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Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (No Measure)
1:00 Cardio Choice
10/10 Bird-Dogs
10 Alternating Scorpion Stretch
:20/:20 Samson Stretch
8 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
10 Alternating V-Ups
20 Bear Plank Shoulder Taps
:30 Hollow Body Hold
1-2 x
5 GHD Sit-Ups (Short Range of Motion)
5 Dual Kettlebell Deadlifts
10m Farmers Carry (light, upright torso)
5 Inchworm Push-Ups
Specific Wall Walk Prep
1x
1 Partial Wall Walk (halfway up)
1 Full Wall Walk (controlled descent)
:20 Hollow Body Hold at the base
Primer (No Measure)
2 Sets at working pace:
8 GHD Sit-Ups
50m Farmers Carry
4 Shuttle Runs (25/25ft, 7.5/7.5m)
1 Wall Walk
Use this to confirm loads and GHD depth before "Middleman" begins.
"Middleman" (Time)
For Time
3 Rounds:
24 GHD Sit-Ups
200m Farmers Carry
16 Shuttle Runs
4 Wall Walks
Shuttle Run: 25/25ft
Farmers Carry: 2 x (Rx50/35, S 40/25)
Wall Walk: 10-in From Wall
Score = Time
Goals: 18:00-22:00
Time Cap: 24:00
Stimulus: Midline / Core Conditioning
RPE: 8/10
Primary Objective: Maintain consistent pacing per round, with each round taking roughly the same amount of time from start to finish rather than fading significantly in rounds two and three.
Secondary Objective: Keep the farmers carry to under three breaks per round, using load selection in the warm-up to find a weight that makes this standard achievable and repeatable across all three rounds.
Accessory Finisher (Checkmark)
For Quality
3 Sets:
:15/:15 Copenhagen Plank
:15/:15 Side Star Plank
10/10 Dumbbell Reverse Wrist Curls
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Pizza game!
Clean and Jerk (Take 12 min to build up to challenging 3 reps!
*Newer athletes do hang clean and press.)
Jordan's Super Sunday Partner Wod (Checkmark)
Split work:
AMRAP
10 clean and jerks (or hang db clean and press)
8 zombie rope climbs
10 clean and jerks
6 zombie rope climbs
100 m farmer's carry (2 kb/db)
8 sandbag over box
100 m farmer's carry
6 sandbag over box
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
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 Warm-Up
400 m machine
Vision activity w/ guide
Movement Prep: (No Measure)
• 5–8 eyes-closed box step-ups (encourage athletes to use their hands to find the box for reference)
• 3/3 single-leg squats with medball (can be done to a box for scaling)
• 10 seated medball slams (keep feet off the ground if possible)
• 3/3 one-arm burpees
• 10 PVC bat spins + 20 line hops (over + back = 1 rep)
HGX ADAPTIVEWOD (Time)
15:00 AMRAP
10 Eyes Closed Box Step ups (vision)
5 Medball Slamballs (seated)
10 Single-Leg Medball Squats (lower)
5 One armed burpees (upper)
10 PVC bat spins + 20 Line hops (over+back =1 rep) (neuro)
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
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 Warm-Up
2:00 Cardio Choice
:30/:30 Couch Stretch
2 x
8 Scapular Pull-Ups
8 Kip Swings
8 Ring Rows
10 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings
5 Barbell Back Squats
-
2 x
5 Front Squats (empty bar, 3-sec descent)
5 Kipping Pull-Ups or Jumping Pull-Ups
Specific Barbell Prep
5 Front Squats at empty barbell
5 Front Squats at 40-50%
3 Front Squats at 55-65%
Then load to working weight for the EMOM
Front Squat (Weightlifting Variable Reps & Sets)
The goal is fast, clean reps with elbows high, heels grounded, and a full lockout at the top. Thirty quality reps is the objective, not a max effort climb.
Modifications:
Level 1: 10:00 EMOM, 3 Goblet Squats or Dumbbell Front Squats at a moderate, controlled load; focus on depth, upright torso, and a braced midline across all ten sets.
Hotel Gym / Travel: 10:00 EMOM, 3-5 Dual Dumbbell Front Squats at a challenging load, building from a comfortable starting point to the heaviest manageable weight by the final sets.
Primer (No Measure)
2 Sets at Working Loads:
5 Front Squats (smooth cycling, elbows high)
5 Pull-Ups (practice your planned break strategy)
Use this to confirm barbell load and pull-up set strategy before "Wax On, Wax Off" begins.
"Wax On, Wax Off" (Time)
For Time:
20-15-10-15-10-5
Front Squats
Pull-Ups
Time Cap: 14:00
Score = Time
Barbell: (Rx 95/65, S 75/55)
Accessories (No Measure)
For Quality:
3 Rounds:
:30/:30 Doorway Pec Stretch
8/8 Banded Shoulder External Rotations
:30 Dead Hang from Pull-Up Bar (relaxed grip, decompress)
:30/:30 Couch Stretch
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
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)
5 min AMRAP
10 synchro air squats
10 wb chest passes
5 synchro burpees
100 m jog
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
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 Warm-Up
2:00 Cardio Choice
-
2 x
10 Bodyweight Sumo Stance Good Mornings
8/8 Dual Dumbbell Staggered Stance Romanian Deadlift
6 Dual Dumbbell Upright Row
6 Dual Dumbbell Hang Muscle Clean
Specific Barbell Prep
6 Tall Muscle Clean
10 Behind the Back Elbow Punch Throughs
4 Tall Power Clean (2-4in Drop)
-
2 x Empty Barbell
Hang Power Clean + Low Hang Power Clean + Mid-Shin Power Clean (Floor)
- Add Loads -
2-3 Sets, Building to Starting Weight
Slow Pull Power Clean + Power Clean
Power Clean (Weightlifting Variable Reps & Sets)
Athletes should be adding load deliberately, not chasing a number at the expense of position. The catch must be locked in and athletic at every percentage. If the pull starts breaking down, hold the load or take a smaller jump rather than grinding through poor mechanics.
Other Adjustments:
10:00 EMOM
3 Power Cleans @ 70%
For athletes not looking to max out today; consistent, clean reps at a fixed moderate percentage across all ten minutes.
Modifications:
Level 1: 10:00 EMOM, 3 Hang Power Cleans at 6-8 RPE. Moderate, consistent loading across all ten minutes with a focus on mechanics and a strong catch position.
Hotel Gym / Travel: 10:00 EMOM, 5 Dual Dumbbell Hang Power Cleans, building to a challenging but controlled load that maintains vertical pull and a solid receiving position.
Sumo Deadlift (Weightlifting Variable Reps & Sets)
The high box jump is programmed as a superset to drive neural activation and recruitment.
Modifications:
Level 1: 5 Sumo Deadlifts across at 7/10 RPE, then 5 Box Jumps or Squat Jumps. Trap Bar Deadlifts or Traditional Deadlifts can be substituted anytime the sumo stance position is creating a mechanical issue.
Hotel Gym / Travel: 5 Dumbbell Romanian Deadlifts at a heavy but controlled load, paired with 3 broad jumps or standing vertical jumps for the explosive component.
PRVN Reset (No Measure)
For Completion:
12:00 AMRAP
6/6 Slow Low Plank Knee to Elbow
:30/:30 Couch Stretch
6/6 Kneeling Wall Rotations
:30 Down Dog Pose (Reach Head to Toes)
Optional Accessories (Checkmark)
For Quality:
4 Sets:
8-10 Glute Ham Raises
:30 Weighted Sorenson Hold
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
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 - Legends (65+)
Metcon (Checkmark)
Warm-up: band stretch
Interval training: Rotate every 15 reps
Wood chops
Banded face pulls
Lat pulls (together - both arms)
Plate halos
Plate standing rotations
Plate chest press
Plate farmers carry
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
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: Pendlay Row (Time cap: 12min
5x8 at 85% of 1RM
***B/T sets 6 Dual DB Gorilla rows***
50+/35+#)
B: Yates rows (Time cap: 12min
5 x 8 at 85% of 1RM
***B/T sets 5 Chin-ups (weighted)***)
C: Metcon (Checkmark)
3 sets
10 BB Reverse curls (weighted)
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
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 Warm-Up
2 x
200/150m Row
20 Bear Plank Shoulder Taps
:20 Extended Plank Reverse Bridge
10 V-Ups
5 Inchworm + Double Push-Up
:15 Dead-Hang + :15 Active Hang
Specific Prep
Work into Progressions and Practice
2 x 1 Wall Walk + 10 Wall Facing Handstand Shoulder Taps
2 x Lateral Handstand Walks (5/5ft, 1.5/1.5m)
2 x 5-10ft Partner Handstand Walks (Each Partner)
3-5 Handstand Walks to Wall , Starting @ 15in off the wall and moving further and further away
Gymnastics Skill: Handstand Walk (6 Rounds for distance)
Every 1:30 x 6 Sets
25-50ft (7.5-15m) Handstand Walk
Handstand Walks
Handstand Walks to Wall
Lateral Handstand Walks
Modifications:
Level 1: Wall walks to a 2-3 second hold at the top, building to 3-5 reps per set, or box piked handstand shoulder taps.
Hotel Gym / Travel: Wall walks to a controlled hold, targeting 3-5 reps per set with a 2-3 second pause at the top of each rep; focus on midline tension and shoulder alignment as the primary skill outcome. Or Handstand Shoulder Taps
Primer (No Measure)
1 x
8 Bar Kip Swings
4 Strict Knee Raises
6 Elevator Toes-to-Bar Kip Swings, Building to Working Height (or work alternative with kipping knees to chest / alternating toes-to-bar)
-
1 x
200/150m Row
8 Push-Ups or Elevated Push-Ups
4 Toes-to-Bar or Working Modification
Use this to confirm row pace, push-up standard, and toes-to-bar modification before "Pump, Pump, Pump It Up" begins.
"Pump, Pump, Pump It Up" (5 Rounds for time ↓ shorter is better)
For Time:
Every 3:00 x 5 Sets
15/12 Cals Row or Ski or 11/8 Cals Bike
20/15 Push-Ups
10 Toes-to-Bar
Score = Sum Total Time
Goals: Sub 2:30 per set
Stimulus: Grip / Upper Interference
RPE: 8/10
Primary Objective: Complete the row in under 1:10 each set, setting up enough time to move through the push-ups and toes-to-bar without rushing.
Secondary Objective: Maintain big sets, close to unbroken, on both the push-ups and toes-to-bar across all five rounds, protecting the grip and the mechanics even as fatigue accumulates.
Accessories (No Measure)
For Quality:
3 Rounds
8/8 Kneeling Banded Glute Kickbacks
8 Prone Prisoner Shoulder Rotations
:30 Standing Forward Fold