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

10 Down Dog Toe Touches

10 Bootstrap Squats

5/5 World’s Greatest Stretch

10/10 Alternating Cossack Squats

10 PVC Pass-Throughs

10 PVC Around the Worlds

:20/:20 Standing PVC Pipe Prayer Stretch

2 Sets: (Priming the Legs and Overhead Position)

5 Hang Muscle Snatch

5 Snatch Balance

5 Overhead Squat (:02 Pause in the Bottom, Armpits Forward, Bar Stacked Over Mid-Foot)

10 Alternating Box Step-Overs

2 Sets: Building to Working Load

4 Overhead Squats (Confirm the Grip Width and Position You Can Maintain Under Fatigue)

6-8 Single Dumbbell Box Step-Overs

200/175m Row @ Easy Pace, then 100/90m @ Intended Workout Pace (Long, Patient Drive, Quick Hands Away)

200m Run @ Goal Pace (Settle the Breathing Before Returning to the Bar)

"The Other Side" (AMRAP - Rounds & Reps)

30:00 AMRAP

500/450m Row or Ski or Bike 30/24 cals

20 Single Dumbbell Step-Overs

400m Run

15 Overhead Squats

Score = Rounds + Reps

Dumbbell: (Rx50/35, S 40/25)

Box: (Rx24/20, S 20/16″)

Barbell: (Rx 95/65, S 75/55)

Goal: 4+ Rounds
Stimulus: Aerobic Endurance / Leg Stamina / Overhead Stability

RPE: 7/10

Primary Objective: Hold a steady aerobic pace for the full 30:00 while maintaining movement quality at every station.

Secondary Objective: Choose an overhead squat load that stays technical and manageable as fatigue builds.

[The Other Side: Levels] (AMRAP - Rounds & Reps)

Masters 55+

30:00 AMRAP: 400/350m Row, 16 Single Dumbbell Step-Overs, 400m Run, 12 Overhead Squats

Dumbbell: 35/25lb (15/12kg)

Box: 20in

Barbell: 75/55lb (34/25kg)

Accessories (Checkmark)

For Quality

3 Sets:

:15/:15 Single Arm Ring Plank

12/12 Side Lying Dumbbell External Rotations

10/10 Single Leg Glute Bridge + Medball Squeeze, Elevated