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)

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

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 - HGX-FIT (Progressive Overload/Accessories)

A: Incline Bench Press (Weight)

Every :90sec

5x5 at 80-83%

***

3 sets

8 Incline close grip bench press (Heavier than last week)

8 DBs Floor press

8 DBs Barrel press

12 DBs Incline flys

B: Metcon (Checkmark)

3 sets

8 DBs Skull crushers (heavier than last week)

10/10 DB kick backs

12 Banded behind the head tricep press

****

CORE

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

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

3 Rounds

400m Run / 2:00 Row / 2:00 Bike (Choose a different option each round)

10m Knee Hug + Lunge and Twist

10m Ostrich Walk

12/12 Leg Swings

10/10 Fire Hydrants

10m A-Skips + 10m B-Skips

Primer (Checkmark)

2 Rounds at Working Pace:

200m Run at goal AMRAP pace

1:00 Row at goal output

1:00 Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.

PRVN Engine (2 Rounds for calories)

AMRAP 10:00

1500m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1500m Run

Max Calorie Bike (in remaining time)
Score = Total Calories (Row + Bike)

Goals: 40/30+ Calories per AMRAP

Stimulus: Aerobic Capacity Test

RPE: 9.5/10

Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.

Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.

Group stretch

pick your fav

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

HomeGrown AthletX - Legends (65+)

Metcon (No Measure)

Warm-up

PVC

2 sets; small plates (Y,T,W) 15 reps/each letter

***

12min AMRAP

12 KB or DB RDL

12/12 KB or DB swings

12/12 KB or DB high pulls

100M Farmers carry - weighted

***

12min AMRAP

12/12 DB hang power cleans

12/12 DB shoulder to overhead

12/12 DB hang power clean 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

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

A: Pendlay Row (Every :90sec
10-8-6-4-2
75%/80%/85%/90%/95+%)

B: Metcon (Checkmark)

4 sets

10 T Rows (Landmine set-up) use small ropes or think bands

*****

4 sets

8/8 KB or DB Gorilla rows

8 Chin-ups

*****

4 sets

15 Banded lat pulls (black or green)

8/8 DBs Alt Hammer curls

*****

4 sets

8/8 DBs Bicep curls

12/12 Seated or GHD preacher curls

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 Sets

10 Banded Passthroughs

15 Banded Pull-Aparts

5/5 Single Arm Kettlebell Strict Press

5/5 Kettlebell Windmill

:15 Hollow Hold

10 Alternating V-Ups

Specific Barbell Prep

10 Bradford Press w/Lockout @ Empty Barbell

5 Strict Press @ light loads w/1sec Pause in Overhead

2 x 3 Strict Press @ moderate load and / or test load

Shoulder Press (Every 3:00 x 3 Sets:
10 Strict Press

Loading: 65-75% of 1RM Strict Press, same load across all three sets.)

Modifications:

Hotel Gym / Travel: Every 3:00 x 3 Sets: 10/10 Single Arm Dumbbell Strict Press at challenging load, same load across all three sets.

Primer (Checkmark)

8 Bar Kip Swings

4 Strict Knees to Chest

6 Toes to Target or Alternating Toes to Target (Building to Bar)

-

4-6 Dumbbell Bench Press @ Warm-Up Loads

4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads

-

4-6 Toes to Bar or modification for the day

4-6 Dumbbell Bench Press @ Working Loads

4-6 American Kettlebell Swings @ Working Loads

Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.

"Pain It Don't Hurt" (Time ↓ Shorter is Better)

For Time

8 Sets:

8 Toes to Bar

8 Dumbbell Bench Press

8 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x (Rx50/35, S 40/25)

Kettlebell: (Rx70/53, S 53/44)
Score = Time

Goals: 12:00-16:00

Time Cap = 18:00

Primary Objective: Stay unbroken across all three movements in every set, treating each 8-rep effort as a quick, deliberate working set rather than a sprint.

Secondary Objective: Keep transitions tight between movements and maintain consistent set times across all 8 rounds, with round eight looking as sharp as round one.

Accessories (Checkmark)

For Quality:

3 Sets:

10/10 Single Arm Dumbbell French Press , Moderate

15 Banded Tricep Extensions

10 Incline Y Raise , Light to Moderate

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 (Row Ideally)

10 Alternating Overhead Tricep / Lat Stretch

10 Alternating Scorpions

:20 Down Dog + Up Dog

10 Alternating Down Dog Toe Touches

:15/:15 Banded Front Rack Stretch

-

2 Sets

8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)

8 Box Jumps (Priming the Legs for Front Squats)

8 Scapular Pull-Ups

8 Ring Rows

Specific Prep

:20 Behind the Neck Elbow Punch Throughs

8 Empty Barbell Front Squats

4 Front Squats @ 40-50%

3 Front Squats @ 50-60%

2 Front Squats @ 60-70%

-

Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.

Front Squat (Every 3:00 x 5 Sets:
5 Front Squats

Loading: 75-80% of 1RM Front Squat, same load across all five sets.)

Modifications:

Level 1: Every 3:00 x 5 Sets: 8-10 Goblet Squats or 5 Front Squats from the rack at moderate load with a focus on full depth and upright torso. Build load across sets as mechanics allow.

Hotel Gym / Travel: Every 3:00 x 5 Sets: 8-10 Dual Dumbbell Front Squats at challenging load, same load across all five sets.

Primer (Checkmark)

1 Round at workout pace:

12/10 Calorie Row

7 Dual Dumbbell Box Step-Ups

3-5 Burpee Pull-Ups

Use this to confirm row pace, dumbbell load, and Burpee Pull-Up bar height before "Bodhi" begins.

"Bodhi" (4 Rounds for reps)

4 x 3:00 AMRAP (12:00 Continuous)

16/13 Cal Row or Ski 12/9

14 Dual Dumbbell Box Step-Ups

Max Burpee Pull-Ups in Remaining Time

Box Height: 20in

Dumbbells: 2 x (Rx50/35, S 40/25)
Score = Max Reps (Burpee Pull-Ups across all 4 windows)

Goals: 8+ Burpee Pull-Ups per set

Primary Objective: Complete the Row and Dual Dumbbell Box Step-Ups by the 2:10 mark each window, leaving a full :50 of max effort on the Burpee Pull-Up bar.

Secondary Objective: Accumulate 8 or more Burpee Pull-Ups in every set, maintaining a consistent rhythm on the burpee and kipping efficiently on every rep at the bar.

Accessories (Checkmark)

For Quality:

3 Sets:

4-6 Weighted Strict Pull-Ups

12 Goblet Cossack Squats

16 Renegade Rows

Choice on Loads