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 Warm-Up

2 x

1:00 Row

10 Banded Pass Throughs

15 Banded Pull Aparts

5 (Inchworm + 2 Push-Ups + 4 Mountain Climbers)

10 Russian Kettlebell Swings

Specific Prep

3 Sets, Building to Working Loads

5 Bench Press

5 Bent Over Barbell Rows

Strength (2 Rounds for weight)

10:00 EMOM

Minute 1: 8 Bench Press

Minute 2: 8 Bent Over Barbell Row
Bench Press working at 65-70% of 1RM. Set the scapulae before each set, keep the bar path consistent, and control the descent. This is a density block, not a max effort; the load should feel challenging but allow for unbroken sets and a strong position from rep one through rep eight on both movements. Bent over barbell row is suggested at 135/95lb (61/43kg); athletes should select a load that allows for a consistent torso angle and a strong lat finish on every rep without the lower back rounding or the hips rising.

Modifications:

Level 1: Reduce bench press percentage to 60% or work to a comfortable load that allows for quality mechanics; use dual dumbbell bent over row or chest supported rows if barbell positioning is a limiting factor.

Hotel Gym / Travel: Dumbbell bench press for the pressing minute and dual dumbbell or single arm bent over row for the pulling minute, building across sets to the heaviest load that maintains quality positioning.

Primer (No Measure)

2 x

1 Partial Wall Walk + 1 Full Wall Walk (Reduce range of motion or distance to wall as the modification for the day)

6 American Kettlebell Swings at working weight

9/7 Cals

Rest as needed between sets.

Use this to confirm wall walk standard, kettlebell load, and row pacing before "Mysterio" begins.

"Mysterio" (AMRAP - Rounds and Reps)

ForRounds + Reps:

12:00 AMRAP

2 Wall Walks

8 American Kettlebell Swings

12/9 Cal Row or Ski or 8/6 Cal Bike

Kettlebell: (Rx53/35, S 44/26)

Wall Walk: 10-in From Wall
Score = Rounds + Reps

Goals: 6-8 Rounds

Stimulus: Posterior Chain / Muscular Endurance

RPE: 7.5/10

Secondary Objective: Keep the wall walks and kettlebell swings unbroken every round, using the row as the pacing and breathing tool between efforts.

Accessories (Checkmark)

For Quality:

Accumulate 100 Banded Tricep Extensions

Accumulate 100 Banded Bicep Curls

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 - Uniquely Abled Fitness

Warm-up (No Measure)

100 m row eyes closed

Pull up practice! (7 min)

Clean and Jerk (every 2 min 2 clean and press)

Happy Friday! (Checkmark)

5 rounds

5 power cleans

5 thrusters

5 push press

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