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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:20 Hand to Hand Wrist Circles

:20 Back Slaps

:20 Alternating Arm Swings

10 Down Dog Toe Touches

10 Alternating Scorpions

5/5 World's Greatest Stretch

10 Bootstrap Squats

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2 Sets (Priming the Pull and Front Rack):

8 Barbell Good Mornings

5 Tall Muscle Cleans

8 Behind the Neck Elbow Punch Throughs

3 Barbell Squat Jumps

5 Front Squats @ empty barbell

Specific Barbell Prep

3 Clean Lift Offs @ empty barbell (Slow off the floor, lats on, shoulders stay over the bar)

3 Segment Power Cleans, pausing :02 at the knee

3 Low Hang Power Cleans, pausing :02 in the low hang (Weight mid-foot, chest tall, no rocking out of the pause)

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3-4 Sets: building from light loads to 70%

1 Segment Power Clean (Knee) + 1 Paused Low Hang Power Clean (Rehearse the :10 rest and reset rhythm between complexes)

Power Clean (Every 2:30 x 5 Sets @ 70%+
2 Complexes
1 Segment Power Clean (Knee)
1 Paused Low Hang Power Clean
-rest :10 b/t complexes-
Percentages are based on the 1RM Power Clean.)

Loading Notes

• Each set is 2 rounds of the complex; drop the bar between complexes and take :10 before starting round two.

• Rep 1 begins from the floor with a pause at mid shin on the ascent; Rep 2 is a low hang rep with a pause in the bottom of the hang, below the knee.

• Begin at 70% and build in small jumps to no more than 8 RPE this week; a good target is around 85%.

"Fight or Flight" (Time)

For Time

400m Run

20 Burpee Box Jump Overs (Facing)

30/22 Cal Bike or 43/29 Cal row or Ski

20 Burpee Box Jump Overs (Facing)

Time Cap: 15:00

Score = Time

Box: (Rx24/20, S 20/16″)
Goals: 7:00-11:00

Stimulus: Leg Stamina / Burner

RPE: 10/10

Primary Objective: Start fast, finish faster.

Secondary Objective: Hold a repeatable burpee cadence in both sets.

[Fight or Flight] (Time)

Masters 55+:

For Time

400m Run

16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs

24/18 Cal

16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs

Box: 20/16in

Accessories (Checkmark)

For Quality:

3 Sets:

10-12 Weighted GHD Hip Extensions

:45 Sorenson Hold

1:00 Forearm Plank