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 (No Measure)
General Prep
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
Specific Prep
2 Sets, For Quality
6 Tall Muscle Cleans
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
3 Barbell Squat Jumps
Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Front Squat
Rest 15 sec
Squat Clean + 2 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
Rest 15 sec
2 x Squat Clean + Split Jerk
Squat Clean and Jerk (Weightlifting Variable Reps & Sets)
Starting at 75% of 1RM Clean and Jerk and building across all four sets to a heavy triple for the day. Athletes may drop the bar between reps for a quick reset before the next squat clean. This is a traditional heavy triple, not touch-and-go; the priority is a strong, consistent position on every rep, not speed through the set. The jerk should be a committed drive and split, not a press-out. Build with intention and arrive at a true heavy triple by the final set.
Modifications:
Level 1: Work from the hang position if pulling from the floor creates positional breakdown; reduce starting percentage to 65-70% and build to a moderate-heavy triple that maintains quality across all four sets.
Hotel Gym / Travel: Dumbbell squat clean and press, 4 sets of 3, building to the heaviest load that allows a strong catch and locked-out overhead position.
Primer (No Measure)
Adjust loads down from the heavy triple for the day before beginning.
2 Sets at Working Loads, practicing cycling and transitions:
3 Touch-and-Go Power Cleans
3 Thrusters
3 Push Jerks
Rest :30-:45 between sets.
Rest 2:00 before starting the workout.
Use this to confirm barbell load and cycling rhythm before "Shocker" begins.
"Shocker" (Time)
For Time:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: (Rx 95/65, S 75/55)
Score = Time
Goals: 9:00-12:00
Time Cap: 14:00
Stimulus: Barbell Cycling
RPE: 8.5/10
Primary Objective: Unbroken movements within each round with only a small, composed transition break between movements.
Secondary Objective: Consistent round splits from round one through round seven, no significant blowup in the middle rounds.
Accessories (No Measure)
For Quality:
3-Rounds
8/8 Kneeling Banded Glute Kickbacks
8 Prone Prisoner Shoulder Rotations
Video Support:
Kneeling Banded Glute Kickbacks
Prone Prisoner Shoulder Rotations
