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

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10 Bootstrap Squats

:15/:15 Crossbody Lat Stretch

10/10 Single Leg Glute Bridge

5/5 World's Greatest Stretch

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2 Sets (Priming the Legs and the Pulling Midline):

10 Banded Pull-Aparts

8 Scapular Pull-Ups

:15 Dead Hang + :15 Active Hang

:20 Hollow Hold

5 Up Downs

Specific Prep

2 Sets w/ an Empty Barbell:

8 Barbell Goodmornings

5 Back Squats @ 20x1 Tempo (Braced midline, consistent depth)

5/5 Back Rack Reverse Lunges (Knee tracks over the toe, torso stacked, no forward lean)

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Back Squat Ramp:

4 Reps @ 40-50%

3 Reps @ 50-60%

2 Reps @ 60-70%

1 Rep @ 70-75%

Back Squat (Weightlifting Variable Reps & Sets)

Loading Notes

• Target 4-6 reps on the final max effort set at 85%; sets 1-5 are quality working sets, not builds to a limit.

• Reps decrease as load increases, so the bar should feel heavier each set without ever changing depth or bar speed.

• This peaks the back squat progression before a small deload next week and the 3RM in Week 9 of the cycle.

"Give and Take" (AMRAP - Reps)

For Max Reps

12:00 EMOM

Minute 1: Back Rack Reverse Lunges

Minute 2: Lateral Burpees over the Barbell

Minute 3: Strict Pull-Ups

Score = Total Reps

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

Goals: 10-14 Lunges / 10-14 Lateral Burpees / 6-12 Strict Pull-Ups per minute

Stimulus: Strength Conditioning

RPE: 8/10

Primary Objective: Pick a rep target for each station before the clock starts and hit that same number all four rounds.

Secondary Objective: Consistency across all sets on all three movements.

[Give and Take] (AMRAP - Reps)

Masters 55+:

12:00 EMOM

Minute 1: Back Rack Reverse Lunges

Minute 2: Lateral Burpees over the Barbell

Minute 3: Strict Pull-Ups or Banded Strict Pull-Ups

Barbell: 95/65lb

Accessories Stretch (No Measure)

For Quality:

3 Rounds:

:30/:30 Couch Stretch (nasal breathing, long exhale, let the hip flexor release)

:30/:30 Half Kneeling Quad and Hip Flexor Hold with Posterior Pelvic Tilt

8/8 Supine Figure 4 Glute Stretch Hold, :03 each (slow and easy, no bouncing)

:30 Dead Hang from Pull-Up Bar (relaxed grip, let the lats and spine decompress)