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 - 2:00 Cardio Choice

10/10 Hand to Hand Wrist Circles

10 Back Slaps

20 Alternating Arm Swings

8 Behind the Neck Elbow Punch Throughs

10 Bend and Bow

:15/:15 Crossbody Lat Stretch

:20 Down Dog Toe Touches

2 Sets (Priming the Pull and the Midline):

5 Barbell Good Mornings

5 Tall Muscle Cleans

3 Barbell Squat Jumps

10 Banded Pull-Aparts

:20 Hollow Hold

Barbell Prep @ Light Loads (Off the Floor)

3 Clean Lift Offs

2 Slow Pull Power Cleans

1 Power Clean

Then build to 70% to start the EMOM.

Power Clean (Weightlifting Variable Reps & Sets)

Loading Notes: % 1RM Power Clean

The goal here is to use this as a primer for our 1RM next week. We are specifically targeting this about 5 days out from the true 1RM to allow for the feel and flow of the singles at around 80% to prime our lift for the 1RM attempt on Monday.

"Déjà Vu" (Time)

For Time

30 Clean and Jerks

Starting at 0:00 and every minute thereafter:

8 Toes-to-Bar

Time Cap: 12:00

Score = Time

Barbell: (Rx155/105, S 125/85)
Goal: 7:00-10:00

Stimulus: Barbell Cycling / Midline / Grip

RPE: 7-8/10

Primary Objective: Maintain technically sound, repeatable clean and jerks while managing the recurring toes-to-bar interruption each minute.

Secondary Objective: Choose a barbell pace and toes-to-bar volume that remain sustainable throughout the workout without significant drop-off.

[Déjà Vu: Levels] (Time)

Masters 55+

For Time

30 Clean and Jerks

Starting at 0:00 and every minute thereafter: 6 Toes-to-Bar or Knees to Elbows

Barbell: 95/65lb

Accessories (Checkmark)

For Quality:

4 Sets:

7/7 Single Arm Kettlebell Z-Press

8/8 Side Plank Banded Row

10 Glute Bridge Dumbbell Pull-Overs