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

400m Run

-

2 x (Empty Barbell)

6 Tall Muscle Cleans

6 Bradford Press w/Lockout

8/8 Staggered Stance Barbell Good Morning

6 Back Squats

6 Sumo Deadlifts to Mid-Shin

Specific Prep

6 Sumo Deadlifts (Light w/Pauses)

4 Sumo Deadlifts @ 50-55%

4 Sumo Deadlifts @ 55-60%

Then 2-3 x 2 Reps building to working loads

Sumo Deadlift (Every 1:30 x 6 Sets
4 Reps @ 80-85% of 5x5 Sumo Deadlift)

This is the final touch on our sumo deadlift progression. The loading at 80-85% should feel strong and deliberate, not heavy or grinding. We are here to reinforce mechanics, stay connected to the movement, and build confidence heading into testing, not to accumulate fatigue.

Modifications:

Level 1: Every 1:30 x 6 Sets, 4 Reps Sumo Deadlift at a moderate, technically consistent load around 65-70%; focus on stance, hinge mechanics, and a clean pull every rep

Hotel Gym / Travel: Every 1:30 x 6 Sets, 6-8 Dual Dumbbell Romanian Deadlifts (sumo stance if possible)

"Storm Warning" (Time)

For Time

3 Rounds

400m Run

15 Hang Power Cleans

10 Front Squats

5 Thrusters

Time Cap: 15:00

Score = Time

Barbell: (Rx 115/75, S 95/65)
Goals: 9:00-12:00

Stimulus: Leg Stamina / Barbell Cycling

RPE: 8/10

Secondary Objective: Near-unbroken movements on the barbell complex.

Accessories (Checkmark)

For Quality

4 Sets:

8-10 Glute Ham Raises

:30 Sorenson Hold

:45 Sandbag Bear Hug March

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.

2027 CrossFit Open Feb 18, Feb 25, March 4

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

3 min machine

Updog/down dog

bird dog

scorpion

Inchworm w/ push up

PVC stuff

Power Snatch (every 2 min x 6
3 reps at 70%
2 reps at 75%
1 rep at 80%
3 reps at 75%
2 reps at 80%
1 reps at 85%)

Friday workout! (Checkmark)

3 min AMRAP (18 min)

12 cals row or ski or 9 cals bike

10 hang power snatches

max bar facing burpees (Dallas knee burpees)

Rest 2 min

4x or until you reach 35 (Dallas 50) burpees

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

-

10 Alternating Scorpion Stretch

10 Alternating Iron Cross Stretch

10/10 Single Leg Glute Bridges

:20 Extended Plank Reverse Bridge

10 Down Dog Alternating Toe Touches

Specific Warm-Up

2 x

12 Alternating Box Step-Ups

10 Scapular Pull-Ups

8 Bar Kip Swings

6 Strict Knees to Chest

4/4 Single Arm Ring Rows (Pause at Chest for 1-2 sec)

-

Then get into Rope Climb Technique Work

"Cloud Cover" (5 Rounds for time ↓ shorter is better)

Every 3:00 x 5 Sets

3 Rope Climbs

12 Box Jump Overs

15 Toes to Bar

Time Cap: 2:30 per set

Score = Slowest Set Time

Box: (Rx24/20, S 20/16″)

Rope Climb: 15ft
Goals: 2:00 or faster every set

Stimulus: Bodyweight Conditioning

RPE: 7.5/10

Secondary Objective: Rope Climbs completed in under 1:00 per set and Toes to Bar held in big, unbroken sets throughout.

Accessory (Checkmark)

For Quality:

3 Sets:

10/10 Batwing Rows

16 Alternating Dumbbell Bicep Curls

1:00 Weighted Forearm 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.

2027 CrossFit Open Feb 18, Feb 25, March 4

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up: band stretch

Interval training: Rotate every 12 reps

Wood chops

Banded face pulls

Banded tricep ext (together - both arms)

Plate halos

Plate ground to overhead

Plate standing rotations

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

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

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

2027 CrossFit Open Feb 18, Feb 25, March 4

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

A: Bench Press (Take 15min to build to a new 1RM
Then 5x8 at 70%
*****
4 sets
10 Close grip bench press at 50-55%
10 DBs Barrel press
10 DB Pullovers
10 DBs Standing flys)

B: Metcon (Checkmark)

3 sets

10 DBs Skull crushers

10 DB Tricep ext (behind the head)

15 Close grip bench push-ups

12 Banded tricep ext

*****

Remaining time: CORE

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

-

2 x

20 Lateral Line Hops

10 Bend and Bow

5/5 Pendulum Lunges

10 Air Squats

Specific Prep

8 Alternating Back Rack Reverse Lunges (5/side)

6 Alternating Back Rack Reverse Lunges (4/side)

4 Alternating Back Rack Reverse Lunges (5/side)

-

Put working weight on the barbell

Back Rack Lunge (Every 2:30 x 4 Sets
10 Alternating Back Rack Reverse Lunges (5/side)

Score = Average Load)

Start around 40% of 1RM Back Squat and build gradually across all four sets, finishing at an 8/10 RPE. The loading should feel challenging and controlled throughout, never a grind. This block is part of our leg strength progression, giving athletes a variation week away from traditional squatting before circling back to a back squat test next Monday. Each rep demands a tall torso, a controlled step back, and a confident drive through the front heel to stand, and those standards should not erode as the load climbs. Keep the tempo deliberate and the midline locked from the first set to the last.

Modifications:

Level 1: Every 2:30 x 4 Sets, As prescribed.

Hotel Gym / Travel: Every 2:30 x 4 Sets, 10 Alternating Dumbbell Goblet Reverse Lunges (5/side), building to a moderate-heavy load

"Rolling Thunder" (AMRAP - Rounds & Reps)

10:00 AMRAP

50 Double Unders (A: 75 singles)

25 Wall Balls

100ft Farmers Carry

Score = Rounds + Reps

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

Kettlebells: 2 x (Rx70/53, S 53/44)

DB: 2 x (Rx70/50, S 60/40)
Goals: 4+ Rounds

Stimulus: Leg + Grip Stamina

RPE: 8.5/10

Secondary Objective: Complete each full round in under 2:30, keeping transitions tight and the farmers carry unbroken for the full 100ft (30m).

Accessories (Checkmark)

For Quality:

5 Sets:

:20 Paloff Hold from Lunge /Side

5/5 Kneeling Wall Rotations

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.

2027 CrossFit Open Feb 18, Feb 25, March 4

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

A: Deadlift (Every 2min for 9 sets. Percentages from 1RM
7-5-3/7-5-3/7-5-3
Wave 1: 68-73-78%
Wave 2: 73-78-83%
Wave 3: 78-83-88%)

B: Metcon (Checkmark)

5 sets: 8 reps of seated military press at 60% of 1RM strict press

*****

3 sets

12 DBs rear delts

12 DBs front delts

12 DBs side delts

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.

2027 CrossFit Open Feb 18, Feb 25, March 4

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up: 12 reps

3 sets Small plates (Y, T, W)

*****

Interval training

80 Bench sit / stand (with weight)

100M Farmers carry (weight)

80 DBs Burpee to overhead

100M Farmers carry (weight)

80 Knee raises

100M Farmers carry

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

1:30 Cardio Choice

-

10 Alternating Arm Swings

10 Back Slaps

10 Bootstrap Squats

5 Inchworm Push-Ups

20 Plank Shoulder Taps

10 Hollow Rocks

10 Alt V-Ups

Barbell Prep / Primer

10 Empty Barbell Bench Press

5 Bench Press @ 40-50%

5 Bench Press @ 50-60%

3 Bench Press @ 60-65%

3 Bench Press @ 65-70%

Bench Press (Every 2:30 x 4 Sets
5 Reps @ 75% of 1RM Bench Press
)

Between each set: 5/5 Half Kneeling KB/DB Rotational Chop and Lift

Modifications:

Level 1: Every 2:30 x 4 Sets, 5 Reps Bench Press at a moderate consistent load around 6-7/10 RPE; superset with 5/5 Half Kneeling DB or KB Rotational Chop and Lift at a light load

Hotel Gym / Travel: Every 2:30 x 4 Sets, 5/5 Single Arm Dumbbell Floor Press, building to a moderate-heavy load; superset with 5/5 Half Kneeling DB Rotational Chop and Lift

"Still Water" (AMRAP - Rounds)

15:00 EMOM

Minute 1: 14/11 Cal Row 11/9

Minute 2: 16 GHD Sit-Ups (A: AbMat Sit-Ups)

Minute 3: 3 Wall Walks

Minute 4: 16 Renegade Rows

Minute 5: Rest

Score = Successful Rounds Completed

Wall Walk: 10-in from wall

Dumbbells: 2 x (Rx50/35, S 40/25)
Goals: Complete all working minutes across all 3 rounds (15:00 EMOM)

Stimulus: Midline / Upper Body Density

RPE: 7/10

Secondary Objective: Keep the workout under control, prioritizing quality movement and consistent output across all 15 minutes rather than racing any single minute.

Accessories (Checkmark)

For Quality:

:15/:15 Ring Side Plank

10/10 Side Plank Banded Row

-then-

3 x 12 Weighted Russian Twists, Light to Moderate

-Rest 1:00-

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.

2027 CrossFit Open Feb 18, Feb 25, March 4

HomeGrown AthletX - Functional Fitness (CrossFit)

WARM-UP

General Warm-Up

2:00 Cardio Choice

-

10 PVC Pass-Throughs

10/10 PVC Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

:20 Extended Plank Reverse Bridge

Specific Prep

15/11 Calorie

2 x Empty Barbell

3 Hang High Pull

3 Hang Muscle Snatch

3 Overhead Squat

3 Snatch Balance

-

2-3 x With Light Loads

Snatch Lift Off

Slow Pull Power Snatch

Overhead Squat

Squat Snatch

-

Then build to 75% (Starting Loads)

Snatch (Every 2:00 x 6 Sets

Set 1: 3 Reps @ 70-75%
Set 2: 2 Reps @ 75-80%
Set 3: 1 Rep @ 80-85%
Set 4: 3 Reps @ 75-80%
Set 5: 2 Reps @ 80-85%
Set 6: 1 Rep @ 85-90%
)

We are working off an estimated or most recent 1RM Snatch for the day. These are wave loads designed to allow clean, consistent reps that build confidence and mechanical quality heading into a 1RM test in two weeks. Each set should feel snappy: a strong pull, an aggressive turnover, and a quality catch with a confident punch into the receiving position.

Modifications:

Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 1 Overhead Squat, Building Technical Precision and Quality

Hotel Gym / Travel: Every 2:00 x 6 Sets, 3/3 Dumbbell Squat Snatch, For Load

"Headwinds" (Time)

3:00 AMRAP

12/9 Cal Bike or Cal 16/13 Row or Ski

10 Power Snatches

Max Bar Facing Burpees

1:00 Rest b/t sets

Repeat Until 50 Bar Facing Burpees or 15:00 Time Cap

Time Cap: 15:00 (4 Rounds)

Score = Time to Complete 50 Bar Facing Burpees. If not completed 1 Rep = 1 Second added to 15:00 Time Clock.

Barbell: (Rx 95/65, S 75/55)
Goals: Complete in 3-4 Rounds (11:00-15:00)

Stimulus: Quad Burn / Leg Stamina / Barbell Cycling

RPE: 9/10

Secondary Objective: Finish the cals and Power Snatches by the 1:30 mark each round, leaving at least half of the interval to accumulate Bar Facing Burpees.

Accessories (Checkmark)

For Quality

3 Sets:

8/8 Dumbbell Suitcase Deficit Split Squat

8/8 Rear Foot Elevated RDL Moderate

3 Sets:

:20/:20 Single Leg Wall Sit @ Parallel