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 (Row Ideally)

10 Down Dog to Up Dog

10 Down Dog Toe Touches

8 Inchworm Push-Ups

8/8 Quadruped Thoracic Rotations

:20/:20 Crossbody Lat Stretch

10 Banded Pull-Aparts

:15/:15 Hand to Hand Wrist Circles

Specific Prep

:20 Wall-Facing Plank Walk-Ups (Hands Creep In, Ribs Down)

1-2 Kick Ups to Wall

:20 Wall Supported Handstand Hold (Stacked Shoulders, Ribs Down, Legs Squeezed)

:20 Tuck Hold on the Floor

6-8/side L-sit Single Leg Lifts

:15 Floor L-Sit (Press the Floor Away, Lock the Knees, Tall Chest)

2 Sets: Building Loads

50ft (15m) Farmers Carry

50ft (15m) Sandbag Bear Hug Carry (Bag High on the Chest, Ribs Down, Short Steady Steps)

"The Threshold" (3 Rounds for time ↓ shorter is better)

For Quality

Every 10:00 x 3 Sets

300/270m Row or Ski or Bike 15/10 cals

200ft (60m) Farmers Carry

:30 Wall Supported Handstand Hold

200ft (60m) Sandbag or odd object Carry (plate, keg, ball, KB)

:30 Floor L-Sit or b/t boxes

Score = Average Time / Set

Note: This is scored for time, but we are treating it as a steady, for quality effort.

Farmers Carry: 2 x (Rx50/35, S 40/25) DB or 2 x (Rx50/35, S 40/25) KB x2 (Rx53/35, S 44/26)

Sandbag Carry: (Rx150/100, S 75/50)
Goal: ~7:00 / Set

Stimulus: Aerobic Endurance / Midline / Loaded Carries

RPE: 4/10

Primary Objective: Move through each set at a steady, controlled pace while maintaining strong positions at every station.

Secondary Objective: Keep all three sets consistent without creating unnecessary fatigue heading into testing week.

PRVN Reset (No Measure)

PRVN Mobility #2

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose

[The Threshold: Levels] (3 Rounds for time ↓ shorter is better)

Masters 55+

Every 10:00 x 3 Sets

300/270m Row

200ft (60m) Farmers Carry

:30 Wall Supported Handstand Hold or Box Pike Hold

200ft (60m) Sandbag Bear Hug Carry

:30 Tuck L-Sit or Single Leg L-Sit

Dumbbells: 2 x 35/25lb (15/12kg) or Kettlebells: 2 x 44/26lb (20/12kg)

Sandbag: 100/70lb (45/32kg)