Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

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

200m Easy Jog

10 Alternating Active Pigeon Stretch

10 Inchworms

10 Glute Bridges

10 Scapular Pull-Ups

10 Kip Swings

10 Hanging Knee Raises

10 Alternating Reverse Lunges

8 Plate Ground to Overhead

Specific Rope Climb and Toes to Bar Prep

2 Sets:

5 Foot Lock Practice on Rope (from floor)

5 Toes to Bar or Hanging Knee Raises (building to full range)

10 Plate Overhead Lunges (light, focus on lockout and midline)

2 x (Building to Working Load)

2 Rope Climbs or 2 Pull to Stands or Hand Over Hand Rope Sled Pulls

8 Toes to Bar

10 Plate Overhead Lunges at working weight

Primer (No Measure)

With a Partner, at Working Loads

2 Sets:

2 Rope Climbs (Combined)

6 Toes to Bar (Each)

10 Plate Overhead Lunges (Combined)

Rest :30 b/t sets

Use this to confirm rope climb approach, toes to bar mechanics, and lunge load before "Partner White" begins.

"Partner White" (Time)

For Time

With a Partner

5 Rounds:

3 Rope Climbs (Combined)

10 Toes to Bar (Each)

21 Plate Overhead Lunges (Combined)

400m Run (Together, Carrying Plate)

Plate: (Rx45/35, Rx25/15)

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
Score = Time

Goals: 22:00-26:00

Time Cap: 30:00

Stimulus: Partner Conditioning, Midline, Grip and Leg Stamina

RPE: 7.5/10

Primary Objective: Consistent pacing across 5 rounds, targeting sub-5:00 per round from start to finish.

Secondary Objective: Unbroken toes to bar for each partner and unbroken lunge sets with a clean 11/10 split between partners, minimizing breaks and transitions within each movement.