Workout of the day

Announcements

HGX GEAR for Apparel

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

2027 CrossFit Open Feb 18, Feb 25, March 4

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Prep

2 x

1:00 Jump Rope

10 Banded Passthroughs

15 Banded Pull-Aparts

20 Bear Plank Shoulder Taps

10 Hollow Rocks

10 Arch Rocks

Specific Prep

2 x

:15 Dead-Hang + :15 Active Hang

8 Bar Kip Swings

6 Strict Knee Raises

:15 Tuck L-Hang

6 Tall Muscle Clean + Press

Gymnastics Skill: Bar Muscle-Up (Checkmark)

Coaching Progressions

Banded Bar Muscle-Ups

Jumping Bar Muscle-Ups

Low Bar Muscle-Up Progression

Today's skill block is dedicated time to develop bar muscle-up mechanics for every athlete in the room. The progressions are not just for beginners: banded and jumping variations give athletes a feel for the timing of the transition, and the low bar progression lets everyone drill the pull-to-push with load support before taking it to full height. Coaching attention should land on the hip drive initiating the pull, the aggressive chest-over-bar transition, and a strong lockout at the top. Athletes who already have bar muscle-ups should use this time to work on cycling efficiency and consistent kip timing rather than chasing singles. Keep everyone purposeful, every rep has a point, and every athlete should leave this block more confident in the movement than when they arrived.

Bar Muscle-Up Tips : Drive the hips aggressively into the bar, keep the kip tight and controlled, and commit to the push-away at the top rather than hanging in the transition. Athletes who stall in the transition are typically pulling too late or not using the hip drive to initiate. Prioritize one clean rep over multiple sloppy attempts.

Modifications:

Spend the full block on banded or jumping variations from a lower bar, focusing on the transition mechanics and push-away.

Primer (No Measure)

2-3 Sets, Building to Working Weights:

3 Power Cleans and Push Jerks

2 Bar Muscle-Ups or 4 Chest-to-Bar Pull-Ups / Pull-Ups / Ring Rows

9/7 Calorie Echo Bike

Use this to confirm barbell load, bar muscle-up approach and set size, and bike pace before "Walk-Off" begins.

"Walk-Off" (2 Rounds for calories)

Every 10:00 x 2 Sets

7-5-3

Bar Muscle-Ups

Clean and Jerks

Directly Into:

40/30 Cal Bike

Barbell: (Rx 115/75, S 95/65)
Score = Total Calories

Goals: Complete both sets with time remaining for a quality bike effort

Stimulus: Upper Body Interference / Density

RPE: 8.5/10

Primary Objective: Consistent, unbroken or minimally broken sets on the bar muscle-ups and clean and jerks across both windows.

Secondary Objective: Finish each set with a hard, committed push on the bike rather than coasting through the calories.

Announcements

HGX GEAR for Apparel

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

2027 CrossFit Open Feb 18, Feb 25, March 4

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

3 Sets x :30/:30 Row Alternating with Partner

2 x

20 Alternating Partner Med-Ball Chest Pass

10/10 Partner Med-Ball Rotational Pass (Each Side)

20 Alternating Partner Med-Ball Sit-Ups

Specific Warm-Up

:30 Row

5 Up Downs

100ft (30m) Farmers Carry @ Warm-Up Loads

:30 Row

4 No Jump Burpees

100ft (30m) Farmers Carry @ Working Loads

Primer (No Measure)

1 x

150/120m Row (Each)

5 Lateral Burpees over the Rower (Each)

100ft (30m) Farmers Carry @ Working Loads (Each)

Use this to confirm row split, burpee rhythm, and carry load before "Double Play" begins.

"Double Play" (Time)

For Time, with a Partner:

2 Rounds:

1000/900m Row

80 Lateral Burpees over the Rower

200m KB/DB Farmers Carry

Partners partition work as desired.

Kettlebells: 2 x (Rx70/53, S 53/44)

DB 2x (Rx70/50, S 60/40)
Score = Time

Goals: 32:00-35:00

Time Cap: 40:00

Stimulus: Partner Conditioning / Muscular Endurance

RPE: 8/10

Secondary Objective: Maintain only one break with a partner switch on the farmers carry each round.

Announcements

HGX GEAR for Apparel

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

2027 CrossFit Open Feb 18, Feb 25, March 4

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

2:00 Cardio Choice

-

10 PVC Pass-throughs

10/10 PVC Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

:20 Extended Plank Reverse Bridge

Specific Prep

2 x Empty Barbell

3 Hang High Pull

3 Hang Muscle Snatch

3 Overhead Squat

3 Snatch Balance

-

2-3 x With Light Loads

Snatch Lift Off

Pause Power Snatch (Knee)

Overhead Squat

Squat Snatch

-

Then build to 75% (Starting Loads)

Snatch (Take 15:00 to Establish a 1RM Snatch
)

Today is the culmination of this snatch cycle. The goal is a clean, technical lift at the top end of capacity: snappy, firm, and hitting quality positions from the floor all the way through the catch. This is not a grind-it-out attempt. Athletes should be making controlled jumps through their build, arriving at their opener feeling confident, and executing attempts that reflect the technical work invested over this cycle. If a lift does not look and feel connected from the first pull, do not chase another 10lb (4.5kg); reset, tighten the positions, and take the lift that earns the number.

Modifications:

Level 1: Every 1:30 x 10 Sets: 3 Hang Power Snatch + 1 Overhead Squat at technical loads, mechanics and form as the focus.

Hotel Gym / Travel: Take 15:00 to build to a heavy Single Arm Dumbbell Snatch per side, focusing on hip extension, a high pull, and a stable locked-out catch at the top

Primer (No Measure)

3 Shuttle Runs

8 Bar Kip Swings

4 Strict Knees to Chest

3 Power Snatch

3 Overhead Squats

3 Squat Snatch

-

3 Shuttle Runs

6 Toes to Bar or working modification

3 Power Snatch

3 Overhead Squats

3 Squat Snatch

Use this to confirm barbell load, toes to bar standard, and shuttle run spacing before "CrossFit Community Cup E3" begins.

"CrossFit Community Cup E3" (3 Rounds for reps)

For Max Reps

3 Sets

4:00 AMRAP / 2:00 Rest

10 Shuttle Runs (25ft Down and Back = 1)

21 Toes to Bar

In the time remaining...

Round 1: Max Power Snatches

Round 2: Max Overhead Squats

Round 3: Max Squat Snatches

Barbell: (Rx135/95, S 115/75)
Score = Total Reps (barbell only)

Goals: 60+ Total Barbell Reps

Stimulus: Barbell Conditioning / Grip and Quad Stamina

RPE: 9/10

Secondary Objective: Manage grip across all three rounds so the quality of the squat snatch in round three is not just whatever is left after rounds one and two.

Accessories (Checkmark)

For Quality:

3 Sets:

:20 Hollow Hold

10-12 Banded Cuban Press

:15/:15 Side Star Plank

Announcements

HGX GEAR for Apparel

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

2027 CrossFit Open Feb 18, Feb 25, March 4

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

1:30 Cardio Choice

-

2 x

:30 Jump Rope

10 Goblet Cossack Squats

5/5 Single Arm Dumbbell Press

5 Inchworm Push-Ups

10 Down Dog Toe Touch

Specific Warm-Up

2 x

5/5 Bulgarian Split Squat (light / working weight)

10 Renegade Row @ Warm-Up Loads

Strength: Bulgarian Split Squat + Renegade Rows (10 Rounds for weight)

10:00 EMOM

Minute 1: 5/5 Single Kettlebell Front Rack Bulgarian Split Squat

Minute 2: 12 Renegade Rows
Perform each split squat rep with a controlled 2-second eccentric, a pause at full contraction at the bottom, and a smooth, deliberate concentric back to the top. Select loads and tension that allow for a consistent, unbroken tempo across all five sets of each movement. We are combining two unilateral stability movements that heavily focus on anti-rotation work to challenge midline control and improve durability around the trunk. These are not load-chasing sets; mechanics and position are the entire point.

Modifications:

Level 1: 10:00 EMOM, Minute 1: 5/5 Bulgarian Split Squat (bodyweight or light load, no front rack), Minute 2: 8 Renegade Rows at a lighter load with a wider base for stability

Hotel Gym / Travel: 10:00 EMOM, Minute 1: 5/5 Bulgarian Split Squat with a single dumbbell held at the chest, Minute 2: 12 Dumbbell Renegade Rows on the floor

Primer (No Measure)

1-2 x

15 Double Unders

5 Dual Dumbbell Thrusters

15ft (4.5m) Dumbbell Farmers Walking Lunges

1 Partial Wall Walk + 1 Full Wall Walk

Use this to confirm dumbbell load, wall walk standard, and double under rhythm before "Warning Track" begins.

"Warning Track" (4 Rounds for time ↓ shorter is better)

For Time

Every 3:00 x 4 Sets

30 Double Unders (A: 45 singles)

9 Dual Dumbbell Thrusters

25ft Dumbbell Farmers Walking Lunges

3 Wall Walks

Dumbbells: 2 x (Rx50/35, S 40/25)

Wall Walk: 10-inch from wall standard
Score = Sum Total Time

Goals: 2:00 per set

Time Cap: 3:00 per set

Stimulus: Upper Body Density and Interference

RPE: 7.5/10

Secondary Objective: Unbroken movements across all four sets.

Accessories stretch (Checkmark)

For Quality:

1 minute couch stretch (each side)

1 minute figure for (each side)

1 minute pigeon (each side)

1 minute child’s pose

Announcements

HGX GEAR for Apparel

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

2027 CrossFit Open Feb 18, Feb 25, March 4

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

2-3 x

1:00 Cardio Choice

8 Walking Inchworm to Hollow

8/8 Dual Kettlebell Staggered Stance Romanian Deadlift

8 Russian Kettlebell Swings

12 Alternating Ice Skater Hops

Specific Warm-Up

5 Empty Barbell Sumo Deadlift

3 Sumo Deadlift @ light loads

3 Sumo Deadlift @ moderate loads

3 Sumo Deadlift @ 5-10% below working weight

Sumo Deadlift (Every 3:00 x 5 Sets
5 Sumo Deadlifts)

Load is the same across all five sets. Athletes should select a weight they are confident they can execute with quality mechanics for every rep of every set, targeting 5-20lb (2.5-10kg) over our original testing max. This is not a build-to-heavy structure; it is a consistency and positional endurance test that accumulates over the cycle. The sumo deadlift has not been a focus in our recent programming, and it is a valuable tool for athletes looking to engage the hips more aggressively, emphasize glute drive, and operate in a slightly more upright torso position than a conventional pull.

Modifications:

Level 1: Every 3:00 x 5 Sets, 5 Sumo Deadlifts at a light-to-moderate load that allows full positional control; prioritize stance mechanics, hip hinge, and a clean lockout over adding weight

Hotel Gym / Travel: Every 3:00 x 5 Sets, 8 Dual Dumbbell Sumo Romanian Deadlifts or Single Leg Romanian Deadlifts, building to a moderate working load across the sets

Primer (No Measure)

2 Sets:

8/6 Cals (building effort)

8 American Kettlebell Swings at working load

5 Box Jumps at working height

25/25ft single Arm Overhead Carry at working load

Use this to confirm Bike output, kettlebell load, box height, and overhead carry mechanics before "Bases Loaded" begins.

"Bases Loaded" (AMRAP - Rounds)

16:00 EMOM

Minute 1: 10/8 Cal Bike 14/12 Cal Row or Ski

Minute 2: 16 American KB Swings

Minute 3: 16 Box Jumps

Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry

Kettlebell: (Rx53/35, S 44/26) (Same load for KBS and OH Carry)

Box: (Rx24/20, S 20/16″)
Score = Successful Rounds Completed

Goals: Complete All 4 Rounds (16 Minutes) Successfully

Stimulus: Posterior Chain / Stability and Control

RPE: 7/10

Secondary Objective: Maintain a consistent, repeatable pace on the Echo Bike across all four rounds without spiking effort early.

Accessories (Checkmark)

For Quality:

4 Sets:

12 Ring Hamstring Curls

15 Banded Face Pulls

:30 Weighted Sorenson Hold

Announcements

HGX GEAR for Apparel

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

2027 CrossFit Open Feb 18, Feb 25, March 4

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

400m Run

-

2 Rounds

10 Up Dog + Down Dog

:15 Down Dog Calf Gas Pedals

15 Banded Pull-Aparts

5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers )

8 Bootstrap Squats w/Deep Squat Thoracic Rotations

Specific Barbell Prep

5 Empty Barbell Bench Press

4 Bench Press @ 50%

3 Bench Press @ 60%

2 Bench Press @ 65-70%

Bench Press (Weightlifting Variable Reps & Sets)

Start at 70% and build to a heavy set of five for the day across the five sets. This is not a true 5RM attempt, but athletes should arrive at the final set having pushed to something that represents a genuine heavy five, not a comfortable one.

Modifications:

Level 1: Every 2:00 x 5 Sets, 5 Bench Press at a moderate, technically consistent load building to a strong but not maximal effort; prioritize full range of motion and a braced midline over adding load

Hotel Gym / Travel: Every 2:00 x 5 Sets, 5 Dual Dumbbell Bench Press or Floor Press, building to a heavy set of five with dumbbells available

Primer (No Measure)

3-5 Ring Push-Ups @ 31x3 Tempo (Focusing on Positions / Finding Correct Height for Rings)

:15 Wall Lean March

2 x :15 Wall Lean Sprint / :10 Rest

5 Wall Ball Squats

5 Wall Ball Press

5 Wall Balls

-

1-2 Sets:

7/5 Ring Push-Ups

100m Run

10 Wall Balls at working loads

Use this to confirm ring height, wall ball load, and run pace before "Hit and Run" begins.

"Hit and Run" (Time)

For Time

3 Rounds

20/15 Ring Push-Ups

400m Run

25 Wall Balls

Ring Height: 10in off the floor (body parallel)

Wall Ball: (Rx 20/14, S 16/12), 10/9ft target
Score = Time

Goals: 11:00-13:00

Time Cap: 15:00

Stimulus: Upper Body Interference

RPE: 8.5/10

Secondary Objective: Consistent run splits across all three rounds, targeting 1:45-2:15 per lap.

Accessories (Checkmark)

For Quality:

3 Sets:

:45 Weighted Tall Plank

:30 Weighted Wall Sit

10 Supine Leg Lowering @ 31x1 Tempo