Archives for August 2026
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 (Ideally Ski or Row)
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2 x
10 Down Dog to Up Dog
5 Down Dog Pike Handstand Push-Ups
10 Down Dog Alternating Toe Touches
10 Hollow Rocks
:20 Extended Plank Reverse Bridge
Specific Prep
w/Empty Barbell
5 Strict Press
5 Push Press
3 Press in Split w/3 sec Pause in Finish
3 Jerk Balance
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Add Loads
3 Press in Split w/3 sec Pause in Finish
3 Jerk Balance
3 Split Jerks (1 sec Pause in Catch)
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Add Loads
2 Jerk Balance
2 Split Jerks (1 sec Pause in Catch)
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Get to working loads on the barbell
Split Jerk (Every 2:00 x 5 Sets
3 Split Jerks @ 70-75% of 1RM Split Jerk
Each rep includes a mandatory 1-second pause in the catch before recovering.)
The focus today is on technical capacity, not chasing loads. The 1-second pause in the catch is the standard for every rep across all five sets, reinforcing overhead stability, a braced core position, and an honest knee bend in the back leg before athletes stand. At 70-75%, this should feel controlled and deliberate, never heavy enough to compromise the pause or rush the recovery. Use the full 2:00 window to reset between sets, reinforce mechanics, and ensure every athlete is locking into the catch position before standing.
Modifications:
Level 1: Every 2:00 x 5 Sets, 3 Press in Split with a 3-second pause in the finish position, building to a moderate, technically sound load; prioritize position over loading
Hotel Gym / Travel: Every 2:00 x 5 Sets, 3 Single Arm Dumbbell Push Press in Split Stance per side with a 1-second pause at lockout, building to a moderate load
"First Drops" (AMRAP - Rounds & Reps)
15:00 AMRAP
5 Shuttle Runs (25/25ft, 7.5/7.5m)
5 Strict Handstand Push-Ups
15 AbMat Sit-Ups
25/25ft Single Arm KB/DB Overhead Carry
Score = Rounds + Reps
Kettlebell: 1 x (Rx53/35, S 44/26)
DB:1 x (Rx50/35, S 40/25)
Goals: 5-7 Rounds
Stimulus: Midline / Upper Body Density
RPE: 7/10
Primary Objective: Keep this at a 7/10 RPE or lower throughout, maintaining movement quality across all 15 minutes.
Secondary Objective: Consistent pacing across every round, with the handstand push-ups never dictating a slower round than the first.
Accessories (Checkmark)
For Quality:
5 Sets:
:20 Paloff Hold from Lunge Hold/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.
HomeGrown AthletX - Functional Fitness (CrossFit)
WARM-UP
General Warm-Up
2 x
1:00 Cardio Choice
5/5 Worlds Greatest Stretch
20 Plank Shoulder Taps
:20 Glute Bridge March
5/5 Single Arm Dumbbell Upright Row
5/5 Single Arm Dumbbell Strict Press
5/5 Dumbbell Windmills
Warm-Up Game
Rowing Golf
1000m Row with a Partner
Athlete 1 Rows from 0-100m, they will stop rowing between 70-90m from the 100m mark and let it roll. For every meter over or under the 100m mark, each partner must perform that number of burpees before partners switch and Athlete 2 now picks up wherever Athlete 1 left the meters and rows to 200m with the same style of flow, with Athlete 2 stopping rowing between 170-190m to let the meters roll towards 200m. Again, for every meter over or under 200m both partners must complete that number of burpees prior to switching and having Athlete 1 get back on the rower to row towards 300m. This continues until 1000m.
"Ground Swell" (AMRAP - Rounds & Reps)
3-Person Team Waterfall
24:00 AMRAP
12/9 Cal Row or Ski
12/9 Cal Bike
12 Alternating Dumbbell Hang Snatch
12/9 Push-Ups
Score = Total Rounds + Reps
Dumbbells: (Rx50/35, S 40/25)
Waterfall Format: At 3-2-1 Go, Athlete 1 starts on the Row. Once Athlete 1 finishes the Row and moves to the Echo Bike, Athlete 2 begins on the Row. When Athlete 1 finishes the Echo Bike and moves to the Dumbbell Hang Snatches, Athlete 2 advances to the Echo Bike and Athlete 3 begins on the Row. From there, each athlete continues progressing station-to-station in the same order for the remainder of the workout. Athletes may only move to the next station once it has been cleared by the teammate ahead of them. The objective is to create a continuous flow of movement, staying close enough to keep the workout moving while avoiding bottlenecks. Strong communication and consistent pacing are just as important as fitness: work efficiently, stay aware of your teammates, and keep the waterfall flowing.
Goals: 7-8 Rounds Per Athlete
Stimulus: Muscular Endurance / Machine Conditioning
RPE: 8/10
Primary Objective: Limit total rest by staying just ahead of the pace of your teammates, creating a seamless and continuous waterfall flow for the full 24 minutes.
Secondary Objective: Strong communication and team focus; every athlete should know where their teammates are at all times and adjust their pace before a bottleneck forms, not after.
Accessories (Checkmark)
For Quality:
3 Sets:
20 Ring Bicep Curls
20 Ring Skull Crushers
Perform the dips at a 31x1 tempo.