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Announcements
HGX GEAR for Apparel
2027 CrossFit Open Feb 18, Feb 25, March 4
Seated Athletes CrossFit Class Nov 14th 11AM
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up:
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
12 Banded Pull-Aparts
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets:
:30 Jump Rope Practice (Single Unders, then Double Under Practice)
5/5 Single Arm Dumbbell Strict Press @ Light Load
8 Dual Dumbbell Deadlifts @ Light Load
20 Bear Plank Shoulder Taps
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Ribs down, bar path around the chin)
5 Push Press @ Empty Barbell (Vertical dip, full hip extension, no forward lean)
5 Bradford Press w/ Lockout @ Empty Barbell
10 Behind the Neck Elbow Punch Throughs
-
4 Push Press @ 40-50%
3 Push Press @ 50-60%
2 Push Press @ 60-65% (Opening set load)
Push Press (Weightlifting Variable Reps & Sets)
Loading Notes
• Build across the four sets, the last set should be the heaviest but still clean and locked out.
• All reps come from the rack or a clean front rack setup, reset the dip and the brace on every rep.
• If the bar drifts forward or the back arches, hold the load rather than climbing to the next jump.
"Chain Reaction" (5 Rounds for time ↓ shorter is better)
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
50 Double Unders (S: 75 singles)
Score = Sum Total Time
Dumbbells: (Rx50/35, S 40/25)
Goals: :55-1:15 per set
Stimulus: Grip and Upper Body Interference
RPE: 7.5/10
Primary Objective: Unbroken movements on both stations every set.
Secondary Objective: Consistent times across all five sets.
[Chain Reaction] (5 Rounds for time ↓ shorter is better)
Masters 55+:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
40 Double Unders
Dumbbells: 30/20lb
Announcements
HGX GEAR for Apparel
2027 CrossFit Open Feb 18, Feb 25, March 4
Seated Athletes CrossFit Class Nov 14th 11AM
HomeGrown AthletX - Legends (65+)
Metcon (Checkmark)
Warm-up: 2x Small plates (Y, T, W) 15 reps
Unilateral: ONE Light DB and ONE Heavy DB
***Heavy DB
30 RDL (Crush grip with heavy DB)
30 Swings (Shoulder height)
30 High pull (Lead with the elbow)
***Light DB
20/20 Hammer curls
20/20 Zottman curls
20/20 Shoulder to overhead
***Both DBs
100M walk after each movement
Announcements
HGX GEAR for Apparel
2027 CrossFit Open Feb 18, Feb 25, March 4
Seated Athletes CrossFit Class Nov 14th 11AM
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Pendlay Row (Time cap: 12min
5x8 at 80% of 1RM
***B/T sets 6 Dual DB Gorilla rows***
50+/35+#)
B: Yates rows (Time cap: 12min
5 x 8 at 80% of 1RM
***B/T sets 5 Chin-ups (weighted)***)
C: Metcon (Checkmark)
3 sets
10 BB Reverse curls (weighted)
5/5/5/5 DBs Reverse/Hammer/ISO (tempo 3.1.x.1)/Bicep curls
15/15 DB Preacher curls
Announcements
HGX GEAR for Apparel
2027 CrossFit Open Feb 18, Feb 25, March 4
Seated Athletes CrossFit Class Nov 14th 11AM
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row or Bike Ideally)
-
10 Alternating Scorpions
5/5 World's Greatest Stretch
:20/:20 Active Pigeon Stretch
15 Banded Good Mornings
10 Glute Bridges
-
2 Sets (Priming the Hinge and the Legs for Heavy Pulls):
8/8 Single Leg Romanian Deadlifts @ Empty Barbell
10 Alternating Box Step-Ups
5 Box Jumps w/ step-down
Specific Barbell Prep
3 Deadlift Lift Offs @ Light Load (Focusing on Hips and Shoulders Rising Together to the knee
3 Deadlifts @ same load
-
5 Deadlifts @ 40-50%
4 Deadlifts @ 55-65%
3 Deadlifts @ 70-75%
2 Deadlifts @ 80% (First working set load)
Deadlift (Weightlifting Variable Reps & Sets)
Loading Notes
• Low volume by design, we are peaking top end strength in prep for a 3RM in two weeks.
• Set 2 can nudge above 80% if set 1 moved clean, but do not chase a max today.
• Reps are dead stop singles within the set, reset the brace and the back on every pull.
"Tangled" (Time)
For Time
9-7-5
Deadlifts
Box Jumps
Directly Into...
15-12-9
Deadlifts
Box Jump Overs
Time Cap: 15:00
Score = Time
Deadlift 1: (Rx 315/205, S 245/175)
Box 1: (Rx30/24, S 24/20″)
Deadlift 2: (Rx 225/155, S 165/125)
Box 2: (Rx24/20, S 20/16″)
Goals: 7:00-11:00
Stimulus: Posterior Chain / Deadlift Conditioning
RPE: 8.5/10
Primary Objective: Move the opening couplet with controlled aggression, then raise cycle speed once the load and box height drop.
Secondary Objective: Hold consistent deadlift mechanics and confident box movement as posterior chain fatigue builds.
[Tangled:Levels] (Time)
Masters 55+:
9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs
Deadlift 1: 225/155lb
Box 1: 24/20in
Deadlift 2: 155/105lb
Box 2: 20in
Accessories (Checkmark)
For Quality:
3 Sets:
:15/:15 Copenhagen Plank
:30 Hamstring Plank or Supine Chinese Plank
Announcements
HGX GEAR for Apparel
2027 CrossFit Open Feb 18, Feb 25, March 4
Seated Athletes CrossFit Class Nov 14th 11AM
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Down Dog to Up Dog
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
8/8 Quadruped Thoracic Rotations
10 Banded Pull-Aparts
:20/:20 Crossbody Lat Stretch
-
2 Sets:
16 Bear Plank Shoulder Taps
10 Hollow Rocks
10 Arch Rocks
:15 Wall Lean March + :15 Wall Lean Sprint
Specific Wall Walk and Toes-to-Bar Prep
2 Down Dog to Feet On Wall and Pike
2 Wall Walks @ 1/2 Range (Hands walking in, ribs down, hips stacked)
1 Wall Walk to 10-20-in Target + :10 Hold
-
Hanging Build (Simple to Complex):
8 Scapular Pull-Ups
8 Bar Kip Swings
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
"Double Helix" (2 Rounds for time ↓ shorter is better)
For Time, Two Segments
0:00 - 15:00
3 Rounds
500/450m Row or Ski
5 Wall Walks
15:00 - 30:00
3 Rounds
400m Run
20 Toes to Bar
Time Cap: 14:00 / Segment
Score = Time for Each Segment
Wall Walk: 10-in Target
Goals: 8:00-11:00 per segment
Stimulus: Aerobic Gymnastics Conditioning
RPE: 8/10
Primary Objective: Complete each round in under 3:20 for roughly 10:00 total per segment.
Secondary Objective: Hold big sets on the wall walks and toes to bar while running and rowing near 5k pace.
[Double Helix:Levels] (2 Rounds for time ↓ shorter is better)
Masters 55+:
Segment 1, 3 Rounds: 400/350m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar or Alt Toes to Bar
Wall Walk: 20-in Target
Accessories (Checkmark)
For Quality:
3 Sets:
:30-:45 Wall Facing Handstand Hold
:30/:30 Side Plank
15 Tall Kneeling Straight Arm Banded Lat Pull Down
Announcements
HGX GEAR for Apparel
2027 CrossFit Open Feb 18, Feb 25, March 4
Seated Athletes CrossFit Class Nov 14th 11AM
HomeGrown AthletX - Legends (65+)
Metcon (Checkmark)
Warmup: PVC and paloff press
Partner training:
A. 200 Plate ground to overhead
B. 200 rig supported squats
C. 200 DB swings
D. 100M walk
******
Rowing or Ski erg
Announcements
HGX GEAR for Apparel
2027 CrossFit Open Feb 18, Feb 25, March 4
Seated Athletes CrossFit Class Nov 14th 11AM
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Bench Press (Every 2min , 3 Waves
5/3/1, 5/3/1, 5/3/1
75/80/85, 80/85/90, 85/90/95+
)
B: Metcon (Checkmark)
3 sets
10/10Single arm glute bridge floor press
12/12 Single arm medball push-ups
12/12 Single arm standing flys (keep arm straight)
****
3 sets
10/10 DB Skull crushers
12-15/12-15 Banded cross body tricep ext
Announcements
HGX GEAR for Apparel
2027 CrossFit Open Feb 18, Feb 25, March 4
Seated Athletes CrossFit Class Nov 14th 11AM
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up:
2:00 Cardio Choice
-
10 Alternating Arm Swings
10 Back Slaps
10 Behind the Neck Elbow Punch Throughs
:20 Hand to Hand Wrist Circles
10 Bootstrap Squats
5/5 World's Greatest Stretch
:15/:15 Crossbody Lat Stretch
-
2 Sets: (Priming the Legs and Shoulders for the Complex)
8 Barbell Good Mornings
6 Tall Muscle Cleans
6 Barbell Front Squats
6 Bradford Press w/Lockout
8 Scapular Pull-Aparts
-
2 Sets: Empty, Then Building
3 Clean Lift Offs
2 High Hang Power Cleans
2 Front Squats w/ :02 Pause in the Bottom
2 Split Jerks (Slow footwork, hold the receiving position :03)
-
Power Clean + Front Squat + Split Jerk
2 x 1+1+1 @ 45-55%
2 x 1+1+1 @ 55-65%
1 x 1+1+1 @ 65-70%
Clean and Jerk (Power Clean + Front Squat + Split Jerk
For Load
Every 2:00 x 6 Sets
1 Power Clean + 1 Front Squat + 1 Split Jerk @ 70%+
Percentages are based off the 1RM of the limiter in the complex.)
Loading Notes
• Start at 70% and build across the six sets to a heavy complex for the day, not a max single.
• The limiter is the split jerk for most athletes, so pick the number that keeps the overhead clean and locked.
• If footwork gets sloppy or the front squat stalls, hold the load for the remaining sets rather than climbing.
"Interlocked" (Time)
For Time
5 Rounds
10 Thrusters
20 Alt DB Snatch
10 Burpee Pull-Ups
Time Cap: 17:00
Score = Time
Barbell: (Rx 95/65, S 75/55)
Dumbbell: (Rx50/35, S 40/25)
Goals: 13:00-16:00
Stimulus: Muscular Endurance / Upper Body Interference
RPE: 8.5/10
Primary Objective: Unbroken thrusters every round.
Secondary Objective: Complete the dumbbell snatches and burpee pull-ups in under 2:00 each round.
[Interlocked:Levels] (Time)
Masters 55+:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb
Dumbbell: 30/20lb
Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Single Arm Strict Press
15 Banded Face Pulls
12 Weighted GHD Hip Extensions
Choice on Loads
Announcements
HGX GEAR for Apparel
2027 CrossFit Open Feb 18, Feb 25, March 4
Seated Athletes CrossFit Class Nov 14th 11AM
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up:
General Warm-Up
1:30 Cardio Choice (Row Ideally)
-
10 Banded Pull-Aparts
:20/:20 Crossbody Lat Stretch
10 Down Dog to Up Dog
8 Inchworm Push-Ups
16 Bear Plank Shoulder Taps
:15 Dead-Hang + :15 Active Hang
10 Alternating Arm Swings
-
2 Sets:
10 Banded Good Mornings
8 Scapular Pull-Ups
10 Hollow Rocks
8/8 Single Arm Dumbbell Bent Over Row @ Light Load (Priming the Lats and Grip for Rope Climbs)
Specific Prep
3/3 Single Arm Rope Rows
3 Pull to Stands
3 Rope Foot Clamps and Stand
-
1-2 Rope Climbs @ Half Height or working modification for the day
-
2-3 Sets: Starting Light then working to working loads
6-8 Supine Grip Bent Over Barbell Row (Flat back, hips still, drive the bar to the belly)
6-8 Dual Dumbbell Hammer Curls @ Warm-Up Loads
-
Use to confirm barbell load, dumbbell loads, and the rope climb variation before the first working set.
Rope Climb + Supine Grip Bent Over Barbell Row + Dual Dumbbell Hammer Curls (Checkmark)
Every 4:00 x 4 Sets
3/2 Rope Climbs
12 Supine Grip Bent Over Barbell Row
18 Dual Dumbbell Hammer Curls
Suggested Loads
Barbell: (Rx 115/75, S 95/65)
Dumbbells: 2 x (Rx35/25, S 20/10)
• Loads are suggested, not prescribed; pick weights that keep all 12 rows strict and all 18 curls in two sets or fewer on the final round.
• Rope climbs come first while grip is fresh, get up and down under control rather than racing the interval.
• Aim to finish each set around 2:30-3:00 so there is real rest before the next interval starts.
Accessory Finisher (Checkmark)
For Quality
4 Sets:
10/10 Russian Twist Medball Throw
:30 Weighted Sorenson Hold
1:00 Forearm Plank Hold