Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up:

General Warm-Up

2:00 Cardio Choice (Bike Ideally)

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2 Sets:

8 Bootstrap Squats

6 Inchworm Push-Ups

16 Bear Plank Shoulder Taps

8/8 Quadruped Thoracic Rotations

:30 Alternating Active Pigeon Stretch

10/10 Hand to Hand Wrist Circles

Specific Prep

Wall Walk Build (Simple to Complex):

3-4 Push-Up to Down Dog

:20 Down Dog Toe Touches

2 Partial Wall Walks (Hips over the shoulders, ribs down)

2 Wall Walks (:05 hold at the top, walk the hands out under control)

2 Synchro Wall Walks with a partner

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2 Sets with an Empty Barbell:

5 Romanian Deadlifts

5 Tall Muscle Cleans

5 Hang Power Cleans

5 Barbell Squat Jumps

"Pack Mentality" (Time)

For Time, Teams of 3

Station 1, 1 Athlete Working

Calories

Station 2, 2 Athletes Working

10 Rounds

4 Synchro Wall Walks

16 Power Cleans (Split)

12 Synchro Line-Facing Burpees

Time Cap: 32:00

Score = Time

Barbell: (Rx135/95, S 115/75)

Wall Walk: 10-in

Bike Calories, MMM / MMF / FFM / FFF

Bike: 300 / 275 / 250 / 225

Flow: One athlete accumulates bike calories at all times while the other two complete the synchro station together. Power cleans are split however the two working athletes choose. Athletes may rotate stations at any time. The workout is complete when both the calorie total and all 10 rounds are finished.
Goals: 22:00-27:00

Stimulus: Team Workout, Strategy, Endurance

RPE: 8.5/10

Primary Objective: Keep both stations moving continuously by rotating athletes before output or synchronization deteriorates.

Secondary Objective: Hold consistent round times at Station 2 while accumulating bike calories at a strong, sustainable pace.

[Pack Mentality: Levels] (Time)

Masters 55+:

10 Rounds: 2 Synchro Wall Walks , 10 Power Cleans, 10 Synchro Line-Facing Burpees

Barbell: 95/65lb

Wall Walk: 20-in

Bike Calories, MMM / MMF / FFM / FFF

Bike: 250 / 230 / 210 / 190