Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Prep

2:00 Cardio Choice

2 x

5 Bootstrap Squats + Deep Squat Thoracic Rotations

5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)

5 Up Downs (no push-up / no jump burpees)

10 Alternating Scorpions

10/10 Dynamic Clam Shell

Specific Prep

From the Rack

:15 Behind the Neck Elbow Punch Throughs

10 Good Mornings

5 Front Squats (Empty Barbell)

-

5 Front Squats, light

3 Front Squats, moderate

3 Front Squats, moderate / heavy

Then put working weights on the bar

Front Squat (Weightlifting Variable Reps & Sets)

Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:

Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.

Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.

"Rhino" (Time)

For Time:

27-21-15-9-9

Dual DB Front Rack Step Lunges

Lateral Burpees Over DB

Goal: 10:00 - 14:00

Time cap: 15:00

(Rx50/35, S 40/25)

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

1:00 Echo Bike or Run

2x

5 Dual Dumbbell Sumo Deadlift

5 Dual Dumbbell Upright Rows

5 Dual Dumbbell Strict Press

5 Strict Knees to Chest

5/5 Single Arm Rotational Ring Rows

5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups

Specific Prep

2 x

3 Shuttle Runs (Practice Turn and Stay Low)

3 Devils Press @ Warm-Up Loads

6 GHD Sit-Ups or 6 V-Ups

3 Strict Pull-Ups or 6 Supine Grip Ring Rows

9/7 Calorie Echo Bike

Gymnastic Skill: Rope Climbs (No Measure)

Spend time practicing the J-Hook footwork using the box seat method, or stand and cut the rope and just stand on the feet with hands staying in the same position. The goal is to find a sustainable modification for each athlete, whether that is a shorter distance on the rope, a solid J-Hook and stand hold, or moving to pull to stands for the workout. Every athlete should leave this block knowing exactly what they are doing in the EMOM.

Modifications:

Level 1: J-Hook + Stand and Hold / Pull to Stands / shorter rope distance

Hotel Gym / Travel: 3 Strict Chin-Ups in place of each rope climb

Primer (No Measure)

2 Sets at Working Loads and Modifications

1 Rope Climb or Modification

2 Shuttle Runs

3 Devils Press

6 GHD Sit-Ups or 6 V-Ups

Rest as needed between sets.

Use this to confirm rope climb modification and dumbbell load before "The Revenant" begins.

"The Revenant" (AMRAP - Rounds)

20:00 EMOM

Minute 1: 3/2 Rope Climbs

Minute 2: 6 Devils Press

Minute 3: 12/9 Calorie Bike

Minute 4: 6 Shuttle Runs

Minute 5: 18 GHD Sit-Ups or 18 V-Ups

Rope Climb: 15ft

Shuttle Run: 25/25ft

Dumbbells: 2 x (Rx50/35, S 40/25)
Score = Rounds Completed (20 Total)

Goals: Complete All 20 Rounds (20 Minutes)

Stimulus: Midline / Grip Conditioning

RPE: 7.5/10

Secondary Objective: Manage the compounding midline and grip fatigue by using the shuttle run and echo bike minutes as intentional reset points, arriving at the rope climb and GHD minutes as composed as possible.

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Row/burpee or air squat game

Bench Press (6x3
Build over sets)

Father's Day AMRAP (Checkmark)

40 db push press

20 cals machine

200 ft sandbag/heavy ball carry

6 tire flips

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

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

A: Bulgarian Split Squat (Every 2min for 4 sets
10/10 Bulgarian split squats
***One or Two DBs***)

B: Push Press (Every 2min for 5 sets
1 Power clean + 3 Push press (Hold last rep for :05sec)
Set1: 65%
Set2: 70%
Set3: 75%
Set4: 80%
Set5: 80+%
***Percentage from 1RM PC***)

C: Metcon (Checkmark)

4 sets: Seated

10/10 DB Arnold press

10/10 DB Rear delt raises

10/10 DB Front delt raises

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

1:30 Row

10 Alternating Active Pigeon Stretch

10 Iron Cross Stretch

10 Alternating Scorpion Stretch

10 Deep Lunge Mountain Climbers

-

4 Medball Front Squats

4 Medball Push Press

6 Wall Balls

4 No Jump Burpees

4 Box Jump Overs

2-4 Burpee Box Jump Overs

Primer (No Measure)

Each Partner Completing, Resting 1:1

10 Wall Balls

5 Burpee Box Jump Overs

10/8 Calories on Rower

-

Then, get set for the workout.

Use this to confirm loads and handoff strategy before "King of the World" begins.

"King of the World" (9 Rounds for reps)

For Max Reps, With a Partner

AMRAP x 6:00-4:00-2:00

Wall Balls

Burpee Box Jump Overs

Calorie Row Bike or Ski

Wall Ball: (Rx 20/14, S 16/12), 10/9 ft target

Box Height: (Rx24/20, S 20/16″)
Score = Total Reps Across All Movements

Goal: Male Team: 520-640 Reps / Female Team: 420-560 Reps

Stimulus: Leg Stamina / Partner Pacing

RPE: 8/10

Secondary Objective: Maintain a consistent working pace or increase pacing as the time domain condenses, treating the 2:00 as a full effort sprint relative to the 6:00 opener.

Accessories (Checkmark)

For Quality

3 Sets:

10 Reverse Nordics

10 Paused Goblet Cossack Squats (2 seconds)

1:00 Forearm Plank (Weighted)

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

2 Sets:

15 Banded Good Mornings

10m/10m Banded Lateral Walks

10m/10m Banded Monster Walks

:30 Dead-Bugs

:20 Extended Reverse Plank Bridge

Specific Prep

8 Romanian Deadlifts

6 Russian Kettlebell Swings + 6 American Kettlebell Swings

4 Inchworm to Double Push-Up

8 Scapular Pull-Ups

8 Ring Rows or 6/6 Single Arm Ring Rows

2 x (Building to Working Loads)

4 Deadlifts

8 American Kettlebell Swings

4-6 Dumbbell Bench Press

4-6 Elevator Kipping Pull-Ups (Building to Chin Over Bar Pull-Ups, or adjusting to movement modification)

Primer (No Measure)

@ Working Weights and Modifications

2 Sets

4 Deadlifts

4 American Kettlebell Swings

4 Dumbbell Bench Press

4 Pull-Ups

Rest :30 b/t sets

Use this to confirm loads and break strategies before "The Long Con" begins.

"The Long Con" (AMRAP - Rounds and Reps)

For Rounds + Reps

20:00 AMRAP

15 Deadlifts

20 American Kettlebell Swings

15 Dumbbell Bench Press

20 Pull-Ups

Barbell: (Rx 225/155, S 165/125)

Kettlebell: (Rx53/35, S 44/26)

Dumbbell Bench Press: 2 x (Rx50/35, S 40/25)
Score = Rounds + Reps

Goals: 4-5 Rounds

Stimulus: Posterior Chain + Upper Body Push / Pull

RPE: 8.5/10

Secondary Objective: Commit to a break strategy before the clock starts and hold it across every set, going out with the goal of unbroken and shifting to singles will cost far more time than planned two or three set breaks from the beginning.

Accessory Finisher (No Measure)

For Quality

3 Sets:

10/10 Single Arm Dumbbell Bent Over Row

15 Towel Kettlebell Curls

10/10 Banded Bird-Dog

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Stretches:

updog down dog

bird dog

scorpion

cat cow

glute bridge

air squats

cossack squats

leg swings

arm circles

Limbo!

Power Snatch (Power Snatch + Hang Power Snatch)

Workout (Checkmark)

3-4 sets

every 4 min:

20 jumprope or 40 split rope

10 alt db snatch

5 burpee over db (5 box u-turn)

Tabata (Checkmark)

Sit ups

Plank

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Prep

2 x

1:00 Cardio Choice

10 Bend and Bows

10 90/90 Hip Switch + Get-Ups

10 Down Dog to Up Dog

20 Down Dog Alternating Toe Touches

Specific Prep

2 x

8 Romanian Deadlifts

6 Tall Muscle Cleans

8 Bradford Presses w/lockout

8 Back Squats

-

Building to Working Loads

3-4 x

3 Back Squats

1 Power Clean + 3 Strict Press

Strength: Back Squat + Strict Press (2 Rounds for weight)

12:00 EMOM

Minute 1: 3 Back Squats at 80% of 1RM

Minute 2: 5 Strict Press at 100% of 3x10 Strict Press Test from Week 1

Strict Press is taken from the floor of each set. Athletes should have both bars staged and loaded before the EMOM begins. Six total sets of each movement across the 12:00 window.
Modifications:

Level 1: Reduce back squat to 70% of 1RM, move to dual dumbbell strict press.

Hotel Gym / Travel: Dumbbell goblet squat x5 and dumbbell strict press x5, select a challenging load for both.

Primer (No Measure)

1 Wall Walk + :10 Nose to Wall Hold

1 Wall Walk + 1 Wall Facing Handstand Push-Up (adjust distance as primary modification)

15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working load

6 Bar Kip Swings

4 Strict Knees to Chest

4-6 Elevator Kip Toes to Bar (building to working modification)

-

1 Wall Walk Complex (or Box Wall Walk Complex)

15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working loads

4 Toes to Bar

Use this to confirm movement modifications and KB load before "Daniels" begins.

"Daniels" (AMRAP - Rounds and Reps)

For Rounds + Reps

12:00 AMRAP

2 Wall Walk Complex

25ft Dual KB/DB Front Rack Walking Lunge

8 Toes to Bar

Wall Walk Complex = Walk feet up wall + 2 Wall Facing Handstand Push-Ups+ walk down wall/ 10-in from wall

KB: 2 x (Rx53/35, S 44/26)

DB: 2 x (Rx50/35, S 40/25)
Score = Rounds + Reps

Goals: 6-8 Rounds

Stimulus: Muscular Endurance / Midline

RPE: 8.5/10

Primary Objective: Consistent pacing across all rounds, no significant drop-off from minute 1 to minute 12.

Secondary Objective: Unbroken movements on all three stations with quick, composed transitions between each.

PRVN Reset (No Measure)

4 Sets:

10 Slow Scap Push Ups

10/10 Banded Shoulder External Rotations

:15/:15 Banded Clamshell (Top)

:30/:30 Pigeon Pose w/ Distraction

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

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

A: Pendlay Row (Time cap: 12min
5x3 at 90% of 1RM
***B/T sets 8 Dual DB Gorilla rows***
50+/35+#)

B: Yates rows (Time cap: 12min
5 x 3 at 90% of 1RM
***B/T sets 5 Chin-ups (weighted)***)

C: Metcon (Checkmark)

4 sets

10 BB Reverse grip bent over rows

5/5/5/5 DBs Reverse/Hammer/ISO (tempo 3.1.x.1)/Bicep curls

15/15 DB Preacher curls

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up: 12 reps

3 sets Small plates (Y, T, W)

*****

Interval training

150 Bench sit / stand (with weight)

100M Farmers carry (weight)

150 DBs Burpee to overhead

100M Farmers carry (weight)

150 Knee raises

100M Farmers carry