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

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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

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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

Primary Objective: Aggressive handstand push-up approach, with Level 3 athletes staying unbroken as long as possible and breaking only by feel as sets grow.

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