Announcements

HGX GEAR for Apparel

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

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

2027 CrossFit Open Feb 18, Feb 25, March 4

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

2:00 Cardio Choice

-

10 PVC Pass-throughs

10/10 PVC Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

:20 Extended Plank Reverse Bridge

Specific Prep

2 x Empty Barbell

3 Hang High Pull

3 Hang Muscle Snatch

3 Overhead Squat

3 Snatch Balance

-

2-3 x With Light Loads

Snatch Lift Off

Pause Power Snatch (Knee)

Overhead Squat

Squat Snatch

-

Then build to 75% (Starting Loads)

Snatch (Take 15:00 to Establish a 1RM Snatch
)

Today is the culmination of this snatch cycle. The goal is a clean, technical lift at the top end of capacity: snappy, firm, and hitting quality positions from the floor all the way through the catch. This is not a grind-it-out attempt. Athletes should be making controlled jumps through their build, arriving at their opener feeling confident, and executing attempts that reflect the technical work invested over this cycle. If a lift does not look and feel connected from the first pull, do not chase another 10lb (4.5kg); reset, tighten the positions, and take the lift that earns the number.

Modifications:

Level 1: Every 1:30 x 10 Sets: 3 Hang Power Snatch + 1 Overhead Squat at technical loads, mechanics and form as the focus.

Hotel Gym / Travel: Take 15:00 to build to a heavy Single Arm Dumbbell Snatch per side, focusing on hip extension, a high pull, and a stable locked-out catch at the top

Primer (No Measure)

3 Shuttle Runs

8 Bar Kip Swings

4 Strict Knees to Chest

3 Power Snatch

3 Overhead Squats

3 Squat Snatch

-

3 Shuttle Runs

6 Toes to Bar or working modification

3 Power Snatch

3 Overhead Squats

3 Squat Snatch

Use this to confirm barbell load, toes to bar standard, and shuttle run spacing before "CrossFit Community Cup E3" begins.

"CrossFit Community Cup E3" (3 Rounds for reps)

For Max Reps

3 Sets

4:00 AMRAP / 2:00 Rest

10 Shuttle Runs (25ft Down and Back = 1)

21 Toes to Bar

In the time remaining...

Round 1: Max Power Snatches

Round 2: Max Overhead Squats

Round 3: Max Squat Snatches

Barbell: (Rx135/95, S 115/75)
Score = Total Reps (barbell only)

Goals: 60+ Total Barbell Reps

Stimulus: Barbell Conditioning / Grip and Quad Stamina

RPE: 9/10

Primary Objective: Hit the shuttle runs and toes to bar efficiently each round, arriving at the barbell with enough left to accumulate meaningful max reps.

Secondary Objective: Manage grip across all three rounds so the quality of the squat snatch in round three is not just whatever is left after rounds one and two.

Accessories (Checkmark)

For Quality:

3 Sets:

:20 Hollow Hold

10-12 Banded Cuban Press

:15/:15 Side Star Plank