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

Primary Objective: Consistent pacing across all rounds, holding the same round split from minute one through minute twelve.

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