Archives for July 2026
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Bulgarian Split Squat (Every 2min, 4 sets
8/8 DB/KB Single leg Bulgarian split squats - focus on 90 degrees)
B: Push Press (Every 2:30min for 5 sets
2 Hang power clean + 3 Push press (Hold last rep for :05sec)
Set1: 60%
Set2: 65%
Set3: 70%
Set4: 75%
Set5: 75+%)
C: Metcon (Checkmark)
3 sets
10 Lu raises
10 DBs front delt raises
10 DBs rear delt raises
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
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
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (No Measure)
General Warm-Up
400 m machine
Vision activity w/ guide
Movement Prep: (No Measure)
• 5–8 eyes-closed box step-ups (encourage athletes to use their hands to find the box for reference)
• 3/3 single-leg squats with medball (can be done to a box for scaling)
• 10 seated medball slams (keep feet off the ground if possible)
• 3/3 one-arm burpees
• 10 PVC bat spins + 20 line hops (over + back = 1 rep)
HGX ADAPTIVEWOD (Time)
15:00 AMRAP
10 Eyes Closed Box Step ups (vision)
5 Medball Slamballs (seated)
10 Single-Leg Medball Squats (lower)
5 One armed burpees (upper)
10 PVC bat spins + 20 Line hops (over+back =1 rep) (neuro)
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
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
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (No Measure)
General Warm-Up
2:00 Cardio Choice
:30/:30 Couch Stretch
2 x
8 Scapular Pull-Ups
8 Kip Swings
8 Ring Rows
10 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings
5 Barbell Back Squats
-
2 x
5 Front Squats (empty bar, 3-sec descent)
5 Kipping Pull-Ups or Jumping Pull-Ups
Specific Barbell Prep
5 Front Squats at empty barbell
5 Front Squats at 40-50%
3 Front Squats at 55-65%
Then load to working weight for the EMOM
Front Squat (Weightlifting Variable Reps & Sets)
The goal is fast, clean reps with elbows high, heels grounded, and a full lockout at the top. Thirty quality reps is the objective, not a max effort climb.
Modifications:
Level 1: 10:00 EMOM, 3 Goblet Squats or Dumbbell Front Squats at a moderate, controlled load; focus on depth, upright torso, and a braced midline across all ten sets.
Hotel Gym / Travel: 10:00 EMOM, 3-5 Dual Dumbbell Front Squats at a challenging load, building from a comfortable starting point to the heaviest manageable weight by the final sets.
Primer (No Measure)
2 Sets at Working Loads:
5 Front Squats (smooth cycling, elbows high)
5 Pull-Ups (practice your planned break strategy)
Use this to confirm barbell load and pull-up set strategy before "Wax On, Wax Off" begins.
"Wax On, Wax Off" (Time)
For Time:
20-15-10-15-10-5
Front Squats
Pull-Ups
Time Cap: 14:00
Score = Time
Barbell: (Rx 95/65, S 75/55)
Accessories (No Measure)
For Quality:
3 Rounds:
:30/:30 Doorway Pec Stretch
8/8 Banded Shoulder External Rotations
:30 Dead Hang from Pull-Up Bar (relaxed grip, decompress)
:30/:30 Couch Stretch
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
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
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
5 min AMRAP
10 synchro air squats
10 wb chest passes
5 synchro burpees
100 m jog
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
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
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (No Measure)
General Warm-Up
2:00 Cardio Choice
-
2 x
10 Bodyweight Sumo Stance Good Mornings
8/8 Dual Dumbbell Staggered Stance Romanian Deadlift
6 Dual Dumbbell Upright Row
6 Dual Dumbbell Hang Muscle Clean
Specific Barbell Prep
6 Tall Muscle Clean
10 Behind the Back Elbow Punch Throughs
4 Tall Power Clean (2-4in Drop)
-
2 x Empty Barbell
Hang Power Clean + Low Hang Power Clean + Mid-Shin Power Clean (Floor)
- Add Loads -
2-3 Sets, Building to Starting Weight
Slow Pull Power Clean + Power Clean
Power Clean (Weightlifting Variable Reps & Sets)
Athletes should be adding load deliberately, not chasing a number at the expense of position. The catch must be locked in and athletic at every percentage. If the pull starts breaking down, hold the load or take a smaller jump rather than grinding through poor mechanics.
Other Adjustments:
10:00 EMOM
3 Power Cleans @ 70%
For athletes not looking to max out today; consistent, clean reps at a fixed moderate percentage across all ten minutes.
Modifications:
Level 1: 10:00 EMOM, 3 Hang Power Cleans at 6-8 RPE. Moderate, consistent loading across all ten minutes with a focus on mechanics and a strong catch position.
Hotel Gym / Travel: 10:00 EMOM, 5 Dual Dumbbell Hang Power Cleans, building to a challenging but controlled load that maintains vertical pull and a solid receiving position.
Sumo Deadlift (Weightlifting Variable Reps & Sets)
The high box jump is programmed as a superset to drive neural activation and recruitment.
Modifications:
Level 1: 5 Sumo Deadlifts across at 7/10 RPE, then 5 Box Jumps or Squat Jumps. Trap Bar Deadlifts or Traditional Deadlifts can be substituted anytime the sumo stance position is creating a mechanical issue.
Hotel Gym / Travel: 5 Dumbbell Romanian Deadlifts at a heavy but controlled load, paired with 3 broad jumps or standing vertical jumps for the explosive component.
PRVN Reset (No Measure)
For Completion:
12:00 AMRAP
6/6 Slow Low Plank Knee to Elbow
:30/:30 Couch Stretch
6/6 Kneeling Wall Rotations
:30 Down Dog Pose (Reach Head to Toes)
Optional Accessories (Checkmark)
For Quality:
4 Sets:
8-10 Glute Ham Raises
:30 Weighted Sorenson Hold
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
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
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Pendlay Row (Time cap: 12min
5x8 at 85% of 1RM
***B/T sets 6 Dual DB Gorilla rows***
50+/35+#)
B: Yates rows (Time cap: 12min
5 x 8 at 85% of 1RM
***B/T sets 5 Chin-ups (weighted)***)
C: Metcon (Checkmark)
3 sets
10 BB Reverse curls (weighted)
5/5/5/5 DBs Reverse/Hammer/ISO (tempo 3.1.x.1)/Bicep curls
15/15 DB Preacher curls
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
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
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
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
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
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (No Measure)
General Warm-Up
2 x
200/150m Row
20 Bear Plank Shoulder Taps
:20 Extended Plank Reverse Bridge
10 V-Ups
5 Inchworm + Double Push-Up
:15 Dead-Hang + :15 Active Hang
Specific Prep
Work into Progressions and Practice
2 x 1 Wall Walk + 10 Wall Facing Handstand Shoulder Taps
2 x Lateral Handstand Walks (5/5ft, 1.5/1.5m)
2 x 5-10ft Partner Handstand Walks (Each Partner)
3-5 Handstand Walks to Wall , Starting @ 15in off the wall and moving further and further away
Gymnastics Skill: Handstand Walk (6 Rounds for distance)
Every 1:30 x 6 Sets
25-50ft (7.5-15m) Handstand Walk
Handstand Walks
Handstand Walks to Wall
Lateral Handstand Walks
Modifications:
Level 1: Wall walks to a 2-3 second hold at the top, building to 3-5 reps per set, or box piked handstand shoulder taps.
Hotel Gym / Travel: Wall walks to a controlled hold, targeting 3-5 reps per set with a 2-3 second pause at the top of each rep; focus on midline tension and shoulder alignment as the primary skill outcome. Or Handstand Shoulder Taps
Primer (No Measure)
1 x
8 Bar Kip Swings
4 Strict Knee Raises
6 Elevator Toes-to-Bar Kip Swings, Building to Working Height (or work alternative with kipping knees to chest / alternating toes-to-bar)
-
1 x
200/150m Row
8 Push-Ups or Elevated Push-Ups
4 Toes-to-Bar or Working Modification
Use this to confirm row pace, push-up standard, and toes-to-bar modification before "Pump, Pump, Pump It Up" begins.
"Pump, Pump, Pump It Up" (5 Rounds for time ↓ shorter is better)
For Time:
Every 3:00 x 5 Sets
15/12 Cals Row or Ski or 11/8 Cals Bike
20/15 Push-Ups
10 Toes-to-Bar
Score = Sum Total Time
Goals: Sub 2:30 per set
Stimulus: Grip / Upper Interference
RPE: 8/10
Primary Objective: Complete the row in under 1:10 each set, setting up enough time to move through the push-ups and toes-to-bar without rushing.
Secondary Objective: Maintain big sets, close to unbroken, on both the push-ups and toes-to-bar across all five rounds, protecting the grip and the mechanics even as fatigue accumulates.
Accessories (No Measure)
For Quality:
3 Rounds
8/8 Kneeling Banded Glute Kickbacks
8 Prone Prisoner Shoulder Rotations
:30 Standing Forward Fold
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
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
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
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)