All Posts in Uncategorized
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
2027 CrossFit Open Feb 18, Feb 25, March 4
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m/10m A-Skips + B-Skips
Primer
1-2 Sets:
200m Run, building to working pace
:45 Calorie Row or Echo Bike, at or near target calorie pace
Use this to confirm run pace and machine calorie targets before "PRVN Engine" begins.
PRVN Engine (2 Rounds for calories)
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1500m Run
Max Calorie Bike (in remaining time)
Sub in Ski if needed
Accessories
For Completion:
12:00 AMRAP
5 Seated Good Mornings , 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
10 Scarecrow Plate Rotations
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
2027 CrossFit Open Feb 18, Feb 25, March 4
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up
General Warm-Up
2 Sets
10 Banded Passthroughs
15 Banded Pull-Aparts
5/5 Single Arm Kettlebell Strict Press
5/5 Kettlebell Windmill
:15 Hollow Hold
10 Alternating V-Ups
Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
Shoulder Press (Strength: 3 x 10 Strict Press Test
Every 3:00 x 3 Sets
10 Strict Press
)
This is a re-test of the 3x10 strict press from Week 1. The goal is a modest 5-10lb (2.5-5kg) increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, have them build to a challenging but manageable 3x10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.
Modifications:
Level 1: Every 3:00 x 3 Sets, 10 Strict Press at a moderate, consistent load around 6-7/10 RPE; prioritize position over loading and record the load for future re-testing
"Be Nice" (Time)
For Time
24-16-12-8
Toes-to-Bar
DB Bench Press
American KB Swings
Rest :45 between sets
Time Cap: 16:00
Score = Time
Dumbbells: 2 x (Rx50/35, S 40/25)
Kettlebell: (Rx53/35, S 44/26)
Goals: 11:00-15:00
Stimulus: Upper Body Density / Grip Endurance
RPE: 8/10
Primary Objective: Big sets from the start and hang on, especially on toes-to-bar and kettlebell swings where grip accumulates fastest.
Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.
Accessories (Checkmark)
For Quality:
3 Sets
15 Banded Tricep Extensions
10 Incline Y Raise , Light to Moderate
Announcements
HGX GEAR for Apparel
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
2027 CrossFit Open Feb 18, Feb 25, March 4
HGX Mixed Sex Couples Competition September 19th
Registration Form:
HGX Roman Games Team Competition
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Bench Press (5x5 at 75% of new 1RM
*****
3 sets
8 Close grip bench press at 60% of 1RM
8 DBs Floor press
8 DB Pullovers
8 DBs Standing flys)
B: Metcon (Checkmark)
3 sets
8 DBs Skull crushers
8 DB Tricep ext (behind the head)
15 Banded tricep ext
*****
Remaining time: CORE
Announcements
HGX GEAR for Apparel
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
2027 CrossFit Open Feb 18, Feb 25, March 4
HGX Mixed Sex Couples Competition September 19th
Registration Form:
HGX Roman Games Team Competition
HomeGrown AthletX - Legends (65+)
Metcon (Checkmark)
Warmup: 2 Rds
12 reps of Paloff press/Face pulls/Wood chops
Then…
2 Rds, 12/12 single arm ring rows
12min AMRAP
12 DB/KB swings
12/12 Single arm ring rows
12/12 Single arm hammer curls
100M DB/KB farmers carry
***
12min AMRAP
12 Plate ground to overhead
12 Plate chest press/rotations
100M Plate overhead carry
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
2027 CrossFit Open Feb 18, Feb 25, March 4
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up
General Warm-Up
2:00 Cardio Choice (Row Ideally)
:15/:15 Tall Kneeling Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
Front Squat (Every 3:00 x 5 Sets
5 Front Squats)
This is a re-test from Week 1, and the goal is to move 5-20lb more than the Week 1 number at the same load across all five sets. As an example, if an athlete completed Week 1 at 200lb (92kg) across, the target this time is 205-220lb (93-100kg) across. It may look like a small jump, but accumulated over five sets it represents a meaningful shift in positional endurance and strength. This is not a build-to-heavy structure.
Modifications:
Level 1: Every 3:00 x 5 Sets, 5 Front Squats at a consistent, moderate load; prioritize rack position and squat depth over adding weight from Week 1
"Bodhisattva" (AMRAP - Rounds & Reps)
For Rounds + Reps
12:00 AMRAP
12/10 Cal Row or Ski or 9/7 Casl Bike
12 Single DB Box Step-Overs
8 Burpee Box Jumps
12 Pull-Ups
Score = Rounds + Reps
Box: (Rx24/20, S 20/16″)
Dumbbell: (Rx50/35, S 40/25)
Goals: 4-5 Rounds
Stimulus: Muscular Endurance / Leg Stamina + Pulling
RPE: 8.5/10
Primary Objective: Consistent pacing across all rounds with smooth, immediate transitions between movements.
Secondary Objective: Maintain a pace at under 3:00 per round from start to finish, not just the first two rounds.
Accessories (Checkmark)
For Quality:
4 Sets:
12 Goblet Cossack Squats
16 Renegade Rows
12 Dual Dumbbell Bicep Curls
Choice on Loads
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
HomeGrown AthletX - Functional Fitness (CrossFit)
WARM-UP
General Warm-Up
1:30 Cardio Choice (Ideally Ski or Row)
-
2 x
10 Down Dog to Up Dog
5 Down Dog Pike Handstand Push-Ups
10 Down Dog Alternating Toe Touches
10 Hollow Rocks
:20 Extended Plank Reverse Bridge
Specific Prep
w/Empty Barbell
5 Strict Press
5 Push Press
3 Press in Split w/3 sec Pause in Finish
3 Jerk Balance
-
Add Loads
3 Press in Split w/3 sec Pause in Finish
3 Jerk Balance
3 Split Jerks (1 sec Pause in Catch)
-
Add Loads
2 Jerk Balance
2 Split Jerks (1 sec Pause in Catch)
-
Get to working loads on the barbell
Split Jerk (Every 2:00 x 5 Sets
3 Split Jerks @ 70-75% of 1RM Split Jerk
Each rep includes a mandatory 1-second pause in the catch before recovering.)
The focus today is on technical capacity, not chasing loads. The 1-second pause in the catch is the standard for every rep across all five sets, reinforcing overhead stability, a braced core position, and an honest knee bend in the back leg before athletes stand. At 70-75%, this should feel controlled and deliberate, never heavy enough to compromise the pause or rush the recovery. Use the full 2:00 window to reset between sets, reinforce mechanics, and ensure every athlete is locking into the catch position before standing.
Modifications:
Level 1: Every 2:00 x 5 Sets, 3 Press in Split with a 3-second pause in the finish position, building to a moderate, technically sound load; prioritize position over loading
Hotel Gym / Travel: Every 2:00 x 5 Sets, 3 Single Arm Dumbbell Push Press in Split Stance per side with a 1-second pause at lockout, building to a moderate load
"First Drops" (AMRAP - Rounds & Reps)
15:00 AMRAP
5 Shuttle Runs (25/25ft, 7.5/7.5m)
5 Strict Handstand Push-Ups
15 AbMat Sit-Ups
25/25ft Single Arm KB/DB Overhead Carry
Score = Rounds + Reps
Kettlebell: 1 x (Rx53/35, S 44/26)
DB:1 x (Rx50/35, S 40/25)
Goals: 5-7 Rounds
Stimulus: Midline / Upper Body Density
RPE: 7/10
Primary Objective: Keep this at a 7/10 RPE or lower throughout, maintaining movement quality across all 15 minutes.
Secondary Objective: Consistent pacing across every round, with the handstand push-ups never dictating a slower round than the first.
Accessories (Checkmark)
For Quality:
5 Sets:
:20 Paloff Hold from Lunge Hold/Side
5/5 Kneeling Wall Rotations
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
2027 CrossFit Open Feb 18, Feb 25, March 4
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Bulgarian Split Squat (Every 2min, 4 sets
8/8 Bulgarian split squats - focus on 90 degrees)
B: Romanian Deadlift (RDL) (Every 2:30 for 5 sets
8 RDL at 75-80%)
Pendlay Row (Every 2:30 for 5 sets
8 reps at 75-80%)
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
2027 CrossFit Open Feb 18, Feb 25, March 4
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
wall ball w/ partner
Back Squat (5x5
squat to a box if necessary
Dallas:
5x5 strict press
w/ matador dips in between)
partner workoute - split work! (Checkmark)
3 rounds:
400 m row/ski or 18 cal bike
24 db goblet squats/Dallas bench dip
2 rounds:
12 hanging knee raises or v-ups or sit-ups
24 plate ground to overhead
1 round:
40 wall ball shots
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
HomeGrown AthletX - Functional Fitness (CrossFit)
WARM-UP
General Warm-Up
2 x
1:00 Cardio Choice
5/5 Worlds Greatest Stretch
20 Plank Shoulder Taps
:20 Glute Bridge March
5/5 Single Arm Dumbbell Upright Row
5/5 Single Arm Dumbbell Strict Press
5/5 Dumbbell Windmills
Warm-Up Game
Rowing Golf
1000m Row with a Partner
Athlete 1 Rows from 0-100m, they will stop rowing between 70-90m from the 100m mark and let it roll. For every meter over or under the 100m mark, each partner must perform that number of burpees before partners switch and Athlete 2 now picks up wherever Athlete 1 left the meters and rows to 200m with the same style of flow, with Athlete 2 stopping rowing between 170-190m to let the meters roll towards 200m. Again, for every meter over or under 200m both partners must complete that number of burpees prior to switching and having Athlete 1 get back on the rower to row towards 300m. This continues until 1000m.
"Ground Swell" (AMRAP - Rounds & Reps)
3-Person Team Waterfall
24:00 AMRAP
12/9 Cal Row or Ski
12/9 Cal Bike
12 Alternating Dumbbell Hang Snatch
12/9 Push-Ups
Score = Total Rounds + Reps
Dumbbells: (Rx50/35, S 40/25)
Waterfall Format: At 3-2-1 Go, Athlete 1 starts on the Row. Once Athlete 1 finishes the Row and moves to the Echo Bike, Athlete 2 begins on the Row. When Athlete 1 finishes the Echo Bike and moves to the Dumbbell Hang Snatches, Athlete 2 advances to the Echo Bike and Athlete 3 begins on the Row. From there, each athlete continues progressing station-to-station in the same order for the remainder of the workout. Athletes may only move to the next station once it has been cleared by the teammate ahead of them. The objective is to create a continuous flow of movement, staying close enough to keep the workout moving while avoiding bottlenecks. Strong communication and consistent pacing are just as important as fitness: work efficiently, stay aware of your teammates, and keep the waterfall flowing.
Goals: 7-8 Rounds Per Athlete
Stimulus: Muscular Endurance / Machine Conditioning
RPE: 8/10
Primary Objective: Limit total rest by staying just ahead of the pace of your teammates, creating a seamless and continuous waterfall flow for the full 24 minutes.
Secondary Objective: Strong communication and team focus; every athlete should know where their teammates are at all times and adjust their pace before a bottleneck forms, not after.
Accessories (Checkmark)
For Quality:
3 Sets:
20 Ring Bicep Curls
20 Ring Skull Crushers
Perform the dips at a 31x1 tempo.