All Posts in Uncategorized
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
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
Group 400m Run
-
10 Kettlebell Deadlifts
10 Scapular Push-Ups + 10 Plank Shoulder Taps
10 Scapular Push-Ups + 10 Bar Kip Swings
10 Alternating Step-Ups
-
8 Russian Kettlebell Swings + 6 American Kettlebell Swings @ Warm-Up Loads
8/6 Push-Ups or Kneeling Push-Ups
6 Elevator Kipping Pull-Ups (Building to Chin Over Bar)
6 Box Jumps (Step-Down) @ Working Height
150m Run @ Workout Pace
Primer (Checkmark)
2 Rounds at working pace:
10 American Kettlebell Swings
8 Push-Ups
6 Pull-Ups
4 Box Jumps (Step-Down)
150m Run
Use this to confirm partner splits, run rotation timing, and working loads before "Total Football" begins.
"Total Football" (Time ↓ Shorter is Better)
For Time, With a Partner
5 Rounds:
35 American Kettlebell Swings
30 Push-Ups
25 Pull-Ups
20 Box Jumps
1000m Run
Kettlebell: (Rx53/35, S 44/26)
Box Height: (Rx30/24, S 24/20″)
Run Structure: All work is partitioned as desired. On the run, each partner runs 500m total as 2 x 250m segments, alternating with their partner. Partner 1 may begin their first 250m once 10 Box Jumps are completed on the way down of each round. Once Partner 1 returns, Partner 2 begins their 250m. Partner 1 may work into their share of the kettlebell swings after their second 250m run for the next round while Partner 2 finishes their second 250m. Continue this rotation until all 5 rounds are complete.
Time Cap: 40:00
Score = Time
Goal: 32:00-40:00
Stimulus: Muscular Endurance / Chipper Style Stamina
RPE: 8.5/10
Primary Objective: Complete each working round under 8:00, maintaining continuous movement through smart partner splits and clean handoffs throughout all five rounds.
Secondary Objective: Split work evenly across both partners even though the work can be partitioned as desired, ensuring one partner is always moving and rest is earned, not given.
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
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Prep
1:30 Cardio Choice
-
8:00 EMOM
min 1: 7/7 KB Windmill
min 2: 7 Hang Muscle Snatch + 7 Overhead Squats
min 3: :10 Hollow Rock + :10 Hollow Hold
min 4: 5 Seated Box Jump to High Box
Specific Prep
w/ light loads on bar
Snatch Lift Off + Snatch Pull + High Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Low Hang Squat Snatch
Snatch Pull + Squat Snatch
Weightlifting: Snatch Complex (6 Rounds for weight)
Every 2:30 x 6 Sets:
Snatch Pull + Low Hang Squat Snatch
Rest 15 seconds
Snatch Pull + Squat Snatch
Starting at 60% of 1RM Power Snatch, building to around 80% across all six sets. Do not exceed 85% of 1RM Power Snatch.
Modifications:
Level 1: 2 x Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat
Hotel Gym / Travel: Every 2:30 x 6 Sets: 6/6 Dumbbell Snatch (Ideally work into the Squat Snatch)
Primer (Checkmark)
10 Bar Kip Swings
5 Hanging Strict Knee Raises
-
6-8 Elevator Kipping Toes to Bar
- Low to Mid Toes to Target > Mid to High Toes to Target > Toes to Bar
- Alternating Toes to Bar or Kipping Knees to Chest
Then Complete
5-3-1
Toes to Bar
Overhead Squat
Use this to confirm loading, cycle speed, form, and transitions before "The Knockout" begins.
"The Knockout" (Time ↓ Shorter is Better)
For Time
21-15-9
Overhead Squats
Toes to Bar
Barbell: (Rx135/95, S 115/75)
Score = Time
Time Cap: 12:00
Goals: 4:00-7:00
Stimulus: Midline / Overhead Stability / Leg Stamina
RPE: 9/10
Primary Objective: Push the sprint pace from the opening rep and hold the biggest sets possible on the Overhead Squat across all three rounds.
Secondary Objective: Maintain a consistent Toes to Bar rhythm throughout, protecting grip and breathing so the transition back to the barbell stays fast.
Accessories (Checkmark)
For Quality:
4 Sets:
8 Snatch Grip Romanian Deadlifts
12 Weighted Dual Dumbbell Box Step-Ups
8 Dumbbell Cuban Rotations
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)
Wall ball stuff w/ partner
Squat Clean (5x3
Build
Scale: Power clean
Dallas Hang power clean)
Happy Friday! (Checkmark)
250 row/ski
10 wb
8 wb box step overs
10 wb
8 wb box step overs *Dallas box u-turn
Rest 2 min
Repeat
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
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Easy Run or 2:00 Bike
-
2 Rounds
10/10 Standing Leg Swings per side (Rig as support hold)
10/10 Quadruped Hip Circles
5/5 Pendulum Lunges
10 Alt Box Step-Ups
5 No Jump Burpees (easy, focus on rhythm)
Primer (Checkmark)
2 Sets:
5 Burpee Box Jump Overs
100m Run at effort
10/8 Cal Bike 14/12 Cal Row or Ski
100m Run at effort
5 Burpee Box Jump Overs
Use this to confirm box height, bike feel, and pacing intent before "Penalty Box" begins.
"Penalty Box" (4 Rounds for time ↓ shorter is better)
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
30/22 Cal Bike or 43/30 Cal Row or ski
200m Run
10 Burpee Box Jump Overs
Box: (Rx24/20, S 20/16″)
Time Cap: 8:00 per set
Score = Sum Total Time (all 4 sets combined)
Goals: 6:00-8:00 per set
Stimulus: Aerobic Capacity / Leg Stamina
RPE: 8.5/10
Primary Objective: Complete all four sets at a consistent pace +/- 10 seconds
Secondary Objective: Complete all sets in sub 7:00 to allow 2:00 of recovery between sets.
Stretch (Checkmark)
For Quality:
:60/:60 Couch Stretch
:60/:60 Hurdler Stretch w/reach
:60/:60 Pigeon Pose
:60 straddle
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 (No Measure)
Warm-up
PVC
Red band (locate above your head)
***
12min AMRAP
12 DB swings
12/12 Single arm ring rows
12/12 Single arm hammer curls
100M DB farmers carry
***
12min AMRAP
12/12 DB hang power cleans
12/12 DB shoulder 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
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
5x5 at 85% of 1RM
***B/T sets 15 Banded lat pulls***
Tempo (2.1.x.1))
B: Yates rows (Time cap: 12min
5 x 5 at 85% of 1RM
***B/T sets 5 Chin-ups (weighted)***)
C: Metcon (Checkmark)
4 sets
8/8 DB Bent over rows
8/8 DB Hammer curls
8/8 DB 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 - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Warm-Up
2x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Scapular Pull-Ups
8/8 Single Arm Rotational Ring Rows
Specific Prep
5 Sumo Deadlifts @ 40-50%
3 Sumo Deadlifts @ 50-60%
3 Sumo Deadlifts @ 60-70%
Then ... Planned Working Loads on the Barbell
Sumo Deadlift (Every 3:00 x 5 Sets:
5 Sumo Deadlifts
All sets at the same load. Target 75-80% of 1RM Deadlift.)
Modifications:
Level 1: Same set and rep scheme at a load that allows full positional control, or Conventional Deadlift if the Sumo stance is significantly limiting for an athlete new to the movement.
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dual Dumbbell Romanian Deadlifts or Single Leg Romanian Deadlifts at a challenging load consistent across all five sets.
Primer (Checkmark)
3 Jumping Pull-Ups with 3-second Eccentric
8 Dual Kettlebell Gorilla Rows @ Warm-Up Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
-
3-5 Strict Pull-Ups
8 Dual Kettlebell Gorilla Rows @ Working Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
Use this to confirm Pull-Up scaling, Gorilla Row load, GHD range of motion, and Carry load and position before "Extra Time" begins.
"Extra Time" (AMRAP - Rounds)
16:00 EMOM
Minute 1: 5 Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions or 20 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual Kettlebell Front Rack Carry
*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.
Gorilla Rows: KB 2 x (Rx53/35, S 44/26)
DB 2 x (Rx50/35, S 40/25)
Sandbag Carry: (Rx150/100, S 75/50)
Dual KB Front Rack Carry: 2 x (Rx53/35, S 44/26)
Score = Completed Rounds (4 total)
Goals: Consistent sets and good positions across all 16 minutes
Stimulus: Strength Stamina / Endurance
RPE: 6/10
Primary Objective: Complete every minute unbroken and with quality mechanics, finishing each station with at least 10-15 seconds of rest before the next minute begins.
Secondary Objective: Maintain upright posture and a braced midline on the Carry across all four rounds, treating it as a positional integrity test rather than a conditioning push.
Accessories (Checkmark)
For Quality:
3 Sets:
12 Ring Bicep Curls
12 Ring Hamstring Curls
:30 Weighted Sorenson Hold
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
500m Row
10 x 90/90 Get-Ups
10 Alternating Bird-Dogs with 3 sec Pause at extension
5 x Curtsy Lunge (Right) + Curtsy Lunge (Left) + Air Squat
10/10 Foot Elevated Single Leg Glute Bridge
:20/:20 Foot Elevated Single Leg Glute Bridge Hold
Specific Prep
2 x
10 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
5 Kang Squats
5 Front Squats
-
1 x
5 Front Squats @ 40-45%
5 Front Squats @ 45-50%
3 Front Squats @ 50-55%
-
Put Working Weights on the Bar
Front Squat (Weightlifting Variable Reps & Sets)
Modifications:
Level 1: Same Rep Scheme and go by RPE guidance, keeping each set to 6-7 RPE
Hotel Gym / Travel: Every 3:00 x 5 Sets, 10 Dual Dumbbell Front Squats Each Set.
Primer (Checkmark)
1 Set:
250m Row
10 Wall Balls
8 Med-Ball Box Step-Overs
8 Wall Balls
6 Med-Ball Box Step-Overs
Use this to confirm row pace, Wall Ball load and target height, and Med-Ball Box Step-Over rhythm before "Golden Boot" begins.
"Golden Boot" (AMRAP - Reps)
For Reps:
15:00 AMRAP
1000m Row or Ski
36 Wall Balls
30 Med-Ball Box Step-Overs
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Box Height:(Rx24/20, S 20/16″)
Wall Ball Target: 10/9ft
Med-Ball: (Rx 20/14, S 16/12)
Score = Total Reps (1000m Row = 100 Reps)
Goal: 295-315 Reps / 40+ Wall Balls in remaining time (262 reps + Max Wall Balls)
Stimulus: Leg Stamina / Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the full ladder through the 18 Wall Balls and 18 Med-Ball Box Step-Overs, arriving at the Max Rep Wall Ball push with at least 2:00-3:00 remaining on the clock.
Secondary Objective: Hold the row to a strong, paced effort that keeps breathing under control, setting up consistent unbroken or two-set Wall Ball efforts throughout the ladder.
Accessories (Checkmark)
For Quality:
4 Sets:
:15/:15 Side Star Plank
:15/:15 Copenhagen 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 - HGX-FIT (Progressive Overload/Accessories)
A: Incline Bench Press (Weight)
Every :90sec
7/5/3, 7/5/3, 7/5/3 (wave)
70/75/80%, 75/80/85%, 78/83/88%
*****
4 sets
10 DBs Incline Barrel press
12 DBs Standing flys
B: Metcon (Checkmark)
3 sets
12 DBs Skull crushers
15 Banded behind the head tricep press
****
CORE