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)

1:00 Echo Bike or Run

2x

5 Dual Dumbbell Sumo Deadlift

5 Dual Dumbbell Upright Rows

5 Dual Dumbbell Strict Press

5 Strict Knees to Chest

5/5 Single Arm Rotational Ring Rows

5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups

Specific Prep

2 x

3 Shuttle Runs (Practice Turn and Stay Low)

3 Devils Press @ Warm-Up Loads

6 GHD Sit-Ups or 6 V-Ups

3 Strict Pull-Ups or 6 Supine Grip Ring Rows

9/7 Calorie Echo Bike

Gymnastic Skill: Rope Climbs (No Measure)

Spend time practicing the J-Hook footwork using the box seat method, or stand and cut the rope and just stand on the feet with hands staying in the same position. The goal is to find a sustainable modification for each athlete, whether that is a shorter distance on the rope, a solid J-Hook and stand hold, or moving to pull to stands for the workout. Every athlete should leave this block knowing exactly what they are doing in the EMOM.

Modifications:

Level 1: J-Hook + Stand and Hold / Pull to Stands / shorter rope distance

Hotel Gym / Travel: 3 Strict Chin-Ups in place of each rope climb

Primer (No Measure)

2 Sets at Working Loads and Modifications

1 Rope Climb or Modification

2 Shuttle Runs

3 Devils Press

6 GHD Sit-Ups or 6 V-Ups

Rest as needed between sets.

Use this to confirm rope climb modification and dumbbell load before "The Revenant" begins.

"The Revenant" (AMRAP - Rounds)

20:00 EMOM

Minute 1: 3/2 Rope Climbs

Minute 2: 6 Devils Press

Minute 3: 12/9 Calorie Bike

Minute 4: 6 Shuttle Runs

Minute 5: 18 GHD Sit-Ups or 18 V-Ups

Rope Climb: 15ft

Shuttle Run: 25/25ft

Dumbbells: 2 x (Rx50/35, S 40/25)
Score = Rounds Completed (20 Total)

Goals: Complete All 20 Rounds (20 Minutes)

Stimulus: Midline / Grip Conditioning

RPE: 7.5/10

Primary Objective: Complete all prescribed reps within each minute window across all four sets, finishing each minute with at least 10-15 seconds to breathe before the next one starts.

Secondary Objective: Manage the compounding midline and grip fatigue by using the shuttle run and echo bike minutes as intentional reset points, arriving at the rope climb and GHD minutes as composed as possible.