All Posts in Uncategorized
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Fri June 26th 6:30pm Networking Night
HomeGrown AthletX - Legends (65+)
Metcon (Checkmark)
Warm-up: band stretch
Interval training:
Wood chops
Banded face pulls
Paloff press
Plate halos
Plate standing rotations
Plate farmers carry
Plate chest press
Rig supported air squats
Rig supported alternating lunges
Wall push-ups
Wall high knees
100M “brisk” walk
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Fri June 26th 6:30pm Networking Night
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice
10/10 Quadruped Thoracic Rotations
:20 Extended Plank Reverse Bridge
10 Hollow Rocks
10 Arch Rocks
Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)
10 Cossack Squats + 10 Air Squats
1 Wall Walk + 10 Handstand Weight Shifts
5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups
-
Then Jump into the Handstand Walk Progressions and Practice
Gymnastics Skill: Handstand Walk (Checkmark)
Progressions and practice time structured around athlete ability. Work athletes through the following progressions based on where they are with the movement:
Handstand Weight Shifting for athletes still developing balance and shoulder stability.
Handstand Walks to Wall for athletes who have the kick-up but are not yet walking open floor.
Handstand Walks for athletes who are ready to cover distance on open floor.
Modifications:
Level 1: Wall Walks or Handstand Shoulder Taps against the wall; focus on a strong, stacked position at the top and consistent scapular engagement rather than distance.
Hotel Gym / Travel: Wall Walks or Pike Shoulder Taps on the floor; prioritize overhead position and midline tension.
Primer (Checkmark)
1 Round:
6-8 GHD Sit-Ups
30 Double Unders or 50 Single Unders
6-8 Wall Balls
10-15ft Handstand Walk / 1-2 Wall Walks / 20 Handstand Shoulder Taps
Use this to confirm GHD range of motion, Double Under standard, wall ball load, and Handstand Walk modification before "Ride the Ultimate" begins.
"Ride the Ultimate" (4 Rounds for distance)
20:00 EMOM
Minute 1: 15 GHD Sit-Ups (A: 20 ab mat sit ups)
Minute 2: 50 Double Unders (A:75 singles)
Minute 3: 15 Wall Balls
Minute 4: Max Distance Handstand Walk (A: Max Handstand Shoulder Taps)
Minute 5: Rest
Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Score = Total Distance (ft) accumulated across all Handstand Walk minutes
Goal: 30ft+ per set
Stimulus: Midline Capacity / High Skill Gymnastics
RPE: 7.5/10
Primary Objective: Complete each prescribed working minute in under 45 seconds, leaving meaningful rest before the next minute flips.
Secondary Objective: Accumulate 25ft or more of Handstand Walk in each max effort minute, maintaining consistent output across all four sets.
Accessories (Checkmark)
For Quality:
3 Sets:
5/5 Low Plank Knee to Elbow , Slow
10 Goblet Cossack Squats
50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Fri June 26th 6:30pm Networking Night
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Incline Bench Press (Weight)
Every :90sec
5x5 at 80-83%
***
3 sets
8 Incline close grip bench press (Heavier than last week)
8 DBs Floor press
8 DBs Barrel press
12 DBs Incline flys
B: Metcon (Checkmark)
3 sets
8 DBs Skull crushers (heavier than last week)
10/10 DB kick backs
12 Banded behind the head tricep press
****
CORE
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Fri June 26th 6:30pm Networking Night
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Bike (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m A-Skips + 10m B-Skips
Primer (Checkmark)
2 Rounds at Working Pace:
200m Run at goal AMRAP pace
1:00 Row at goal output
1:00 Bike at goal output
Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.
PRVN Engine (2 Rounds for calories)
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1500m Run
Max Calorie Bike (in remaining time)
Score = Total Calories (Row + Bike)
Goals: 40/30+ Calories per AMRAP
Stimulus: Aerobic Capacity Test
RPE: 9.5/10
Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.
Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.
Group stretch
pick your fav
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Fri June 26th 6:30pm Networking Night
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Warm-Up
2 Sets
10 Banded Passthroughs
15 Banded Pull-Aparts
5/5 Single Arm Kettlebell Strict Press
5/5 Kettlebell Windmill
:15 Hollow Hold
10 Alternating V-Ups
Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
Shoulder Press (Every 3:00 x 3 Sets:
10 Strict Press
Loading: 65-75% of 1RM Strict Press, same load across all three sets.)
Modifications:
Hotel Gym / Travel: Every 3:00 x 3 Sets: 10/10 Single Arm Dumbbell Strict Press at challenging load, same load across all three sets.
Primer (Checkmark)
8 Bar Kip Swings
4 Strict Knees to Chest
6 Toes to Target or Alternating Toes to Target (Building to Bar)
-
4-6 Dumbbell Bench Press @ Warm-Up Loads
4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads
-
4-6 Toes to Bar or modification for the day
4-6 Dumbbell Bench Press @ Working Loads
4-6 American Kettlebell Swings @ Working Loads
Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.
"Pain It Don't Hurt" (Time ↓ Shorter is Better)
For Time
8 Sets:
8 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x (Rx50/35, S 40/25)
Kettlebell: (Rx70/53, S 53/44)
Score = Time
Goals: 12:00-16:00
Time Cap = 18:00
Stimulus: Upper Body Density
RPE: 8/10
Primary Objective: Stay unbroken across all three movements in every set, treating each 8-rep effort as a quick, deliberate working set rather than a sprint.
Secondary Objective: Keep transitions tight between movements and maintain consistent set times across all 8 rounds, with round eight looking as sharp as round one.
Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Single Arm Dumbbell French Press , Moderate
15 Banded Tricep Extensions
10 Incline Y Raise , Light to Moderate
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Fri June 26th 6:30pm Networking Night
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Pendlay Row (Every :90sec
10-8-6-4-2
75%/80%/85%/90%/95+%)
B: Metcon (Checkmark)
4 sets
10 T Rows (Landmine set-up) use small ropes or think bands
*****
4 sets
8/8 KB or DB Gorilla rows
8 Chin-ups
*****
4 sets
15 Banded lat pulls (black or green)
8/8 DBs Alt Hammer curls
*****
4 sets
8/8 DBs Bicep curls
12/12 Seated or GHD preacher curls
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Fri June 26th 6:30pm Networking Night
HomeGrown AthletX - Legends (65+)
Metcon (No Measure)
Warm-up
PVC
2 sets; small plates (Y,T,W) 15 reps/each letter
***
12min AMRAP
12 KB or DB RDL
12/12 KB or DB swings
12/12 KB or DB high pulls
100M Farmers carry - weighted
***
12min AMRAP
12/12 DB hang power cleans
12/12 DB shoulder to overhead
12/12 DB hang power clean to overhead
100M DB farmers carry (overhead)
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Fri June 26th 6:30pm Networking Night
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
10 Alternating Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
Front Squat (Every 3:00 x 5 Sets:
5 Front Squats
Loading: 75-80% of 1RM Front Squat, same load across all five sets.)
Modifications:
Level 1: Every 3:00 x 5 Sets: 8-10 Goblet Squats or 5 Front Squats from the rack at moderate load with a focus on full depth and upright torso. Build load across sets as mechanics allow.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 8-10 Dual Dumbbell Front Squats at challenging load, same load across all five sets.
Primer (Checkmark)
1 Round at workout pace:
12/10 Calorie Row
7 Dual Dumbbell Box Step-Ups
3-5 Burpee Pull-Ups
Use this to confirm row pace, dumbbell load, and Burpee Pull-Up bar height before "Bodhi" begins.
"Bodhi" (4 Rounds for reps)
4 x 3:00 AMRAP (12:00 Continuous)
16/13 Cal Row or Ski 12/9
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x (Rx50/35, S 40/25)
Score = Max Reps (Burpee Pull-Ups across all 4 windows)
Goals: 8+ Burpee Pull-Ups per set
Stimulus: Leg Stamina / Grip Management / Aerobic Capacity
RPE: 8/10
Primary Objective: Complete the Row and Dual Dumbbell Box Step-Ups by the 2:10 mark each window, leaving a full :50 of max effort on the Burpee Pull-Up bar.
Secondary Objective: Accumulate 8 or more Burpee Pull-Ups in every set, maintaining a consistent rhythm on the burpee and kipping efficiently on every rep at the bar.
Accessories (Checkmark)
For Quality:
3 Sets:
4-6 Weighted Strict Pull-Ups
12 Goblet Cossack Squats
16 Renegade Rows
Choice on Loads
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Fri June 26th 6:30pm Networking Night
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Prep
2:00 Cardio Choice
-
2 Sets:
10 Cossack Squats
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
20 Alternating Plank Shoulder Taps
Specific Prep
2 Sets: Empty, Then Light Loads
3 Clean Lift Off
3 Power Clean
3 Push Press
3 Front Squat
3 Thruster
Barbell Primer
Power Clean + 2 Thrusters
Rest 10 sec
Squat Clean Thruster + Thruster
Building to starting loads
Thruster (Weightlifting Variable Reps & Sets)
Athletes can power clean the bar into the front rack and then perform 2 thrusters, or squat clean thruster + thruster the loads overhead.
Modifications:
Level 1: 10:00 EMOM, Every 1:00: 2-4 Thrusters from the rack at moderate loads across
Hotel Gym / Travel: 10:00 EMOM, Every 1:00: 4 Dumbbell Thrusters at moderate to challenging load, focusing on squat depth and full overhead extension.
Primer (Checkmark)
3 Sets:
10 Bench Press (Empty Bar)
8 Bench Press @ 40%
6 Bench Press @ 50%
10 Renegade Rows, building over 3 sets to working loads
Rest as needed between sets.
Use this to confirm Bench Press load and Renegade Row dumbbell selection before "Push It" begins.
"Push It" (5 Rounds for weight)
Every 3:00 x 5 Sets:
10 Bench Press
20 Renegade Row
Bench Press: 60% of 1RM Bench Press
Renegade Row: 2 x (Rx50/35, S 40/25)
Score = Bench Load (add time per set in notes)
Goals: Under 2:00 per set, Unbroken Reps
Stimulus: Hypertrophy / Upper Body Push and Pull
RPE: 6/10
Primary Objective: Complete all 10 Bench Press and 20 Renegade Row reps unbroken in every set, finishing each 3:00 window with at least 1:00 of rest.
Secondary Objective: Maintain a locked, square midline on every rep of the Renegade Row across all five sets, using load selection that supports position, not just rep completion.