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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:20 Alternating Scorpions

:20 Down Dog to Up Dog

:15/:15 Crossbody Lat Stretch

10 PVC Pass-Throughs

10 PVC Around the Worlds (5 Each Direction)

:20 PVC Prayer Stretch

:30 Jump Rope (Singles, Doubles, Practice)

12 Banded Pull-Aparts

:20 Extended Plank Reverse Bridge

Specific Prep

2 Sets:

8 Scapular Pull-Ups

:15 Dead Hang + :15 Active Hang

6 Bar Kip Swings (Tight Hollow to Arch, Push Away at the Back)

5/5 Alternating Iron Cross Stretch

6 Glute Bridges (:02 Hold at the Top)

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2 Sets: Empty Barbell

5 Snatch Grip Romanian Deadlifts (Slow Lower, Lats On)

5 Hang Muscle Snatch

5 Overhead Squats (:02 Pause in the Bottom)

5 High Hang Power Snatch (Full Hip Extension, Bar Close)

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Then Build to the Working Load on the Power Snatch

Then Transition to the Bar Muscle-Up Progression

"The Upside Down" (AMRAP - Reps)

20:00 EMOM

Minute 1: 3-5 Bar Muscle-Ups (S: 8-10 Chest to Bar Pull-Ups)

Minute 2: 5-7 Power Snatch

Minute 3: 12-15 GHD Sit-Ups or V-Ups

Minute 4: 45-60 Double Unders (S: or :30sec Practice)

Score = Total Reps
Barbell: (Rx135/95, S 115/75)

Goal: Consistent, technical reps inside the prescribed ranges

Stimulus: Gymnastics Skill / Barbell Technique / Sustainable EMOM

RPE: 6-7/10

Primary Objective: Accumulate clean, technical repetitions while staying within the prescribed rep ranges.

Secondary Objective: Establish a repeatable rep number early, with the option to build slightly if movement quality remains high.

[The Upside Down: Level] (AMRAP - Reps)

Masters 55+

20:00 EMOM

Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups

Minute 2: 5-7 Power Snatch

Minute 3: 12-15 V-Ups or GHD Sit-Ups

Minute 4: 40-50 Double Unders or :30 Practice

Barbell: 95/65lb

Accessories (Checkmark)

For Quality:

3 Sets:

10/10 Single Leg Barbell Hip Thrust , moderate

:15/:15 Copenhagen Plank

12-15 Standing Dumbbell Calf Raises

:45 Chinese Plank (Back)