Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

UAF Fri 24th & Sun the 26th canceled. Good luck Jordan Cabrita!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

HomeGrown AthletX - Functional Fitness (CrossFit)

WARM-UP

General Warm-Up

2:00 Cardio Choice

10 Bootstrap Squats

10 Alternating Scorpions

:20/:20 Samson Stretch

20 Bear Plank Shoulder Taps

:20 Extended Plank Reverse Bridge

Specific Prep

2 x

10 Goblet Cossack Squats

8/8 Single Arm Dumbbell Deadlift

6/6 Single Arm Dumbbell Hang Snatch

6/6 Single Arm Dumbbell Strict Press

Barbell Primer

5 Strict Press (Empty Barbell)

5 Strict Press (Light)

4 Strict Press (Moderate)

3 Strict Press (Starting Loads)

Shoulder Press (Weightlifting Variable Reps & Sets)

--

This is a strict overhead pressing loading progression. The first set starts at the 3x10 test max, so it should feel challenging, but definitely doable. Athletes build meaningfully across all four sets, and the final set should represent a true heavy 4 for the day.

"Hat Trick" (3 Rounds for time ↓ shorter is better)

For Time

Every 5:00 x 3 Sets

3 Shuttle Runs

20 Wall Balls

8 Alternating Dumbbell Snatches

3 Shuttle Runs

Score = Sum Total Time (time accumulated across all 3 working sets)

Shuttle Run: 25/25ft

Wall Ball: (Rx 20/14, S 16/12), 10/9ft target

Dumbbell: (Rx70/50, S 60/40)
Goals: Approximately 2:00 per set, completing each round well inside the 5:00 window

Stimulus: Sprint Intervals / High Intensity Triplet

RPE: 9/10

Primary Objective: Sprint every shuttle run with full intent, and unbroken reps on Wall Balls and Dumbbell Snatch.

Secondary Objective: Hold the wall balls and dumbbell snatches unbroken across all three sets, using the built-in rest between sets to fully recover before the next sprint begins.

Accessories (Checkmark)

For Quality:

3vSets:

10 Ring Face Pulls

10-15 Seated Barbell Calf Raises