Barbell Conditioning / Grip and Forearm Pump
RPE: 9.5/10
Primary Objective: Complete each round in under 2:00, cycling the barbell continuously from the last Deadlift into the Hang Power Cleans without setting the bar down.
Secondary Objective: Maintain the Push Jerks unbroken every round; breaking here creates the largest loss of time in the workout.
Accessories (Checkmark)
For Quality:
4 Sets:
:30 Ring Side Plank Right
:30 Ring Side Plank Left
1:00 Plank on Elbows, Add Load if Able
Rest 1:00 between sets
Set the ring 2-3 inches off the ground.
Ring Side Plank
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Fri June 26th 6:30pm Networking Night
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice
10/10 Quadruped Thoracic Rotations
:20 Extended Plank Reverse Bridge
10 Hollow Rocks
10 Arch Rocks
Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)
10 Cossack Squats + 10 Air Squats
1 Wall Walk + 10 Handstand Weight Shifts
5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups
-
Then Jump into the Handstand Walk Progressions and Practice
Gymnastics Skill: Handstand Walk (Checkmark)
Progressions and practice time structured around athlete ability. Work athletes through the following progressions based on where they are with the movement:
Handstand Weight Shifting for athletes still developing balance and shoulder stability.
Handstand Walks to Wall for athletes who have the kick-up but are not yet walking open floor.
Handstand Walks for athletes who are ready to cover distance on open floor.
Modifications:
Level 1: Wall Walks or Handstand Shoulder Taps against the wall; focus on a strong, stacked position at the top and consistent scapular engagement rather than distance.
Hotel Gym / Travel: Wall Walks or Pike Shoulder Taps on the floor; prioritize overhead position and midline tension.
Primer (Checkmark)
1 Round:
6-8 GHD Sit-Ups
30 Double Unders or 50 Single Unders
6-8 Wall Balls
10-15ft Handstand Walk / 1-2 Wall Walks / 20 Handstand Shoulder Taps
Use this to confirm GHD range of motion, Double Under standard, wall ball load, and Handstand Walk modification before "Ride the Ultimate" begins.
"Ride the Ultimate" (4 Rounds for distance)
20:00 EMOM
Minute 1: 15 GHD Sit-Ups (A: 20 ab mat sit ups)
Minute 2: 50 Double Unders (A:75 singles)
Minute 3: 15 Wall Balls
Minute 4: Max Distance Handstand Walk (A: Max Handstand Shoulder Taps)
Minute 5: Rest
Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Score = Total Distance (ft) accumulated across all Handstand Walk minutes
Goal: 30ft+ per set
Stimulus: Midline Capacity / High Skill Gymnastics
RPE: 7.5/10
Primary Objective: Complete each prescribed working minute in under 45 seconds, leaving meaningful rest before the next minute flips.
Secondary Objective: Accumulate 25ft or more of Handstand Walk in each max effort minute, maintaining consistent output across all four sets.
Accessories (Checkmark)
For Quality:
3 Sets:
5/5 Low Plank Knee to Elbow , Slow
10 Goblet Cossack Squats
50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Fri June 26th 6:30pm Networking Night
HomeGrown AthletX - Legends (65+)
Metcon (Checkmark)
Warm-up: band stretch
Interval training:
Wood chops
Banded face pulls
Paloff press
Plate halos
Plate standing rotations
Plate farmers carry
Plate chest press
Rig supported air squats
Rig supported alternating lunges
Wall push-ups
Wall high knees
100M “brisk” walk