Workout of the day

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

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

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Prep

2:00 Cardio Choice

10/10 Hand to Hand Wrist Circles

20 Alternating Arm Swings

10 Back Slaps

10 Bend and Bow

:15/:15 Crossbody Lat Stretch

Specific Prep

2 Sets, For Quality

6 Tall Muscle Cleans

8 Bradford Press w/ Lockout

10 Behind the Neck Elbow Punch Throughs

8 Barbell Good Mornings

3 Barbell Squat Jumps

Barbell Primer

Clean Lift Off + Slow Pull Power Clean + Front Squat

Rest 15 sec

Squat Clean + 2 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)

Rest 15 sec

2 x Squat Clean + Split Jerk

Squat Clean and Jerk (Weightlifting Variable Reps & Sets)

Starting at 75% of 1RM Clean and Jerk and building across all four sets to a heavy triple for the day. Athletes may drop the bar between reps for a quick reset before the next squat clean. This is a traditional heavy triple, not touch-and-go; the priority is a strong, consistent position on every rep, not speed through the set. The jerk should be a committed drive and split, not a press-out. Build with intention and arrive at a true heavy triple by the final set.

Modifications:

Level 1: Work from the hang position if pulling from the floor creates positional breakdown; reduce starting percentage to 65-70% and build to a moderate-heavy triple that maintains quality across all four sets.

Hotel Gym / Travel: Dumbbell squat clean and press, 4 sets of 3, building to the heaviest load that allows a strong catch and locked-out overhead position.

Primer (No Measure)

Adjust loads down from the heavy triple for the day before beginning.

2 Sets at Working Loads, practicing cycling and transitions:

3 Touch-and-Go Power Cleans

3 Thrusters

3 Push Jerks

Rest :30-:45 between sets.

Rest 2:00 before starting the workout.

Use this to confirm barbell load and cycling rhythm before "Shocker" begins.

"Shocker" (Time)

For Time:

7 Rounds

7 Power Cleans

7 Thrusters

7 Push Jerks

Barbell: (Rx 95/65, S 75/55)
Score = Time

Goals: 9:00-12:00

Time Cap: 14:00

Secondary Objective: Consistent round splits from round one through round seven, no significant blowup in the middle rounds.

Accessories (No Measure)

For Quality:

3-Rounds

8/8 Kneeling Banded Glute Kickbacks

8 Prone Prisoner Shoulder Rotations

Video Support:

Kneeling Banded Glute Kickbacks

Prone Prisoner Shoulder Rotations

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

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

Band stretch (red band only)

***

10min AMRAP

10 KB/DB RDL

10 KB DB swings

5/5 KB/DB high pulls

***After 10min: 100M “brisk” walk

12min AMRAP

10/10 DBs hang power cleans

10/10 DB shoulder to overhead

10/10 DB hang power clean to overhead

***After 10min: 250M “brisk” walk

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

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: Deadlift (Every :90sec for 5 sets
8 reps at 65-70% of 1RM)

B: Metcon (Checkmark)

4 sets, every 2:30min

10 BB weighted bicep curls

10 DBs reverse curls

10 DBs hammer curls

*****

Grip strength

4 sets

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

1min heavy DBs / KBs 100' farmers carry

1min dead hang (high bar)

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

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

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

1:00 Bike or 200m Run

:15 Dead-Hang + :15 Active Hang

:10 Hollow Hold + :10 Arch Hold

8/8 Suitcase Deadlift (Single KB)

:15/:15 Suitcase March

-

1:00 Bike or 200m Run

10 Bar Kip Swings + 10 Ring Rows

10 Alternating V-Ups

8/8 Suitcase Deadlift (Single KB)

:15/:15 Suitcase March

Primer (No Measure)

1-2 Sets:

9/7 Calorie

6 Elevator Kipping or Butterfly Pull-Ups building to Chin Over Bar

(Modification: Jumping Pull-Ups, Banded Pull-Ups, Ring Rows)

6-8 GHD Sit-Ups, building range of motion

100ft (30m) Farmers Carry at working loads

Use this to confirm loads and pull-up modification before "Scorpion" begins.

"Scorpion" (12 Rounds for time ↓ shorter is better)

Every 2:00 x 12 Sets, Alternating Stations (4 Sets Each)

Station 1: 14/10 Cal Bike + 18 Pull-Ups

Station 2: 18 GHD Sit-Ups* + 200m Run

Station 3: 200ft (60m) Farmers Carry

Farmers Carry: 2 x DB (Rx70/50, S 60/40) or 2 x KB (Rx70/53, S 53/44)

Substitutions:

Rower or Ski Cals 20/14

GHD Sit-Ups: 18 Medball Weighted Sit-Ups, V-Ups or 22 Abmat Sit-Ups
Score = Sum Total Time

Goals: 1:25-1:40 per set (Farmers Carry station will allow longer rest)

Stimulus: Midline and Grip Conditioning

RPE: 8/10

Primary Objective: Complete all 12 working sets within the 2:00 window, banking :20-:30 of reset time between each call.

Secondary Objective: Look to increase pace in the final sets for each station, picking up the bike calories and run splits in the back half of the workout as fatigue is managed.

Accessories (Checkmark)

For Quality

3 Sets:

10-12 Glute Bridge Dumbbell Pull-Overs

10/10 Half Kneeling Paloff Press with Rotation

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

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:

PVC

2 sets small plates (Y, T, W) - 12 reps ea letter

Interval training:

Banded face pulls

Right arm lat pulls

Left arm lat pulls

Plate ground to overhead

Plate rotational

Plate chess press

Plate “Driving Miss Daisy”

Rig supported air squats

Rig supported alternating lunges

Wall high knees

100M Plate Ovhd walk

100M “brisk” walk

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

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)

10 Alternating Box Step-Ups

8/8 Single Dumbbell Staggered Stance Deadlift

6/6 Single Arm Upright Row

6/6 Single Arm Strict Press

8 Down Dog to Up Dog

10 Down Dog Toe Touches

-

8/8 Single Arm Dumbbell Deadlift

10 Alt Dumbbell Hang Snatch

8 Box Jumps (Step-Down)

4-6 Box Piked Handstand Push-Ups

Specific Prep

8 Empty Barbell Sumo Deadlift

6 Sumo Deadlift @ light loads

4 Sumo Deadlifts @ moderate loads

2-3 Sumo Deadlifts @ 5-10% under starting loads

-

Then add weight to the bar

Sumo Deadlift (Weightlifting Variable Reps & Sets)

Starting at 90% of the 5x5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five. If you dont have a 5x5 test it would be 85%ish of 1RM.

Modifications:

Level 1: Reduce starting load to 80% of the 5x5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.

Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.

"Hammerhead" #TEAMPRVNTUESDAY (AMRAP - Rounds and Reps)

For Rounds + Reps:

13:00 AMRAP

16 Alt DB Snatch

12 Box Jump Overs

4-6-8-10-12-14-16... Strict Handstand Push-Ups

Dumbbell: (Rx50/35, S 40/25)

Box: (Rx30/24, S 24/20″)
Score = Rounds + Reps

Goals: 5-7 Rounds

Stimulus: Upper Body Density

RPE: 8.5/10

Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.

Accessories (Checkmark)

For Quality:

3 Sets:

15 GHD Hip Extensions

:30 Sorenson Hold