Archives for June 2026
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
-
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
-
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
-
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.
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
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
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 - Uniquely Abled Fitness
Warm-up (No Measure)
Group Game
Deadlift (6 reps
5 reps
4 reps
3 reps
3 reps
Build to heavy 3 for the day)
AMRAP w/ partner (Checkmark)
You go, I go
3 deadlift or kb deadlift
5 jumping pull-ups or pull-ups to low bar
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 - HGX-FIT (Progressive Overload/Accessories)
A: Bulgarian Split Squat (Every 2min for 4 sets
8/8 DB Bulgarian split squat (One DB))
B: Shoulder Press (Every :90sec for 5 sets
Strict shoulder press
5 reps at 80% of 1RM (Rep 5 hold for :05sec)
*****
3 sets
12/12 SA DB rear delt raises
12/12 SA DB front delt raises
12/12 SA DB ceiling crunches)
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
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
Group 400m Run
-
10 Kettlebell Deadlifts
10 Scapular Push-Ups + 10 Plank Shoulder Taps
10 Scapular Push-Ups + 10 Bar Kip Swings
10 Alternating Step-Ups
-
8 Russian Kettlebell Swings + 6 American Kettlebell Swings @ Warm-Up Loads
8/6 Push-Ups or Kneeling Push-Ups
6 Elevator Kipping Pull-Ups (Building to Chin Over Bar)
6 Box Jumps (Step-Down) @ Working Height
150m Run @ Workout Pace
Primer (Checkmark)
2 Rounds at working pace:
10 American Kettlebell Swings
8 Push-Ups
6 Pull-Ups
4 Box Jumps (Step-Down)
150m Run
Use this to confirm partner splits, run rotation timing, and working loads before "Total Football" begins.
"Total Football" (Time ↓ Shorter is Better)
For Time, With a Partner
5 Rounds:
35 American Kettlebell Swings
30 Push-Ups
25 Pull-Ups
20 Box Jumps
1000m Run
Kettlebell: (Rx53/35, S 44/26)
Box Height: (Rx30/24, S 24/20″)
Run Structure: All work is partitioned as desired. On the run, each partner runs 500m total as 2 x 250m segments, alternating with their partner. Partner 1 may begin their first 250m once 10 Box Jumps are completed on the way down of each round. Once Partner 1 returns, Partner 2 begins their 250m. Partner 1 may work into their share of the kettlebell swings after their second 250m run for the next round while Partner 2 finishes their second 250m. Continue this rotation until all 5 rounds are complete.
Time Cap: 40:00
Score = Time
Goal: 32:00-40:00
Stimulus: Muscular Endurance / Chipper Style Stamina
RPE: 8.5/10
Primary Objective: Complete each working round under 8:00, maintaining continuous movement through smart partner splits and clean handoffs throughout all five rounds.
Secondary Objective: Split work evenly across both partners even though the work can be partitioned as desired, ensuring one partner is always moving and rest is earned, not given.
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 - Uniquely Abled Fitness
Warm-up (No Measure)
Wall ball stuff w/ partner
Squat Clean (5x3
Build
Scale: Power clean
Dallas Hang power clean)
Happy Friday! (Checkmark)
250 row/ski
10 wb
8 wb box step overs
10 wb
8 wb box step overs *Dallas box u-turn
Rest 2 min
Repeat
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
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Prep
1:30 Cardio Choice
-
8:00 EMOM
min 1: 7/7 KB Windmill
min 2: 7 Hang Muscle Snatch + 7 Overhead Squats
min 3: :10 Hollow Rock + :10 Hollow Hold
min 4: 5 Seated Box Jump to High Box
Specific Prep
w/ light loads on bar
Snatch Lift Off + Snatch Pull + High Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Low Hang Squat Snatch
Snatch Pull + Squat Snatch
Weightlifting: Snatch Complex (6 Rounds for weight)
Every 2:30 x 6 Sets:
Snatch Pull + Low Hang Squat Snatch
Rest 15 seconds
Snatch Pull + Squat Snatch
Starting at 60% of 1RM Power Snatch, building to around 80% across all six sets. Do not exceed 85% of 1RM Power Snatch.
Modifications:
Level 1: 2 x Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat
Hotel Gym / Travel: Every 2:30 x 6 Sets: 6/6 Dumbbell Snatch (Ideally work into the Squat Snatch)
Primer (Checkmark)
10 Bar Kip Swings
5 Hanging Strict Knee Raises
-
6-8 Elevator Kipping Toes to Bar
- Low to Mid Toes to Target > Mid to High Toes to Target > Toes to Bar
- Alternating Toes to Bar or Kipping Knees to Chest
Then Complete
5-3-1
Toes to Bar
Overhead Squat
Use this to confirm loading, cycle speed, form, and transitions before "The Knockout" begins.
"The Knockout" (Time ↓ Shorter is Better)
For Time
21-15-9
Overhead Squats
Toes to Bar
Barbell: (Rx135/95, S 115/75)
Score = Time
Time Cap: 12:00
Goals: 4:00-7:00
Stimulus: Midline / Overhead Stability / Leg Stamina
RPE: 9/10
Primary Objective: Push the sprint pace from the opening rep and hold the biggest sets possible on the Overhead Squat across all three rounds.
Secondary Objective: Maintain a consistent Toes to Bar rhythm throughout, protecting grip and breathing so the transition back to the barbell stays fast.
Accessories (Checkmark)
For Quality:
4 Sets:
8 Snatch Grip Romanian Deadlifts
12 Weighted Dual Dumbbell Box Step-Ups
8 Dumbbell Cuban Rotations
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 - Legends (65+)
Metcon (No Measure)
Warm-up
PVC
Red band (locate above your head)
***
12min AMRAP
12 DB swings
12/12 Single arm ring rows
12/12 Single arm hammer curls
100M DB farmers carry
***
12min AMRAP
12/12 DB hang power cleans
12/12 DB shoulder to overhead
100M DB farmers carry (overhead)
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 - HGX-FIT (Progressive Overload/Accessories)
A: Pendlay Row (Time cap: 12min
5x5 at 85% of 1RM
***B/T sets 15 Banded lat pulls***
Tempo (2.1.x.1))
B: Yates rows (Time cap: 12min
5 x 5 at 85% of 1RM
***B/T sets 5 Chin-ups (weighted)***)
C: Metcon (Checkmark)
4 sets
8/8 DB Bent over rows
8/8 DB Hammer curls
8/8 DB Bicep curls
15/15 DB Preacher curls