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: Bulgarian Split Squat (Every 2:30min, 4 sets
10/10 DB/KB Single leg Bulgarian split squats - focus on 90 degrees)

B: Push Press (Every 2:30min for 5 sets
1 Power clean + 1 Hang power clean + 3 Push press (Hold last push press rep for :05sec)
Set1: 65%
Set2: 70%
Set3: 75%
Set4: 80%
Set5: 80+%
***Percentage off your lowest lift PC or HPC)

C: Metcon (Checkmark)

3 sets

10 DBs front delt raises

10 DBs rear delt raises

10 Lu raises

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

400m Run

20/15 Calorie Row

10 Tempo Air Squats

5 Inchworm to Hollow

20 Plank Shoulder Taps

10 Scapular Pull-Ups

10 Ring Rows

Use this to confirm carry load and station flow before "Spirit of the Games" begins.

"Spirit of the Games" (AMRAP - Rounds)

24:00 EMOM

Minute 1: 150m Run

Minute 2: 1 Round "Strict Cindy" (5 Pull-Ups, 7 Push-Ups, 10 Air Squats)

Minute 3: 15/12 Calorie Row

Minute 4: 150ft (45m) Farmers Carry

Score = Rounds + Reps Completed

Kettlebell Farmers Carry: 2 x (Rx70/53, S 53/44)
Goals: Complete all 24 rounds with 10-15 seconds to spare each minute

Stimulus: Muscular Stamina and Aerobic Endurance

RPE: 6/10

Secondary Objective: Hold a genuine RPE of 6/10 throughout, resisting the urge to push in early rounds and maintaining the same output in round six that was present in round one.

Accessories   (Checkmark)

For Quality:

5 Sets:

12 Strict Matador Dips

12 Pendlay Row

Use moderate load for the row that allows for good control through the whole range. Light load if possible for the dips.

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 x

15 Banded Good Mornings

10 Cat Cows

8/8 Quadruped Thoracic Rotations

10 Hollow Rocks

10 Alternating V-Ups

5 Down Dog Pike Push-Ups

Use this to confirm loads and handstand push-up scaling before "091022 Games Mash-Up" begins.

"091022 Games Mash-Up" (Time)

For Time, With a Partner

Station 1:

4 Rounds

4 Wall Walks 10-in

8 American Kettlebell Swings

12 Med-Ball Weighted Sit-Ups

Station 2:

7 Rounds

3 Deadlifts

4 Strict Handstand Push-Ups

One athlete starts on Station 1 while the other starts on Station 2. Both athletes work simultaneously, completing their respective stations independently. Once an athlete finishes their station, they move to the opposing station (only if the other athlete has completed their station) and complete it in full. Time stops when both partners have completed both stations.

Time Cap: 30:00

Score = Time

Med-Ball: (Rx 20/14, S 16/12)

Kettlebell: (Rx70/53, S 53/44)

Deadlift: (Rx135/95, S 115/75)
Goals: 14:00-18:00

Stimulus: Posterior Chain and Upper Body Pressing

RPE: 8.5/10

Secondary Objective: Maintain positional integrity on the deadlift across all seven rounds and keep wall walk mechanics tight even as fatigue accumulates from the kettlebell and sit-up volume.

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

-

2x

10 Bend and Bows

10 Bootstrap Squats

5 Inchworm (Double Push-Up)

10 Scapular Pull-Ups

5/5 Single Arm Ring Row

10 Hollow Rocks

"CGE8 2009 Remix" (Time)

For Time

30 Power Cleans

30 Toes-to-Bars

30 Box Jumps

15 Ring Muscle-Ups

90 Double Unders

15 Thrusters

30 Pull-Ups

30 Bar-Facing Burpees

30 Front Rack Lunges

Time Cap: 35:00

Score = Time

Barbell: (Rx135/95, S 115/75)

Box: (Rx24/20, S 20/16″)
Goals: 18:00-23:00

Stimulus: Chipper / Movement Density

RPE: 9.5/10

Secondary Objective: Create a strategy for each movement block and stick to it, especially across the ring muscle-ups and the back half of the chipper where the global volume accumulates.

Accessories (Checkmark)

4 Sets:

2/2 Turkish Get-Ups

5/Each Prone Y-T-W

10/10 Paloff Press with Rotation

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: Deadlift (Every 2min for 9 sets. Percentages from 1RM
8-6-4/8-6-4/8-6-4
Wave 1: 65-70-75%
Wave 2: 70-75-80%
Wave 3: 75-80-85%)

B: Metcon (Checkmark)

Grip strength

4 sets

1min heavy BB hold (225/185#), NO straps

1min heavy DBs / KBs 100' farmers carry

1min dead hang (high bar)

1min REST

***

3 sets

10/10 DB Wrist curls (use bench)

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: band stretch

Interval training: Rotate every 15 reps

Wood chops

Banded face pulls

Lat pulls (together - both arms)

Plate halos

Plate standing rotations

Plate chest press

Plate farmers carry

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!

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 Easy Run or Row

2 x

10 Leg Swings (Forward / Back)

10 Leg Swings (Side to Side)

10/10 Quadruped Fire Hydrants

10 Glute Bridges

10 Air Squats with a Pause at the Bottom

10 Bodyweight Sumo Stance Good Morning

Specific Running and Rowing Prep

:15 Wall Lean March + :15 Wall Lean Sprint

:60 Easy Row, focus on leg drive sequencing and controlled breathing

150m Building to Working Pace

"Run Row Run" (Time)

For Time

3000m Run

2000m Row

1000m Run

Time Cap: 40:00

Score = Time

Adjusted

2000m Run

1500m Row

800m Run
Goals: 30:00-35:00

Stimulus: Aerobic Endurance

RPE: 7.5/10

Secondary Objective: Use the 2000m row to regulate breathing and heart rate without losing time, holding a productive split rather than treating it as passive recovery.

Accessories (Checkmark)

For Quality:

3 Sets:

:20/:20 Side Plank on GHD

10/10 Banded Chop

-then-

3 x :30/:30 Single Kettlebell Farmers Carry Hold

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 - 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 - 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