Announcements

Uniquely Abled Fitness Program Starts 3/3

Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9

Phoenix Workout Feb 16th at 6:30PM

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

2:00 minutes Cardio Choice

10 PVC Pipe Passthrough

30 second PVC Pipe Prayer Strength

10 Box Step-Overs

5 Step- Down Box Jumps

into..

CrossFit Tic-Tac-Toe

B: Weightlifting Complex (Every 90 seconds, 6 Sets
3 Hang Muscle Snatch + 3 Tng Power Snatch
+
3 Lateral Box Jump Overs 24/20’’

Start at 40% of your Power Snatch and build loads on the Hang Muscle Snatch + TnG Power Snatch to a moderate heavy load today over t6 sets)

C: Metcon (Time)

"Rabbit Run"

3 Rounds for Time, In teams of 3 as a waterfall

500m Run

25 Power Snatch (Rx 75/55, S 65/45)

25 Box Jump Overs (Rx24/20, S 20/16″)

Time Domain: 20:00-25:00 minutes

Time Cap: 30:00

Primary Objective: Minimize rest periods by keeping in front of your partners looking to chase you down.

Secondary Objective: Keep each round of Handstand Walk done unbroken.

Stimulus: Grip / Forearm Stamina / Team Workout and Communication

Announcements

Uniquely Abled Fitness Program Starts 3/3

Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9

Phoenix Workout Feb 16th at 6:30PM

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes : For Quality

30 second Goblet Squat Ankle Mobility

10 Goblet Cossack Squats

10 Russian Kettlebell Swings

5/5 Single Arm Kettlebell Thruster

5 Burpee Squat Jump

B1: Front Squat (Every 2:00 x 4 Rounds
3 Front Squats,
Starting @ 75% and building to a heavy triple for the day.
*Record heaviest 3rep
-Directly Into- )

B2: Back Squat (Every 2:00 x 4 Rounds
Set 1: 5 Back Squats at 75% of Heavy Front Squat Triple
Set 2: 5 Back Squats at 80% of Heavy Front Squat Triple
Set 3: 5 Back Squats at 85% of Heavy Front Squat Triple
Set 4: 5 Back Squats at 90% of Heavy Front Squat Triple
)

C: Metcon (Time)

"Fancy Fran"

For Time:

15-12-9-6-3

DB Burpee Clusters (Rx50/35, S 40/25)

Strict Pull-Ups

Time Domain: 10:00-15:00 minutes

Time Cap: 15:00 minutes

Primary Objective: Finish in the fastest overall time

Secondary Objective: Maintain sets of 3+ on all sets of Strict Pull-Ups

RPE: 7/10

Stimulus: Upper Body Muscular Stamina / Push + Pull

Announcements

Uniquely Abled Fitness Program Starts 3/3

Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9

Phoenix Workout Feb 16th at 6:30PM

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes, For Quality

40 seconds Cardio Choice

10 Alternating Samson Lunge

8/8 Suitcase Kettlebell Deadlifts

20/20 second Single Leg Glute Bridge Hold

B: Metcon (4 Rounds for time)

"Talk the Talk, Walk the Walk"

Every 10:00 minutes, 4 Sets

35/23 Cal Row or Ski or 24/18 cal Bike

20 Single DB Box Step-Overs (Rx24/20, S 20/16″) (Rx50/35, S 40/25)

35/23 Cal Row or Ski or 24/18 cal Bike

200ft Sandbag Carry (Rx150/100, S 75/50)

Time Domain: 7:00-9:00 minutes / Sets

Time Cap: 9:00 / Set

Primary Objective: Finish each set in under 8:30 minutes

Secondary Objective: Complete each set within the goal time domain maintaining an RPE at 7/10, at most 8/10

Stimulus: Aerobic Base / Muscular Stamina / Volume Build

C: Accessories (Time permitting:
4 Sets : For Quality
20/20 second GHD Pallof Press Hold
20/20 seconds Copenhagen Plank
10 Plank Hip Drops , Slow and Controlled )

Announcements

Uniquely Abled Fitness Program Starts 3/3

Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9

Phoenix Workout Feb 16th at 6:30PM

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

Metcon (No Measure)

EMOM 10

5 reps - Straight leg seated shoulder press

Build every 2 rounds

****

Every :90sec for 5 rounds (build each round)

10 BB shrugs

****

EMOM 10

5 reps - Pendlay rows

Build every 2 rounds

****

3 sets

10 DB SA bent over rows

10 Plate Lu raises

10 DB rear delt raises

Announcements

Uniquely Abled Fitness Program Starts 3/3

Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9

Phoenix Workout Feb 16th at 6:30PM

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Legends

Metcon (No Measure)

Interval training:

Station 1: KB Sumo DL

Station 2: Box squats

Station 3: Box step ups

Station 4: Banded leg extensions (Rotate every 10reps)

Station 5: 100M brisk walk

Announcements

Uniquely Abled Fitness Program Starts 3/3

Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9

Phoenix Workout Feb 16th at 6:30PM

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets: For Quality

10 Bootstrap Squats

25ft (8m) A-Skips

25ft (8m) B-Skips

10 Scapular Pull-Ups

3 x 25/25ft (8/8m) Lateral Shuffle and Stick

3 Burpee Broad Jumps for Distance

B: Metcon (Time)

"Toe the Line"

For Time:

3 Rounds:

200m Run (A: 14/11 Cal Bike)

21 Wall Balls, (Rx 20/14, S 16/12), 10/9ft

15 Toe to Bar

9 Line Facing Burpees

1:00 Rest between rounds

Rest 3:00 minutes after final round

1 Round:

400m Run

40 Wall Balls 20/14lb, (9/6kg), 10/9ft

30 Toe to Bar (A: Hanging Knee Raises)

20 Line Facing Burpees

Score: Total Time Including Rest

Time Domain: 20:00-25:00 minutes

Time Cap: 25:00 minutes

Primary Objective: Fastest overall time

Secondary Objective: Goal is to have a solid plan going in, break early and rest minimally for optimal results.

Stimulus: Chipper / Aerobic + Muscular Endurance

C: Recovery (No Measure)

Time permitting:

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Announcements

Uniquely Abled Fitness Program Starts 3/3

Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9

Phoenix Workout Feb 16th at 6:30PM

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Rounds or 8:00 minutes

2:00 Cardio of choice (60sec ez, 40sec mod, 20sec hard)

25ft/side SA Bottoms Up KB Carry

10/side SL Glute Bridge Off Bench

8/side Quadruped Thoracic Rotations

5 x (2 Push-Up + 4 Mountain climber lunges)

B1: Deadlift (15:00 minute EMOM, Alternating Movements
minute 1: Deadlift
minute 2: Push Press
minute 3: Rest

Deadlift
1 x 5 @ 70%
1 x 4 @ 75%
1 x 3 @ 80%
1 x 2 @ 85%
1 x 1 @ 90% )

B2: Push Press (
1 x 5 @ 70%
1 x 4 @ 75%
1 x 3 @ 80%
1 x 2 @ 85%
1 x 1 @ 90% )

C: Metcon (AMRAP - Rounds and Reps)

“New Perspective”

10:00 minute AMRAP

8 Strict Handstand Push-Ups (A: Box Piked HSPU)

14 Alternating DB Snatches (Rx50/35, S 40/25)

20/16 Cal Row or Ski or 18/13 Cal Bike

Primary Objective: Complete 4+ Rounds

Secondary Objective: Keep transitions between movements to under 10 seconds throughout the workout

Stimulus: Shoulder Stamina / High Intensity

RPE: 8/10

Announcements

Uniquely Abled Fitness Program Starts 3/3

Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9

Phoenix Workout Feb 16th at 6:30PM

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Legends

Metcon (No Measure)

500M walk

100M Farmers carry (2 DBs offset)

10/10 Stagger stance RDL

10/10 Bent over rows

10/10 Hammer curls

10/10 Arnold press

Announcements

Uniquely Abled Fitness Program Starts 3/3

Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9

Phoenix Workout Feb 16th at 6:30PM

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

10min build a heavy 3rep

Immediately into…

5x5 at 85%

****

4 sets

8 DB heavy pullovers

8/8 SA bench or floor press

8/8 SA standing flys

****

4 sets

12 DB crush grip skull crushers

12 DB tall kneeling crush grip bicep curl

****

3 sets

Max effort WB windshield wipers (on the floor)

Announcements

Uniquely Abled Fitness Program Starts 3/3

2024 OPEN APPAREL https://www.bonfire.com/hgx-open-2024/

Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9

Phoenix Workout Feb 16th at 6:30PM

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes : For Quality

:30 second Machine of Choice

8 Ring V-Outs

8 Bar or Ring Kip Swings

10 Alternating V-Ups

10 Alternating Scorpions

B: Gymnastic Skills (Ring MU progression)

C: Metcon (AMRAP - Rounds and Reps)

“Diddy Kong”

18:00 AMRAP

6 Ring Muscle-Ups (A: Banded Strict Pull-Ups+Push-Ups)

16/13 Cal Row or Ski or 12/9 Cal Bike

54 Double Unders (A:108 singles)

Primary Objective: Complete each movement unbroken

Secondary Objective: Complete 6+ Rounds

Stimulus: High skill gymnastics volume