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

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

2:00 Cardio Choice

-

2 x

10 Bodyweight Sumo Stance Good Mornings

8/8 Dual Dumbbell Staggered Stance Romanian Deadlift

6 Dual Dumbbell Upright Row

6 Dual Dumbbell Hang Muscle Clean

Specific Barbell Prep

6 Tall Muscle Clean

10 Behind the Back Elbow Punch Throughs

4 Tall Power Clean (2-4in Drop)

-

2 x Empty Barbell

Hang Power Clean + Low Hang Power Clean + Mid-Shin Power Clean (Floor)

- Add Loads -

2-3 Sets, Building to Starting Weight

Slow Pull Power Clean + Power Clean

Power Clean (Weightlifting Variable Reps & Sets)

Athletes should be adding load deliberately, not chasing a number at the expense of position. The catch must be locked in and athletic at every percentage. If the pull starts breaking down, hold the load or take a smaller jump rather than grinding through poor mechanics.

Other Adjustments:

10:00 EMOM

3 Power Cleans @ 70%

For athletes not looking to max out today; consistent, clean reps at a fixed moderate percentage across all ten minutes.

Modifications:

Level 1: 10:00 EMOM, 3 Hang Power Cleans at 6-8 RPE. Moderate, consistent loading across all ten minutes with a focus on mechanics and a strong catch position.

Hotel Gym / Travel: 10:00 EMOM, 5 Dual Dumbbell Hang Power Cleans, building to a challenging but controlled load that maintains vertical pull and a solid receiving position.

Sumo Deadlift (Weightlifting Variable Reps & Sets)

The high box jump is programmed as a superset to drive neural activation and recruitment.

Modifications:

Level 1: 5 Sumo Deadlifts across at 7/10 RPE, then 5 Box Jumps or Squat Jumps. Trap Bar Deadlifts or Traditional Deadlifts can be substituted anytime the sumo stance position is creating a mechanical issue.

Hotel Gym / Travel: 5 Dumbbell Romanian Deadlifts at a heavy but controlled load, paired with 3 broad jumps or standing vertical jumps for the explosive component.

PRVN Reset (No Measure)

For Completion:

12:00 AMRAP

6/6 Slow Low Plank Knee to Elbow

:30/:30 Couch Stretch

6/6 Kneeling Wall Rotations

:30 Down Dog Pose (Reach Head to Toes)

Optional Accessories (Checkmark)

For Quality:

4 Sets:

8-10 Glute Ham Raises

:30 Weighted Sorenson Hold