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)
10 Alternating Box Step-Ups
8/8 Single Dumbbell Staggered Stance Deadlift
6/6 Single Arm Upright Row
6/6 Single Arm Strict Press
8 Down Dog to Up Dog
10 Down Dog Toe Touches
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8/8 Single Arm Dumbbell Deadlift
10 Alt Dumbbell Hang Snatch
8 Box Jumps (Step-Down)
4-6 Box Piked Handstand Push-Ups
Specific Prep
8 Empty Barbell Sumo Deadlift
6 Sumo Deadlift @ light loads
4 Sumo Deadlifts @ moderate loads
2-3 Sumo Deadlifts @ 5-10% under starting loads
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Then add weight to the bar
Sumo Deadlift (Weightlifting Variable Reps & Sets)
Starting at 90% of the 5x5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five. If you dont have a 5x5 test it would be 85%ish of 1RM.
Modifications:
Level 1: Reduce starting load to 80% of the 5x5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.
Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.
"Hammerhead" #TEAMPRVNTUESDAY (AMRAP - Rounds and Reps)
For Rounds + Reps:
13:00 AMRAP
16 Alt DB Snatch
12 Box Jump Overs
4-6-8-10-12-14-16... Strict Handstand Push-Ups
Dumbbell: (Rx50/35, S 40/25)
Box: (Rx30/24, S 24/20″)
Score = Rounds + Reps
Goals: 5-7 Rounds
Stimulus: Upper Body Density
RPE: 8.5/10
Primary Objective: Aggressive handstand push-up approach, with Level 3 athletes staying unbroken as long as possible and breaking only by feel as sets grow.
Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.
Accessories (Checkmark)
For Quality:
3 Sets:
15 GHD Hip Extensions
:30 Sorenson Hold
