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Announcements
Feb 27 -Mar 13 CrossFit Open Starts
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Warm-Up
1-2 Sets
1:00 Cardio of Choice
10 Scapular Pull-Ups
5/5 Single Arm Ring Row
:20 Hollow Body Hold
:20 Arch Hold
1:00 Jump Rope (moving from singles into practicing doubles)
Specific Gymnastics Prep
4-6 Reps Each:
Kipping Swings (hollow to arch)
Elevator Kip Swing, progressing to chin over bar
Kipping Chest to Bar Pull-Up
Progress athletes through the skill ladder based on their level. Athletes should arrive at the skill session with modifications and an understanding of ability and scale for the day.
Specific Barbell Primer / After Gymnastics Skill Session
3 Controlled Sets: Building to working loads and dialing in dubs.
5 Hang Power Cleans
10 Abmat Sit-Ups
15 Double Unders or 25 Single Unders
Working loads confirmed. Use this to dial in the hang position, turnover mechanics, and rope rhythm before the clock starts on "Fuse."
Gymnastics Isolated Progression / Skill Touches (Checkmark)
Chest to Bar Pull-Ups
Every :30 x 12 Sets
5 Chest to Bar Pull-Ups
Goal: Clean, focused unbroken sets developing technique and rhythm. The focus is mechanics and consistency with light volume accumulation and short technical sets. Each set should feel controlled and repeatable, not maximal.
Level 3 (Strength Variation): 5/4 Strict Pull-Ups
Level 2: 5 Pull-Ups (Kipping or Butterfly)
Level 1: 3-4 Banded Strict Pull-Ups or 5 Ring Rows
Masters 55+: 4/3 Strict Pull-Ups
Competitor: 7 Chest to Bar Pull-Ups
Travel/Hotel: 5 Strict Pull-Ups or 7 Ring Rows
Modifications and Adjustments
- Reduce reps before reducing movement standard — protect the quality of each set over chasing the prescribed number.
- Adjust to Ring Rows for athletes who cannot yet support a strict pulling pattern or are managing shoulder discomfort.
- Adjust to Banded Strict Pull-Ups for athletes building pulling strength, keeping the band light enough to still feel challenging on every set.
"Fuse" (AMRAP - Rounds and Reps)
13:00 AMRAP
10 Hang Power Cleans
20 Abmat Sit-Ups
10-20-30-40-50.... Double Unders
Barbell: 135/95lb, 61/43kg
Score = Rounds + Reps
Goal: 4–5+ rounds (reaching the 40–50 DU round) |
RPE: 8.5–9/10
Stimulus: Barbell Conditioning / Aerobic Capacity
Primary Objective: Manage the barbell across all 13 minutes. Hang power cleans should be quick sets — 2 sets max early, pushing toward unbroken as the DU count grows and rest becomes harder to justify.
Secondary Objective: Stay composed on the rope. The double under ladder is the variable that changes every round — athletes who stay efficient and calm on the rope will keep their transitions tight and protect their barbell cycling.
[Fuse: Level 2, Lever 1, & Masters 55+] (AMRAP - Rounds and Reps)
Level 2
13:00 AMRAP
10 Hang Power Cleans
20 Abmat Sit-Ups
10-20-30-40-50… Double Unders
Barbell: 95/65lb (43/30kg)
---
Level 1
13:00 AMRAP
10 Hang Power Cleans
20 Abmat Sit-Ups
10-20-30-40-50… Single Unders
Barbell: 65/45lb (30/20kg)
---
Masters 55+
13:00 AMRAP
10 Hang Power Cleans
20 Abmat Sit-Ups
10-20-30-40-50… Double Unders
Barbell: 95/65lb (43/30kg)
[Fuse: Competitor & Travel] (AMRAP - Rounds and Reps)
Competitor
13:00 AMRAP
10 Hang Power Cleans
20 GHD Sit-Ups
10-20-30-40-50… Double Unders
Barbell: 155/105lb (70/48kg)
---
Travel / Hotel:
13:00 AMRAP
10 Dual Dumbbell Hang Power Cleans
20 Abmat Sit-Ups
10-20-30-40-50… Double Unders
Dumbbells: 2 x 50/35lb (22.5/12kg)
Mobility (Checkmark)
1:00/1:00 Tall Dragon Stretch
1:00/1:00 Scorpion Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
For Quality
3 Sets:
15 Tall Kneeling Straight Arm Banded Lat Pull Downs
10-12 Dual Dumbbell Zottman Curls
10-12 Wrist Hammer Curls
Announcements
Feb 27 -Mar 13 CrossFit Open Starts
HGXGEAR.com for Apparel
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Warm-Up
1-2 Sets
1:00 Cardio of Choice
10 Bootstrap Squats
10 Banded Good Mornings
:20/:20 Samson Stretch
:15 Extended Plank Hold
10 Glute Bridges
Specific Barbell Prep / Empty to Light Barbell
2-3 Reps Each:
Tempo Squat (:03 descent, :01 pause in the hole)
Paused Back Squat (pause at the bottom)
Then build to a moderate warm-up load and complete:
5 Reps @ 50% of 5RM
3 Reps @ 60% of 5RM
2-3 Reps @ 70% of 5RM
Athletes should arrive at Set 1 of the Back Squat feeling warm, confident, and positioned well.
Specific Primer / After Back Squat
2 Controlled Sets: building to working loads
7/5 Calorie Row
4 Dual Dumbbell Thrusters
4 Bar Facing Burpees
4 Deadlifts
Working loads confirmed. Use this to dial in transitions, breathing patterns, and movement feel before the clock starts on "Redline."
Back Squat (Weightlifting Variable Reps & Sets)
Goal: Strong, quality reps across all three sets with load increasing each set. Set 3 at 90% should feel heavy but controlled. The 3:00 window is intentional, athletes should be ready and focused before each set, not still recovering when the clock hits.
Level 1: 9-7-5 Keeping all sets @ 6-7 RPE with quality rep focus and some in the tank.
Travel/Hotel: Dual Dumbbell Goblet Squat or Dual Dumbbell Front Squat for 15-12-9 reps at a challenging and consistent loading across all three sets.
Modifications and Adjustments
- Move to a Box Squat to limit range of motion for athletes dealing with knee discomfort or lower back sensitivity under load.
- Adjust to Split Squats or Reverse Lunges for athletes specifically dealing with SI joint dysfunction where bilateral loading creates pain or instability.
- Adjust to Hip Thrusts if both alternatives still create issues, prioritizing posterior chain loading without spinal compression.
"Redline" (8 Rounds for time)
Every 1:30 x 8 Sets, Alternating Stations (4 Sets @ Each)
Station 1:
12/9 Cal Row Ski or 8/6 Cal Bike
9 Dual Dumbbell Thrusters
Station 2:
12 Bar Facing Burpees
9 Deadlift
Dumbbell: 2 x (Rx50/35, S 40/25)
Barbell: (Rx 185/125, S 155/105)
Score = Sum Total Interval Time
Goal: Each station completed in :55–1:15 | Consistent splits across all 8 sets
RPE: 8.5–9/10
Stimulus: Aerobic Power / Lactate Threshold
Primary Objective: Hold consistent interval times from round 1 through round 8. This workout rewards pacing discipline, not an early sprint.
Secondary Objective: Manage the transition inside each station. The row-to-thruster and burpee-to-deadlift transitions are where time is lost. Keep movement sharp and deliberate.
Optional Accessories (Checkmark)
For Quality:
3 Sets:
12 Ring Hamstring Curls
:35 Weighted Sorenson Hold
100ft (30m) Reverse Sled Drag
Announcements
Feb 27 -Mar 13 CrossFit Open Starts
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Warm-Up
1-2 Sets
1:00 Cardio of Choice
10 Bootstrap Squats
10 Banded Good Mornings
:20/:20 Samson Stretch
:15 Extended Plank Hold
10 Glute Bridges
Specific Barbell Prep / Empty to Light Barbell
2-3 Reps Each:
Tempo Squat (:03 descent, :01 pause in the hole)
Paused Back Squat (pause at the bottom)
Then build to a moderate warm-up load and complete:
5 Reps @ 50% of 5RM
3 Reps @ 60% of 5RM
2-3 Reps @ 70% of 5RM
Athletes should arrive at Set 1 of the Back Squat feeling warm, confident, and positioned well.
Specific Primer / After Back Squat
2 Controlled Sets: building to working loads
7/5 Calorie Row
4 Dual Dumbbell Thrusters
4 Bar Facing Burpees
4 Deadlifts
Working loads confirmed. Use this to dial in transitions, breathing patterns, and movement feel before the clock starts on "Redline."
Back Squat (Weightlifting Variable Reps & Sets)
Goal: Strong, quality reps across all three sets with load increasing each set. Set 3 at 90% should feel heavy but controlled. The 3:00 window is intentional, athletes should be ready and focused before each set, not still recovering when the clock hits.
Level 1: 9-7-5 Keeping all sets @ 6-7 RPE with quality rep focus and some in the tank.
Travel/Hotel: Dual Dumbbell Goblet Squat or Dual Dumbbell Front Squat for 15-12-9 reps at a challenging and consistent loading across all three sets.
Modifications and Adjustments
- Move to a Box Squat to limit range of motion for athletes dealing with knee discomfort or lower back sensitivity under load.
- Adjust to Split Squats or Reverse Lunges for athletes specifically dealing with SI joint dysfunction where bilateral loading creates pain or instability.
- Adjust to Hip Thrusts if both alternatives still create issues, prioritizing posterior chain loading without spinal compression.
"Redline" (8 Rounds for time)
Every 1:30 x 8 Sets, Alternating Stations (4 Sets @ Each)
Station 1:
12/9 Calorie Row
9 Dual Dumbbell Thrusters
Station 2:
12 Bar Facing Burpees
9 Deadlift
Dumbbell: 2 x 50/35lb, 22.5/15kg
Barbell: 185/125lb, 84/57kg
Score = Sum Total Interval Time
Goal: Each station completed in :55–1:15 | Consistent splits across all 8 sets
RPE: 8.5–9/10
Stimulus: Aerobic Power / Lactate Threshold
Primary Objective: Hold consistent interval times from round 1 through round 8. This workout rewards pacing discipline, not an early sprint.
Secondary Objective: Manage the transition inside each station. The row-to-thruster and burpee-to-deadlift transitions are where time is lost. Keep movement sharp and deliberate.
[Redline: Level 2, Lever 1, & Masters 55+] (8 Rounds for time)
Level 2
Every 1:30 x 8 Sets | Alternating Stations (4 Sets Each)
Station 1:
12/9 Calorie Row
9 Dual Dumbbell Thrusters
Station 2:
12 Bar Facing Burpees
9 Deadlifts
Dumbbells: 2 x 35/25lb (16/12kg)
Barbell: 135/95lb (61/43kg)
---
Level 1
Every 1:30 x 8 Sets | Alternating Stations (4 Sets Each)
Station 1:
9/6 Calorie Row
7 Dual Dumbbell Thrusters
Station 2:
9 Bar Facing Burpees
9 Deadlifts
Dumbbells: 2 x 25/15lb (12/7kg)
Barbell: 95/65lb (43/30kg)
---
Masters 55+
Every 1:30 x 8 Sets | Alternating Stations (4 Sets Each)
Station 1:
9/6 Calorie Row
9 Dual Dumbbell Thrusters
Station 2:
12 Bar Facing Burpees
9 Deadlifts
Dumbbells: 2 x 30/20lb, (14/9kg)
Barbell: 135/95lb (61/43kg)
[Redline: Competitor & Travel] (8 Rounds for time)
Competitor
Every 1:30 x 8 Sets | Alternating Stations (4 Sets Each)
Station 1:
15/12 Calorie Row
9 Dual Dumbbell Thrusters
Station 2:
12 Bar Facing Burpees
9 Deadlifts
Dumbbells: 2 x 60/40lb (27.5/18kg)
Barbell: 225/155lb (102/70kg)
---
Travel/Hotel
Every 1:30 x 8 Sets | Alternating Stations (4 Sets Each)
Station 1:
200m Run
9 Dual Dumbbell Thrusters
Station 2:
12 Lateral Burpees Over Dumbbells
9 Dual Dumbbell Deadlifts
Dumbbells: 2 x 50/35lb (22.5/15kg)
Mobility (Checkmark)
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00 Child’s Pose
1:00/1:00 Wall Figure 4 Stretch
Optional Accessories (Checkmark)
For Quality:
3 Sets:
12 Ring Hamstring Curls
:35 Weighted Sorenson Hold
100ft (30m) Reverse Sled Drag
Announcements
Feb 27 -Mar 13 CrossFit Open Starts
HGXGEAR.com for Apparel
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Burpee to plate musical chairs
WheelWod CrossFit Open 26.2 (Checkmark)
3 rounds for time
80 ft. walking lunges
20 alternating db snatch
20 jumping pull-ups or ring rows
Announcements
Feb 27 -Mar 13 CrossFit Open Starts
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General
2 Sets:
12/9 Calorie Bike
8/8 Single Arm Dumbbell Deadlift
6/6 Single Arm Dumbbell Hang Snatch
4 No Jump Burpees
8 Scapular Pull-Ups
6/6 Single Arm Ring Rows
Specific
2 Sets: @ Warm-Up Loads
3 Dual Dumbbell Burpee Deadlift
4 Dual Dumbbell Sumo Deadlifts
5 Dual Dumbbell Hang Muscle Snatch
2 Devils Press
3 Jumping Pull-Ups, Controlled Eccentric
Primer
Perform 1 Set @ Working Loads and Mods
3 Devils Press
4/3 Strict Pull-Ups
5/4 Calorie Bike
"Dark Horse" (AMRAP - Rounds and Reps)
16:00 AMRAP
4 Devils Press
8/6 Strict Pull-Ups
14/10 Calorie Bike
Dumbbells: 2x(Rx50/35, S 40/25)
Score = Rounds + Reps
Goal: 4-6 rounds
RPE: 8.5–9/10
Stimulus: Gymnastics Strength / Grip Endurance / Aerobic Capacity
Primary Objective: Manage the Devils Press as the anchor of each round, keeping the reps unbroken and control the dumbbell overhead to preserve grip and shoulder endurance across 16 minutes.
Secondary Objective: Hold strict pull-ups in consistent sets round to round. Avoid going to failure, breaking up early will help with compounding fatigue later in the workout.
Bodybuilding Finisher (Checkmark)
4 Sets:
10 Dumbbell Chest Flys
10 Dumbbell Hex Press
Rest 30 sec
10 Ring Rows
10 Dumbbell Bicep Curls
Rest 30 sec
Announcements
Feb 27 -Mar 13 CrossFit Open Starts
HGXGEAR.com for Apparel
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Bulgarian Split Squat (4 sets (12 reps each leg)
Dual DB or KB
Go lighter and work on ROM, 90 degrees)
B: Shoulder Press (5 sets: Strict press + Push press
3+5
65/70/75/75/75 of 1RM
***Rest as needed b/t sets)
C: Metcon (Checkmark)
3 sets: 15 reps each side
Banded wood chops
***
3 sets: 15 reps each side
Banded paloff press
Announcements
Feb 27 -Mar 13 CrossFit Open Starts
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Prep
400m Run with Partner and Medball
-
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10/10m Lateral Lunge and Step
10m Walking Figure 4 Stretch
3 Sets:
10 Medball Partner Chest Pass
10/10 Medball Rotational Pass
10 Partner Banded Paloff Press
Specific Prep: Get to Specific Working Loads in 1-2 Sets
100ft (30m) Farmers Carry
25ft (7.5m) Farmers Walking Lunge
8 Synchro Air Squats
1 Partial Wall Walk + 1 Wall Walk
CrossFit Games Open 26.2 (Checkmark)
TBD!!!
"Double Down" (Time)
For Time: With Partner
400m Run (Together)
400m Farmer Carry (Split)
400m Run (Together)
100 Synchro Air Squats
400m Run (Together)
100m Dual DB or KB Farmers Walking Lunge (Split)
400m Run (Together)
24 Wall Walks (Split) (10in from wall)
Farmer Carry: DB 2x(Rx50/35, S 40/25) or KB (Rx53/35, S 44/26)
Farmers Walking Lunge: DB 2x(Rx50/35, S 40/25) or (Rx53/35, S 44/26)
Score = Time
Goal: 30–40 minutes
Time Cap: 40 minutes
RPE: 8–8.5/10
Stimulus: Aerobic Capacity / Muscular Endurance / Midline Stability
Primary Objective: Manage the carrying and lunging volume as a team , communicate load sharing on split movements and keep transitions tight between partners.
Secondary Objective: Keep all four runs together and at a pace both partners can sustain. The runs are the glue of this workout, do not let one partner red line while the other recovers.
Accessories (Checkmark)
For Quality:
3 Sets
:30 Wall Sit March
:30 Weighted Sorenson Hold
Announcements
Feb 27 -Mar 13 CrossFit Open Starts
HGXGEAR.com for Apparel
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
2 Sets: For Quality
10 Banded Pull throughs
12 Banded Pull Aparts
5/5 Dumbbell Windmills
20 Bear Plank Shoulder Taps
8-10 Deficit Push-Ups
:15 Hollow Hold
Specific Prep
3 Sets:
3-5 Barbell Bench Press Building to Working Loads
4-6 Dumbbell Renegade Rows, Building to Working Loads
5-7 GHD Sit-Ups, increasing range of motion and getting correct set-up
CrossFit Games Open 26.2 (AMRAP - Reps)
For time:
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups
Time cap: 15 minutes
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
alternative workout "Iron Minute" (Weight)
For Load
16:00 EMOM
Minute 1: 10 Bench Press
Minute 2: 14 Renegade Rows
Minute 3: 18 GHD Sit-Ups
Minute 4: Rest
Bench Press: 60% of 1RM
Renegade Row: 2x50/35lb (22.5/15kg)
Score = Bench Press Load
Record Notes on other two exercises
Goal: Complete all reps within each minute with 10–20 seconds to spare
RPE: 6-7/10
Stimulus: Strength / Muscular Endurance / Midline
Primary Objective: Hold consistent bench press mechanics across all 4 sets as 60% should feel challenging, but never grindy. Focus on controlled descent, full range of motion, and driving through a strong lockout every rep.
Secondary Objective: Maintain strict body mechanics on the renegade rows, avoiding hip rotation and sloppy bracing. The rest minute is there for a reason, use it to reset breathing and prepare for the next set.
Accessory Finisher (Checkmark)
F or Quality
3 Sets:
10 Reverse Nordic Curls
20 Alternating V-Ups
:30 Ring Plank
:20/:20 Side Plank
Announcements
Feb 27 -Mar 13 CrossFit Open Starts
HGXGEAR.com for Apparel
HomeGrown AthletX - Legends (65+)
A: Metcon (Checkmark)
Warm-up
3 sets: small plates (Y, T, W) 15 reps
3 sets: Wall ball rotational passing
Partner training
12 Wall ball cleans (or plate)
12 Wall ball shoulder to overhead
12 Wall ball ground to overhead
100M Wall ball carry
****
Row or Ski