Announcements
HGX GEAR for Apparel
2027 CrossFit Open Feb 18, Feb 25, March 4
Seated Athletes CrossFit Class Nov 14th 11AM
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up:
General Warm-Up
2:00 Cardio Choice
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:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
12 Banded Pull-Aparts
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
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2 Sets:
:30 Jump Rope Practice (Single Unders, then Double Under Practice)
5/5 Single Arm Dumbbell Strict Press @ Light Load
8 Dual Dumbbell Deadlifts @ Light Load
20 Bear Plank Shoulder Taps
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Ribs down, bar path around the chin)
5 Push Press @ Empty Barbell (Vertical dip, full hip extension, no forward lean)
5 Bradford Press w/ Lockout @ Empty Barbell
10 Behind the Neck Elbow Punch Throughs
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4 Push Press @ 40-50%
3 Push Press @ 50-60%
2 Push Press @ 60-65% (Opening set load)
Push Press (Weightlifting Variable Reps & Sets)
Loading Notes
• Build across the four sets, the last set should be the heaviest but still clean and locked out.
• All reps come from the rack or a clean front rack setup, reset the dip and the brace on every rep.
• If the bar drifts forward or the back arches, hold the load rather than climbing to the next jump.
"Chain Reaction" (5 Rounds for time ↓ shorter is better)
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
50 Double Unders (S: 75 singles)
Score = Sum Total Time
Dumbbells: (Rx50/35, S 40/25)
Goals: :55-1:15 per set
Stimulus: Grip and Upper Body Interference
RPE: 7.5/10
Primary Objective: Unbroken movements on both stations every set.
Secondary Objective: Consistent times across all five sets.
[Chain Reaction] (5 Rounds for time ↓ shorter is better)
Masters 55+:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
40 Double Unders
Dumbbells: 30/20lb