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)

-

:20/:20 Crossbody Lat Stretch

5/5 World's Greatest Stretch

8/8 Quadruped Thoracic Rotations

12 Banded Pull-Aparts

10 Banded Passthroughs

10 Down Dog to Up Dog

10 Down Dog Toe Touches

-

2 Sets: (Priming Positions)

10 Banded Good Mornings

8 Single Leg Toe Touches (4/4)

10 Glute Bridges

16 Bear Plank Shoulder Taps

Specific Prep

6 Inchworm Push-Ups

6 Down Dog Pike Push-Ups

:15 Wall Supported Handstand Hold

2-3 Eccentric Handstand Push-Ups or Box Pike Handstand Push-Ups

3-5 Strict Handstand Push-Ups or working modification for the day (Head to hands triangle, ribs down, push all the way to lockout)

-

2 Sets: Empty Bar, Then Building

5 Barbell Romanian Deadlifts

3 Deadlift Lift Offs to Knee (Focus on tension over the bar and bar close)

3 Deadlifts @ Warm-Up Loads

-

5 Deadlifts @ Working Load (Confirming the load and the break plan)

15/12 Cal Row, building the last :20 to intended workout pace (Long legs, quiet hands, find the damper and drag you plan to live at for 50/40 calories)

"Natural Selection" (AMRAP - Rounds & Reps)

20:00 AMRAP

50/40 Cal Row or Ski or 35/28 Cal Bike

35 Deadlifts

20 Strict Handstand Push-Ups

Score = Rounds + Reps

Barbell: (Rx 205/145, S 155/115)
Goals: ~3 Rounds, +/- 10-20 Reps

Stimulus: Mixed Modal Muscular Endurance

RPE: 7.5/10

Primary Objective: Complete the row in under 3:00 and the deadlifts in under 2:00 each round.

Secondary Objective: Maintain sets of 5 or more on the strict handstand push-ups.

[Natural Selection: Levels] (AMRAP - Rounds & Reps)

Masters 55+:

40/32 Calorie Row,

30 Deadlifts,

15 Strict Handstand Push-Ups or Box Pike Handstand Push-Ups

Barbell: 155/105lb

Accessories (Checkmark)

For Quality:

3 Sets:

12-15 Ring Hamstring Curls (with rings or sliders)

:20 Feet Elevated Hamstring Plank

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up: band stretch

Interval training: Rotate every 10 reps

Wood chops

Banded face pulls

Banded tricep ext (together - both arms)

Plate halos

Plate ground to overhead

Plate standing rotations

Plate chest press

Rig supported air squats

Rig supported alternating lunges

Wall push-ups

Wall high knees

250M “brisk” walk

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Deadlift (Every 2min for 5 sets
4 reps at 88+% of 1RM
*****
4 sets
10 DB Elevated heavy sumo squats (standing on plates)
)

Pendlay Row (5x6 reps at 80%
B/T sets: 8/8 Dual DB/KB Bent over rows)

Yates rows (4x8 at 75%
****
3 sets
10/10 DB Renegade rows with a twist)

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

-

:20/:20 Samson Stretch

10 Bootstrap Squats

:20 Alternating Scorpions

5/5 Thread the Needle to Thoracic Rotation

-

2 Sets:

25/25ft (7.5/7.5m) Lateral Band Walk

25/25ft (7.5/7.5m) Monster Band Walk

8 Air Squats with a :02 Pause in the Bottom

12 Banded Pull-Aparts

:15 Dead Hang + :15 Active Hang

Specific Barbell Prep

5 Back Squats @ Empty Barbell (Brace before the descent, consistent depth every rep)

-

4 Back Squats @ 40-50%

3 Back Squats @ 50-60%

2 Back Squats @ 60-70% (Building to the first working set)

Back Squat (Every 3:00 x 4 Sets
Set 1: 6 Reps @ 72-77%
Set 2: 6 Reps @ 72-77%
Set 3: 6 Reps @ 72-77%
Set 4: 6 Reps @ 72-77%
Percentages are based off a 1RM Back Squat.)

Loading Notes

• Reps drop by 2 from the progression three weeks ago while percentages have increase a bit here, so pick a load inside the range and repeat it across all four sets.

• This is funnel style periodization: we built mechanics through time under tension early, hit higher percentage and lower volume last week, and now we sit in the middle to express both.

• If set three starts to grind or depth changes, hold the load or come down slightly for set four; quality wins over the number on the bar.

"The Chase" (AMRAP - Rounds & Reps)

For Reps

3 Sets

5:00 AMRAP

12 Pull-Ups

15 AbMat Sit-Ups

18 Air Squats

Rest 1:00 b/t Sets

17:00 Clock

Score = Total Rounds + Reps
Goals: ~3 Rounds per Set

Stimulus: Bodyweight Conditioning / Gymnastics Density

RPE: 8/10

Primary Objective: Two sets or less on the pull-ups every round.

Secondary Objective: Consistent pacing round to round and set to set.

[The Chase] (AMRAP - Rounds & Reps)

Masters 55+:

3 Sets

5:00 AMRAP

9 Pull-Ups

12 AbMat Sit-Ups

15 Air Squats

Rest 1:00 b/t Sets

Accessories (Checkmark)

For Quality:

3 Sets:

12 Dual Dumbbell Bicep Curls

:30 Hollow Hold

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 (Bike Ideally)

-

:20 Hand to Hand Wrist Circles

:20 Back Slaps

:20 Alternating Arm Swings

10 Down Dog Toe Touches

10 Alternating Scorpions

5/5 World's Greatest Stretch

10 Bootstrap Squats

-

2 Sets (Priming the Pull and Front Rack):

8 Barbell Good Mornings

5 Tall Muscle Cleans

8 Behind the Neck Elbow Punch Throughs

3 Barbell Squat Jumps

5 Front Squats @ empty barbell

Specific Barbell Prep

3 Clean Lift Offs @ empty barbell (Slow off the floor, lats on, shoulders stay over the bar)

3 Segment Power Cleans, pausing :02 at the knee

3 Low Hang Power Cleans, pausing :02 in the low hang (Weight mid-foot, chest tall, no rocking out of the pause)

-

3-4 Sets: building from light loads to 70%

1 Segment Power Clean (Knee) + 1 Paused Low Hang Power Clean (Rehearse the :10 rest and reset rhythm between complexes)

Power Clean (Every 2:30 x 5 Sets @ 70%+
2 Complexes
1 Segment Power Clean (Below Knee)
1 Paused Low Hang Power Clean
-rest :10 b/t complexes-
Percentages are based on the 1RM Power Clean.)

Loading Notes

• Each set is 2 rounds of the complex; drop the bar between complexes and take :10 before starting round two.

• Rep 1 begins from the floor with a pause at mid shin on the ascent; Rep 2 is a low hang rep with a pause in the bottom of the hang, below the knee.

• Begin at 70% and build in small jumps to no more than 8 RPE this week; a good target is around 85%.

"Fight or Flight" (Time)

For Time

400m Run

20 Burpee Box Jump Overs (Facing)

30/22 Cal Bike or 43/29 Cal row or Ski

20 Burpee Box Jump Overs (Facing)

Time Cap: 15:00

Score = Time

Box: (Rx24/20, S 20/16″)
Goals: 7:00-11:00

Stimulus: Leg Stamina / Burner

RPE: 10/10

Primary Objective: Start fast, finish faster.

Secondary Objective: Hold a repeatable burpee cadence in both sets.

[Fight or Flight] (Time)

Masters 55+:

For Time

400m Run

16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs

24/18 Cal

16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs

Box: 20/16in

Accessories (Checkmark)

For Quality:

3 Sets:

10-12 Weighted GHD Hip Extensions

:45 Sorenson Hold

1:00 Forearm Plank

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Bench Press (Every 2min for 5 sets
3 reps at 85+%
*****
Max effort at 70%
)

B: Metcon (Checkmark)

3 sets

10 DBs Close grip press (heavy)

10 DB Pullovers

10 DBs Flat flys (bench)

*****

3 Supersets - Each one 3x

A. 10 BB bicep curls + 10 DB Tricep ext (behind the neck)

B. 10 BB Reverse curls + 10 DBs or BB Skull crushers

C. 10 BB Drag curls + 20 Push-ups

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up: PVC/Small plates (Y, T, W)

Interval training:

Banded face pulls

Banded lat pulls (together - both arms)

Medball side to side pass (with partner)

Bench - DB's burpee shoulder overhead

Bench - Sit/Stand/Hammer curls (with DB's)

Bench - Knee raises

250M “brisk” walk

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

-

10 PVC Pass-Throughs

10 PVC Around the Worlds

:20/:20 Standing PVC Pipe Prayer Stretch

10 Alternating Iron Cross Stretch

10 Down Dog Toe Touches

8 Inchworm Push-Ups

10 Bootstrap Squats

:30 Jump Rope Practice

-

2 Sets: (Priming the Legs and Ankles for Depth Jumps)

10 Alt Box Step-Ups

8 Air Squats @ 20x1 Tempo

:20/:20 Crossbody Lat Stretch

6 Pogo Hops in Place (Stiff ankles, quiet feet, off the ground fast)

Specific Barbell Prep

2 Sets w/ Empty Barbell:

5 Hang Muscle Snatch

5 Snatch Balance

5 Overhead Squats (:02 pause in the bottom, armpits forward)

3 Power Snatch (Snappy turnover, strong lockout in a quarter squat)

-

Then Build to Working Loads for the Complex:

3 @ 50%

2 @ 60%

1+2+1 @ 65-70% (Reset the breath and the setup between each rep of the complex)

Power Snatch (12:00 EMOM
Minute 1: 1 Power Snatch + 2 Overhead Squats + 1 Power Snatch
Minute 2: 3 Depth Jump to Box Jump
Depth Jump to Box Jump: Bench or 20in Box to the same height or a higher box)

Loading Notes

• Work at 70-80% of the limiter in the complex, which is the Overhead Squat for most athletes.

• Reps are touch and go today, the bar does not leave the hands or the overhead position mid-complex.

• Depth jump height stays modest and the landing box can build, but only if the reps stay quiet and powerful.

"Ambush" (AMRAP - Rounds & Reps)

For Time

10 Rounds

3 Power Snatches

6 Hand-Release Push-Ups

30 Double Unders (A:45 singles)

Work 2:15 / Rest :45 x 3 Sets

After the third rest period, continue working without additional mandatory rest until all 10 rounds are completed.

Time Cap: 15:00

Score = Rounds + Reps

Barbell: (Rx135/95, S 115/75)
Goals: 11:00-14:00

Stimulus: Barbell Cycling / Grip / Upper Body Density

RPE: 8/10

Primary Objective: Complete each working round in roughly 1:00.

Secondary Objective: Quick singles or touch and go on the snatches with efficient hands on the bar.

[Ambush:] (AMRAP - Rounds & Reps)

Master 55+

10 Rounds

3 Power Snatches

6 HR push ups

30 DU

Barbell: 115/75

Accessories (Checkmark)

For Quality:

3 Sets:

10/10 Half Kneeling Paloff Press w/Rotation

:45/:45 Side Plank

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)

-

12 Banded Pull-Aparts

6/6 Thread the Needle to Thoracic Rotations

:30 Dead-Bug

:20 Extended Reverse Plank Bridge

:30 Bird Dog from Crawling

-

2 Sets

5 Inchworm Push-Ups

:20 Hollow Hold

5/5 Kettlebell Windmills @ Light Load

5/5 Single Arm Kettlebell Strict Press @ Light Load

Specific Prep

12/9 Calorie Row (Building to Working Pace)

5/5 Half Kneeling Kettlebell Press

3/3 Get-Up to Elbow, Then 1/1 Full Turkish Get-Up @ Light Load

8 Slow Landmine Trunk Rotations @ Light Load (Controlled Tempo)

8 Renegade Rows @ Light Load (Hips Square, No Rocking)

5 GHD Sit-Ups @ Reduced Range (Confirming Range of Motion)

Strength Circuit (Checkmark)

12:00 EMOM (4 Sets / Each)

Minute 1: 1/1 Turkish Get-Up

Minute 2: 8/8 Landmine Trunk Rotations

Minute 3: 16 Renegade Rows

Choice on Loads
• Turkish Get-Up: challenging weight, but quality form; hit all positions on the way up and all the way back down before starting the next rep on the other arm.

• Landmine Trunk Rotations: all 8 in one direction, then all 8 in the other, loading is controlled with tempo @ 20x1.

• Renegade Rows: Right Arm = Rep 1, Left Arm = Rep 2 and so on, 8 reps per arm for 16 alternating reps.

"Play It As It Lies" (AMRAP - Reps)

For Reps

3 Sets:

1:00 Row

Rest :30

1:00 GHD Sit-Ups

Rest :30

1:00 Single Arm Kettlebell Clean and Press

Rest :30

Score = Reps

Kettlebell: (Rx53/35, S 44/26)
Goals: 20/16 Cal+, 20+ GHD Sit-Ups, 12+ Reps

Stimulus: Midline and Pulling Capacity

RPE: 8/10

Primary Objective: Repeat the same numbers or better across all three sets.

Secondary Objective: Move for the full minute on every station, no early stops.

[Play It As It Lies: Levels] (AMRAP - Reps)

Masters 55+:

3 Sets:

1:00 Row

Rest :30

1:00 GHD Sit-Ups (Reduced Range) or AbMat Sit-Ups

Rest :30

1:00 Single Arm Kettlebell Clean and Press

Rest :30

Kettlebell: 35/26lb

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Bulgarian Split Squat (Every 2min for 4 sets
10/10 DB Bulgarian split squat )

B: Shoulder Press (Every 2min for 5 sets
Strict shoulder press
5 reps at 80% of 1RM (Rep 5 hold for :05sec)
*****
3 sets
12/12 SA DB rear delt raises
12/12 SA DB front delt raises
12/12 SA DB or small plate ISO side delt raises)