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

3 Sets x :30/:30 Row Alternating with Partner

2 x

20 Alternating Partner Med-Ball Chest Pass

10/10 Partner Med-Ball Rotational Pass (Each Side)

20 Alternating Partner Med-Ball Sit-Ups

Specific Warm-Up

:30 Row

5 Up Downs

100ft (30m) Farmers Carry @ Warm-Up Loads

:30 Row

4 No Jump Burpees

100ft (30m) Farmers Carry @ Working Loads

Primer (No Measure)

1 x

150/120m Row (Each)

5 Lateral Burpees over the Rower (Each)

100ft (30m) Farmers Carry @ Working Loads (Each)

Use this to confirm row split, burpee rhythm, and carry load before "Double Play" begins.

"Double Play" (Time)

For Time, with a Partner:

2 Rounds:

1000/900m Row

80 Lateral Burpees over the Rower

200m KB/DB Farmers Carry

Partners partition work as desired.

Kettlebells: 2 x (Rx70/53, S 53/44)

DB 2x (Rx70/50, S 60/40)
Score = Time

Goals: 32:00-35:00

Time Cap: 40:00

Stimulus: Partner Conditioning / Muscular Endurance

RPE: 8/10

Primary Objective: Complete the row in under 4:00 and the burpees in under 8:00 each round.

Secondary Objective: Maintain only one break with a partner switch on the farmers carry each round.