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

1:30 Cardio Choice

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:20/:20 Samson Stretch

10 Bootstrap Squats

:20 Alternating Scorpions

5/5 Thread the Needle to Thoracic Rotation

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2 Sets:

25/25ft (7.5/7.5m) Lateral Band Walk

25/25ft (7.5/7.5m) Monster Band Walk

8 Air Squats with a :02 Pause in the Bottom

12 Banded Pull-Aparts

:15 Dead Hang + :15 Active Hang

Specific Barbell Prep

5 Back Squats @ Empty Barbell (Brace before the descent, consistent depth every rep)

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4 Back Squats @ 40-50%

3 Back Squats @ 50-60%

2 Back Squats @ 60-70% (Building to the first working set)

Back Squat (Every 3:00 x 4 Sets
Set 1: 6 Reps @ 72-77%
Set 2: 6 Reps @ 72-77%
Set 3: 6 Reps @ 72-77%
Set 4: 6 Reps @ 72-77%
Percentages are based off a 1RM Back Squat.)

Loading Notes

• Reps drop by 2 from the progression three weeks ago while percentages have increase a bit here, so pick a load inside the range and repeat it across all four sets.

• This is funnel style periodization: we built mechanics through time under tension early, hit higher percentage and lower volume last week, and now we sit in the middle to express both.

• If set three starts to grind or depth changes, hold the load or come down slightly for set four; quality wins over the number on the bar.

"The Chase" (AMRAP - Rounds & Reps)

For Reps

3 Sets

5:00 AMRAP

12 Pull-Ups

15 AbMat Sit-Ups

18 Air Squats

Rest 1:00 b/t Sets

17:00 Clock

Score = Total Rounds + Reps
Goals: ~3 Rounds per Set

Stimulus: Bodyweight Conditioning / Gymnastics Density

RPE: 8/10

Primary Objective: Two sets or less on the pull-ups every round.

Secondary Objective: Consistent pacing round to round and set to set.

[The Chase] (AMRAP - Rounds & Reps)

Masters 55+:

3 Sets

5:00 AMRAP

9 Pull-Ups

12 AbMat Sit-Ups

15 Air Squats

Rest 1:00 b/t Sets

Accessories (Checkmark)

For Quality:

3 Sets:

12 Dual Dumbbell Bicep Curls

:30 Hollow Hold