Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

REGISTRATION CLOSES 8/28

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up:

General Warm-Up

1:30 Cardio Choice

-

:20 Hand to Hand Wrist Circles

15 Banded Pull-Aparts

10 Bootstrap Squats

8/8 Cossack Squats

5/5 Crossbody Lat Stretch

:15 Dead-Hang + :15 Active Hang

:20 Hollow Hold

-

2 Sets

5 Scapular Pull-Ups

5/5 Single Leg Sit to Box (Controlled Descent)

5 Ring Rows (False Grip if able)

Specific Gymnastics Prep

5 False Grip Ring Rows (Chest to Rings, Wrists Turned Over)

:10-:15 Ring Support Hold

:10-:15 Bottom of Ring Support Hold

5/5 Elevated Pistol to Box or Bench

4 Shuttle Runs at easy pace (Touch the Line, Sharp Turns)

-

Then straight into the skill block

"Titleist" (Time)

For Time

4 Rounds

8 Shuttle Runs

16 Alternating Pistols (S:Pistols to Box )

8 Ring Muscle-Ups (S:5 Ring Muscle-Ups or 8 Ring Rows + 8 Push-Ups)

Shuttle Run: 25ft Down and Back = 1

Time Cap: 20:00

Score = Time
Goals: 11:00-16:00

Stimulus: Gymnastics Density / Bodyweight Conditioning

RPE: 8/10

Primary Objective: Consistent approach to the muscle-ups, round over round.

Secondary Objective: Hold a smooth, repeatable pistol pace.

[Titleist:] (Time)

Masters 55+:

For Time

4 Rounds

8 Shuttle Runs

16 Alternating Pistols

5 Ring Muscle-Ups OR 8 Ring Rows + 8 Push-Ups)

Accessories (Checkmark)

For Quality

4 Sets:

8/8 Single Arm Ring Row with Rotation

8 Ring Bicep Curls

10 Ring V-Outs