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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

10 Back Slaps + 10 Alternating Arm Swings

8 Behind the Neck Elbow Punch Throughs

10 Bootstrap Squats

5/5 Worlds Greatest Stretch

10 Bend and Bow

-

2 Sets

8 Barbell Good Mornings

6 Tall Muscle Cleans

6 Barbell Squat Jumps

5 Behind the Neck Strict Press

Specific Barbell Prep

2 Sets: Empty, Then Light Loads

2 Clean Pulls (Bar Close, Shoulders Over)

2 Low Hang Power Cleans (Focusing on Point of Performance)

2 Power Cleans

2 Push Jerks (Dip, Drive, Punch)

-

6 Alt Step-Ups

3 Box Jumps @ Moderate Height (Step Down)

-

Then build to opening load on the complex

Clean and Jerk (Every 3:00 x 5 Sets
1 Clean Pull + 1 Low Hang Power Clean
Rest 10 seconds
1 Power Clean + 1 Push Jerk
Rest 10 seconds
2 High Box Jumps)

• Barbell starts at 70% of the limiter in the complex, which is the Push Jerk for most athletes, and builds to a heavy for the day.

• Box starts moderate and builds height over the first 2-3 sets, then stays at a high box jump height that is safe but still powerful.

• Make manageable jumps and focus on snappy quality reps on each set.

"In the Rough" (AMRAP - Rounds & Reps)

7:00 AMRAP

3 Power Clean

5 Push Jerk

7 Bar Facing Burpees

Score = Rounds + Reps

Barbell: (Rx 155/105 S: 135/95)
Goals: 6+ Rounds

Stimulus: Barbell Conditioning

RPE: 8.5/10

Primary Objective: Complete at least 6 rounds with unbroken sets on the barbell.

Secondary Objective: Hold burpee cadence steady from round one to the finish.

[In the Rough:] (AMRAP - Rounds & Reps)

Masters 55+:

7:00 AMRAP

3 Power Clean

5 Push Jerk

7 Bar Facing Burpees

Barbell: 95/65lb

Accessories (Checkmark)

For Quality

3 Sets:

15 GHD Hip Extensions

:30 Sorenson Hold