Announcements
HGX Intermural Open Feb 28-March 14
CrossFit Kids MLK Bring a Friend day Jan 20th at 3:30-4:15pm breanne@hgxfit.com to reserve a spot
HomeGrown AthletX - Functional Fitness
General Warm-Up
Mobility Prep (2 minutes):
5/5 World’s Greatest Stretch
10 Alternating Scorpions
:20/:20 second Samson Stretch Hold
—
General Warm-Up (5–7 minutes):
2 Rounds:
10 PVC Pipe Passovers
:15/:15 second PVC Pipe Prayer Stretch
10 Air Squats
6 Hanging Strict Knee Raises
8/6 Calorie Row or Echo Bike
Barbell Specific Prep
Specific Warm-Up: (5-7 minutes):
Barbell:
2 Sets: From the Rack
2 Snatch Grip Push Press + 2 Snatch Grip Push Jerk + 2 Snatch Grip Split Jerk
5 Overhead Squats (empty barbell)
Then Build Towards 75% of 1RM Overhead Squat
Overhead Squat (Every 2:00 x 4 Sets
3 Reps @ 75%+
% of Overhead Squat
)
"Voodoo Magic" (4 Rounds for time)
For Time:
Every 4:00 x 4 Sets
12 Toe to Bar
10/8 Cal Row, Ski or 8/6 Cal Bike
12 Overhead Squats
10/8 Cal Row, Ski or 8/6 Cal Bike
Barbell: (Rx 95/65, S 75/55)
--
Goal: 3:00-3:30/set
Score = Sum Total Interval Time
Stimulus: Midline Stamina and Endurance
RPE : 8/10
Primary Objective: Aggressive Machine Paces
Secondary Objective: Unbroken Overhead Squats, Toe to Bar in 2 sets or less.
This workout combines gymnastics, cals and weightlifting in a challenging interval format. Athletes will complete each set for time, resting for the remainder of the 4-minute window before starting the next round. The goal is to maintain consistent pacing across all four sets while minimizing transitions and fatigue buildup.
Strategy:
Work to keep the Toes to Bar in 2 sets or less before moving to an aggressive pace on the Row, Ski or Bike before circling back around to an unbroken set of 12 Overhead Squats and then finishing off with another aggressive hit cals.
Avoid over-pacing the first round, while at the same time remaining consistent and even increasing pace on the final round.