Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

UAF Fri 24th & Sun the 26th canceled. Good luck Jordan Cabrita!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

HomeGrown AthletX - Functional Fitness (CrossFit)

WARM-UP

General Warm-Up

1:30 Cardio Choice

2 x

5/5 Dumbbell Windmill

5 Inchworm Push-Ups

10 Slow Plank Shoulder Taps (Focus on Weight Shifts)

10 Down Dog Toe Touches

:15 Hollow Hold

Then move into coach specific progressions

Gymnastics Skill Medley (Checkmark)

Spend 10-15 Minutes

Freestanding Handstand

Parallette Handstand Hold

Pirouettes

Handstand Box (Forward,Lateral,Back,Lateral)
Modifications:

Level 1: Kick up to wall and hold, wall-facing handstand hold , or box pike hold; the goal is time invested in inversion and shoulder loading, not the specific skill variation.

"Echo Press" (5 Rounds for reps)

For Reps

5 Sets:

1:30 AMRAP

12/8 Cal Bike or 18/12 Cal Row or Ski

Max DB Bench Press in Remaining Time

Rest 1:30 Between Sets

Score = Total Dumbbell Bench Press Reps

Dumbbells: (Rx50/35, S 40/25)
Goals: 10-15 Dumbbell Bench Press Reps per Set, 50-75 Total Reps

Stimulus: Anaerobic / Horizontal Pressing Stamina

RPE: 8.5/10

Secondary Objective: Maintain consistent pressing volume across all five sets, holding form and range of motion through the later sets as the triceps and shoulders begin to accumulate fatigue.

Accessories   (Checkmark)

For Quality:

3 Sets:

20 Banded Tricep Extensions

20 Banded Bicep Curls

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

UAF Fri 24th & Sun the 26th canceled. Good luck Jordan Cabrita!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

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

A: Metcon (Checkmark)

DELOAD: Unilateral DB

4 sets: 12 reps each movement/each side

Floor press

Barrel press

Standing flys

Diamond push-ups

***

2 Supersets

12/12 DB bicep curls

12/12 DB Tricep ext (behind the neck)

***

2 Supersets

12/12 DB hammer curls

12/12 DB kick backs

***

7:10-7:15, Any core

7:15-7:25, 10min Zone 2 (any machine)

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

UAF Fri 24th & Sun the 26th canceled. Good luck Jordan Cabrita!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up: PVC, Small plates (Y, T, W)

Then….:90 sec warm-up on rowers/ski erg

Interval training:

5 sets Row or Ski for 2min.

B/T each row/ski, perform the following:

Set 1: 15 Plate ground to overhead

Set 2: 100M Plate carry (overhead or side)

Set 3: 15/15 DB high pulls

Set 4: 15/15 DB hammer curls

Set 5: 100M DB high/low carry

***Goal is 2x

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

UAF Fri 24th & Sun the 26th canceled. Good luck Jordan Cabrita!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

HomeGrown AthletX - Functional Fitness (CrossFit)

WARM-UP

General Warm-Up

1:30 Cardio Choice

:20/:20 Active Pigeon Pose

5/5 World's Greatest Stretch

:20/:20 Tall Kneeling Overhead Tricep / Lat Stretch

10 Bootstrap Squats

10 Cossack Squats (1-2 pause on each rep)

Specific Prep

6 Tall Muscle Clean

10 Behind The Neck Elbow Punch Throughs

6 Barbell Good Mornings

6 Back Squats

6 Front Squats

-

w/Empty Barbell

3 Tall Cleans (2-4-6 Drops)

3 Position Squat Clean (High Hang, Hang, Low Hang)

-

Add Loads (Barbell off the Floor / Light Bumper Plates)

-

1-2 x

Pause Squat Clean

Slow Pull Squat Clean

Squat Clean

-

Build to Starting Load over the course of 3-4 Sets / Reps

Clean (Every :40 x 12 Sets
1 Squat Clean)

Start at 60% of 1RM Squat Clean and increase 5-20lb (2.5-10kg) each set, with the goal of finishing at 92-100% of 1RM by set 12. This is a direct pull from the 2012 CrossFit Games Squat Clean Ladder format, with a little change in moving to a :40 window rather than the 30 second window, due to the changing of weights. The :40 interval is short, so athletes need to be strategic about load jumps from the very first set. Smaller jumps early preserve more options in the back half; athletes who go too aggressive in the first six sets will run out of room, or gas, before they reach a true daily max.

Modifications:

Level 1: Every :40 x 12 Sets, 1 Hang Power Clean + Front Squat at a consistent, moderate load between 60-75% of 1RM; prioritize position over load climbing

Hotel Gym / Travel: Every :40 x 12 Sets, 2 Dual Dumbbell Squat Cleans at Heavy Load

Front Squat (Weightlifting Variable Reps & Sets)

The math on this one averages out to about a 6x5 Front Squat at near your 5x5 Test numbers and is a volume loading progression that will be getting us ready going into our test week here in two weeks. If you dont know your 5x5 this would be 77-80% of you 1RM

Modifications:

Level 1: Every 2:00 x 6 Sets, Front Squat at a consistent load across all sets at 7/10 RPE; use the 7-5-3 wave but keep load the same

Hotel Gym / Travel: Every 2:00 x 6 Sets, Dumbbell Front Squats or Goblet Squats; Work in the range of 5-7 Reps / Set depending on available loads.

Accessories (AMRAP - Reps)

Tabata

Ab Mat Sit ups

*Only score lowest set

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

UAF Fri 24th & Sun the 26th canceled. Good luck Jordan Cabrita!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

HomeGrown AthletX - Functional Fitness (CrossFit)

WARM-UP

General Warm-Up

2:00 Cardio Choice

10 Bootstrap Squats

10 Alternating Scorpions

:20/:20 Samson Stretch

20 Bear Plank Shoulder Taps

:20 Extended Plank Reverse Bridge

Barbell Primer

5 Strict Press (Empty Barbell)

5 Strict Press (Light)

4 Strict Press (Moderate)

3 Strict Press (Starting Loads)

Shoulder Press (Weightlifting Variable Reps & Sets)

--

This is a strict overhead pressing loading progression. The first set starts at the 3x10 test max, so it should feel challenging, but definitely doable. Athletes build meaningfully across all four sets, and the final set should represent a true heavy 4 for the day.

"Hat Trick" (3 Rounds for time ↓ shorter is better)

For Time

Every 5:00 x 3 Sets

3 Shuttle Runs

20 Wall Balls

8 Alternating Dumbbell Snatches

3 Shuttle Runs

Score = Sum Total Time (time accumulated across all 3 working sets)

Shuttle Run: 25/25ft

Wall Ball: (Rx 20/14, S 16/12), 10/9ft target

Dumbbell: (Rx70/50, S 60/40)
Goals: Approximately 2:00 per set, completing each round well inside the 5:00 window

Stimulus: Sprint Intervals / High Intensity Triplet

RPE: 9/10

Secondary Objective: Hold the wall balls and dumbbell snatches unbroken across all three sets, using the built-in rest between sets to fully recover before the next sprint begins.

Accessories (Checkmark)

For Quality:

3vSets:

10 Ring Face Pulls

10-15 Seated Barbell Calf Raises

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up

2 x

1:00 Row / 1:00 Ski

10 Dead-Bugs

10/10 Single Leg Foot Elevated Glute Bridges

10 Deep Lunge Mountain Climbers

10 Alt Box Step-Ups

5 Box Jumps

Specific Warm-Up

6 GHD Sit-Ups (Increasing Range of Motion) or Alternative (Medball Weighted Sit-Ups / V-Ups / Tuck-Ups / Abmat Sit-Ups)

4 Burpees + 2 Box Jumps

100ft (30m) Farmers Carry @ Warm-Up Weight

-

6 GHD Sit-Ups or Alternative

4 Burpee Box Jumps

100ft (30m) Farmers Carry @ Working Weight

"Everything Everywhere All at Once" (AMRAP - Rounds)

30:00 EMOM

Minute 1: 15/12 Calorie Row

Minute 2: 15 GHD Sit-Ups

Minute 3: 15/12 Calorie Ski Erg

Minute 4: 10 Burpee Box Jumps

Minute 5: 100ft (30m) Kettlebell Farmers Carry

Score = Rounds + Reps Completed

Box: (Rx24/20, S 20/16″)

Kettlebell Farmers Carry: 2 x (Rx70/53, S 53/44)
Goals: Complete all 30 rounds within each minute

Stimulus: Muscular Endurance

RPE: 9/10

Calorie Row: Reduce to 12/9 calories / 150m Run substitution / Reduce damper and target strokes per minute

GHD Sit-Ups: Reduce reps / AbMat Sit-Ups / V-Ups / Tuck-Ups / Med-ball Weighted Sit-Ups

Calorie Ski Erg: Reduce to 12/9 calories / 150m Run or 6 Shuttle Runs / Bike substitution or equivalent calories.

Burpee Box Jumps: Reduce reps / Burpees to Target / Box Step-Up and Over / Reduce box height to 20/16in

Kettlebell Farmers Carry: Reduce loads / Single Kettlebell Suitcase Carry

Accessories   (Checkmark)

For Quality:

3 Sets:

:45 Sandbag Hold

10/10 Tall Plank Arm + Leg Lift Holds

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up:

General Warm-Up

1 x

10 Bend and Bows

10 Alternating Arm Swings

10 Back Slaps

5 Inchworm-Ups

10 Down Dog Toe Touches

5 Down Dog Pike Push-Ups

8 Scapular Pull-Ups

8 Bar Kip Swings

6/6 Single Arm Ring Rows

Specific Warm-Up

2 x

3 Kick Up to Wall + Eccentric or Box Pike Handstand Push-Ups

6 Deadlifts, Building to Working Weights

6-8 Elevator Kipping / Butterfly Pull-Ups , Building to chin over bar

:30 Jump Rope Practice

Primer

1 x Each Partner:

2 Handstand Push-Ups

4 Deadlifts

6 Pull-Ups

12 Double Unders

Use this to confirm loads, gymnastics standards, and the relay tag process before "Partner Bradshaw" begins.

"Partner Bradshaw" (Time)

For Time

20 Rounds with a Partner (Relay Style):

3 Handstand Push-Ups

6 Deadlifts

12 Pull-Ups

24 Double Unders

Time Cap: 40:00

Score = Time

Relay Setup: One partner completes a full round on the floor while the other waits off to the side. After completing all four movements, partner 1 runs back and tags partner 2, who then moves to the floor to complete their round. A physical tag must occur before each new round begins. Partners alternate for all 20 rounds. (10/Each)

Barbell: (Rx 225/155, S 165/125)
Goals: 32:00-36:00

Stimulus: 1:1 Work-to-Rest Partner Relay

RPE: 8.5/10

Handstand Push-Ups: Box Pike Handstand Push-Ups / Dumbbell Push Press 35/25lb (15/12kg) / add riser

Deadlifts: Reduce load to 185/125lb (84/57kg) or 135/95lb (61/43kg) / Romanian Deadlift / Trap Bar Deadlift

Pull-Ups: Banded Pull-Ups / Jumping Pull-Ups / Ring Rows / Reduce reps to 8

Double Unders: Single Unders x 36 / Reduce to 18 Double Unders

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up: 

General Warm-Up

2:00 Cardio Choice

Then build to working load across 2-3 additional sets.

Front Squat (Every 1:30 x 10 Sets
3 Front Squats)

Working at 100% of the Week 1 5x5 Front Squat test load. This is 30 total reps at that same challenging weight in the same 15:00 time domain as the original test, but with 3 reps per set rather than 5. The reduced rep count allows just enough recovery to maintain quality positions and speed out of the hole across all 10 sets. This is not a grinding day; every set should feel deliberate and fast.

Modifications:

Level 1: Every 1:30 x 10 Sets, 3 Front Squats at a consistent, challenging load around 70-75% of 1RM; prioritize depth and position over load.

Hotel Gym / Travel: Every 1:30 x 10 Sets, 5 Dual Dumbbell Front Squats

Primer  

2 Sets:

10m Dual Kettlebell Front Rack Walking Lunges

8/6 Push-Ups

10 Air Squats

Use this to confirm kettlebell load, lunge mechanics, and movement rhythm before "Warrior" begins.

"Warrior" (Time)

For Time

6 Rounds:

10m Dual KB/DB Front Rack Walking Lunges

15/10 Push-Ups

20 Air Squats

Time Cap: 15:00

Score = Time

KB: 2 x (Rx53/35, S 44/26)

DB:2 x (Rx50/35, S 40/25)
Goals: 11:00-15:00

Stimulus: Muscular Endurance / Leg Stamina

RPE: 7.5/10

Modifications / Adjustments

Dual Kettlebell Front Rack Walking Lunges: Reduce load before reducing distance / Single Kettlebell Front Rack or Goblet Lunge / Bodyweight Walking Lunges

Push-Ups: Reduce reps / Elevated Push-Ups or Banded Assisted Push-Ups

Air Squats: Reduce reps / Box Squat / Assisted Squat to target depth

Accessories (Checkmark)

For Quality:

3 Sets:

10 Dumbbell Chest Flys

10 Dumbbell Hex Press

:20/:20 Side Star Plank

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up: 

Warm-Up

Specific Prep

2 x

:15 Dead-Hang + :15 Active Hang

8 Bar Kip Swings

6 Strict Knee Raises

:15 Tuck L-Hang

6 Tall Muscle Clean + Press

Gymnastics Skill: Bar Muscle-Up (Checkmark)

10:00 EMOM

3 Bar Muscle-Ups
The goal of this EMOM is quality mechanics and consistent transitions, not survival. Athletes should have enough rest each minute to reset mentally and physically before the next set. Athletes who are muscling through the turnover rather than using their kip will accumulate fatigue quickly and carry that into "Memento." Keep the volume honest or adjust to alternatives

Modifications:

Level 2: 10:00 EMOM, 3-5 Jumping Bar Muscle-Ups or Low Bar Muscle-Up Transitions; or 6-8 Chest to Bar or Chin Over Bar Pull-Ups

Level 1: 10:00 EMOM

5-7 Banded Pull-Ups or 3-5 Jumping Pull-Ups with Eccentric

Hotel Gym / Travel: 10:00 EMOM, 5 Pull-Ups + 10 Push-Ups

Workout Prep / Primer   (No Measure)

3 Hang Power Cleans

3 Push Press

3 Low Hang Power Cleans

3 Push Jerks

-

Add Loads

-

2-3 x Building to Working Weights:

3 Power Clean and Push Jerks

5 Toes to Bar or Working Modification

30 Double Unders or 50 Single Unders

Use this to confirm barbell load, double under rhythm, and toes to bar mechanics before "Memento" begins.

"Memento" (AMRAP - Rounds & Reps)

7:00 AMRAP

11 Toes to Bar

5* Power Clean and Push Jerks

55 Double Unders (A:82 singles)

*Increase Power Clean and Push Jerk reps by 2 each round. Rep scheme across rounds: 5, 7, 9, 11, 13, and so on.

Score = Rounds + Reps

Barbell: (Rx 115/75, S 95/65)
Goals: 4+ Rounds

Stimulus: Upper Body Interference / Density

RPE: 8.5/10

Modifications / Adjustments

Toes to Bar: Reduce reps / Hanging Knee Raises / V-Ups / Alt Toes to Bar

Power Clean and Push Jerk: Reduce load before modifying rep increases / Hang Power Clean and Push Press / Dumbbell Power Clean and Push Jerk

Double Unders: 1.5:1 Single Unders / Penguin Jumps / Reduce reps to 35-40 if rhythm consistently breaks

Accessories (Checkmark)

For Quality:

3 Sets:

15 Tall Kneeling Straight Arm Banded Lat Pull Down

10 Dual Dumbbell Zottman Curl

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up: 

General Warm-Up

200m Run

Specific Prep

Running Mechanics (Skill Work)

10/10m A-Skips + B-Skips

10 Wall Lean March

2 x :10 Wall Lean Sprint / :10 Rest

10/10m Running Heel Pulls (Right/Left)

Primer

1x

200m Run

8 Burpees to Plate

8/6 Calorie Bike

Use this to confirm run pacing, burpee standard, and bike output before "Drive" begins.

"Drive" (6 Rounds for calories)

For Calories

6 Sets:

3:30 AMRAP

400m Run

Burpees to Plate (15-14-13-12-11-10)

Max Cals Bike Row or Ski in Remaining Time

Rest 2:00 Between Sets

Score = Sum Total Calories

Plate: 45lb Bumper Plate
Goals: Average 15/11+ Cal per Set, 90/66+ Total Cals of Bike. 21/15+ Cals Row or Ski per set 126/90+ total cal

Stimulus: Supra-Threshold Intervals / Running Capacity

RPE: 8.5/10

Six sets with a descending burpee scheme means this workout gets more manageable as it goes, but only if you protect the early rounds. Set a run pace in round one that you can repeat six times, not a pace you hope to survive. Sub 2:00 for the 400m is the target, which means arriving at the burpees with roughly 90 seconds left on the clock. Move through the burpees with rhythm and consistency, not panic. Standard is both feet off the floor at the top and a clean jump over the plate every rep. The goal is to reach the bike with 30 or more seconds remaining; if you are rolling into the bike with only 10-15 seconds left, the run or burpees cost you too much. On the bike, give everything you have. The 2:00 rest is enough to breathe, reset, and get back to your start. By sets five and six, the burpee count is down to 11 and 10, and that is your opportunity to push the run a touch harder and maximize your bike window. Finish strong.

Accessories (Checkmark)

For Quality:

3 Sets:

:15-:20 Calf Raise Iso Push with Single Leg Lift (Each Leg)

15/15 Terminal Banded Knee Extensions

10 Bird Dog from Crawling