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 (Checkmark)

General Warm-Up

2x

1:00 Cardio Choice

8 Walking Inchworm to Hollow

8/8 Dual Kettlebell Staggered Stance Romanian Deadlift

8 Scapular Pull-Ups

8/8 Single Arm Rotational Ring Rows

Specific Prep

5 Sumo Deadlifts @ 40-50%

3 Sumo Deadlifts @ 50-60%

3 Sumo Deadlifts @ 60-70%

Then ... Planned Working Loads on the Barbell

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

All sets at the same load. Target 75-80% of 1RM Deadlift.)

Modifications:

Level 1: Same set and rep scheme at a load that allows full positional control, or Conventional Deadlift if the Sumo stance is significantly limiting for an athlete new to the movement.

Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dual Dumbbell Romanian Deadlifts or Single Leg Romanian Deadlifts at a challenging load consistent across all five sets.

Primer (Checkmark)

3 Jumping Pull-Ups with 3-second Eccentric

8 Dual Kettlebell Gorilla Rows @ Warm-Up Loads

10 GHD Hip Extensions

4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)

25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry

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3-5 Strict Pull-Ups

8 Dual Kettlebell Gorilla Rows @ Working Loads

10 GHD Hip Extensions

4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)

25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry

Use this to confirm Pull-Up scaling, Gorilla Row load, GHD range of motion, and Carry load and position before "Extra Time" begins.

"Extra Time" (AMRAP - Rounds)

16:00 EMOM

Minute 1: 5 Strict Pull-Ups

Minute 2: 10 Dual Kettlebell Gorilla Rows

Minute 3: 15 GHD Hip Extensions or 20 Banded Good Mornings

Minute 4: 100ft (30m) Sandbag Carry or Dual Kettlebell Front Rack Carry

*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.

Gorilla Rows: KB 2 x (Rx53/35, S 44/26)

DB 2 x (Rx50/35, S 40/25)

Sandbag Carry: (Rx150/100, S 75/50)

Dual KB Front Rack Carry: 2 x (Rx53/35, S 44/26)
Score = Completed Rounds (4 total)

Goals: Consistent sets and good positions across all 16 minutes

Stimulus: Strength Stamina / Endurance

RPE: 6/10

Primary Objective: Complete every minute unbroken and with quality mechanics, finishing each station with at least 10-15 seconds of rest before the next minute begins.

Secondary Objective: Maintain upright posture and a braced midline on the Carry across all four rounds, treating it as a positional integrity test rather than a conditioning push.

Accessories (Checkmark)

For Quality:

3 Sets:

12 Ring Bicep Curls

12 Ring Hamstring Curls

:30 Weighted Sorenson Hold