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Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
No Friday 6 & 7AM Open Gym during the CrossFit Open
HomeGrown AthletX - Functional Fitness
General Warm-Up: (4-6 minutes)
2:00 Cardio Choice
—
:20/:20 second Banded Front Rack Stretch
:30/:30 second Active Scorpion Stretch
20 Down Dog Toe Touches
40-60 seconds Alternating Active Pigeon Stretch
Specific Warm-Up ( 6-8 minutes)
2 Sets: For Quality
15 Double Unders or 30 Single Unders
8 Barbell Romanian Deadlifts
6 Tall Muscle Cleans
6 Strict Press
4 Hang Power Cleans
4 Push Press
Barbell Specific Primer (3-5 minutes)
2-3 Sets, Building Loads to starting weights
1 Clean Lift Off
1 Slow Pull Power Clean
3 TnG Power Cleans
Power Clean (Every 2:00 x 5 Sets
5 Tng Power Clean
Load: @ 65%+ of 1RM Power Clean
Building to a Heavy for the Day)
We are looking to start at 65% of our 1RM Power Clean today and build to a new 5RM. This was a re-test from Week 2 of our cycle and will be a great indicator of how far our barbell cycling and efficiency has come.
"Hunting Trip" (Time)
3 Rounds For Time
60 Double Unders (A:120 singles)
15 Deadlifts
12 Hang Power Cleans
9 Shoulder to Overhead
Barbell Load: (Rx135/95, S 115/75)
Goal Time Domain: 6-9 minutes
Time Cap: 10 minutes
Primary Objective: Barbell Cycling Efficiency and Movement Mechanics.
Secondary Objective: Consistent pacing each round with the goal of maintaining close to 2 minutes per round.
Stimulus: Barbell Cycling Efficiency
RPE: 9/10
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
General Warm-Up: (8-10 minutes)
2-3 Sets, For Quality
1:00 Cardio Choice
5/5 World’s Greatest Stretch
6 /6 Half Kneeling KB Windmi ll
6/6 Single Arm Ring Row s
10 Ring V-Out s
Specific Warm-Up (4-6 minutes)
2 Sets: For Quality
6 False Grip Ring Row
6 Bar Kip Swings
10 second Tuck L-Hang
4 Burpees + 4 Box Jump Overs
8/6 Calorie Bike
–
Gymnastics Skill / Volume (8 Rounds for reps)
8:00 EMOM
3-5 Ring Muscle-Ups
Level 3: as prescribed
Level 2: 5 Strict Pull-Ups + 5 Strict Ring Dips
Level 1: 5-7 Ring Rows + 5-7 Push-Ups
"Live Ammo" (3 Rounds for calories)
12:00 EMOM
minute 1: 10 Burpee Box Jump Overs
minute 2: 15 Toe to Bar
minute 3: Max Calories
minute 4: Rest
Box: (Rx24/20, S 20/16″)
Score = Total Sum Calories
-
Goal: Complete Row or Ski 24/18 + Cals or Bike 18/13+ Cals
RPE: 9/10
Stimulus: Quad and Midline Stamina
Primary Objective: Finish with a strong cal Sprint on each round
Secondary Objective : Complete each set of Burpee Box Jump Overs in under 45 seconds.
Mobility
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner or together:
Seated on a box: Complete with right arm - then repeat with left arm
8 DB Single arm hammer curl
8 DB Single arm shoulder to overhead
8 DB Single arm clean to overhead
200M DB Single arm overhead carry
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - HGX-FIT
A: Bench Press (Establish a new 3RM in 10min)
B: Bench Press (At 12:00. 80-85% from above
EMOM: 5 x 5)
C: Metcon (No Measure)
4 sets
6 DBs Barrel press
6 DBs Close grip press
3 sets
6 DB Pullover
10 DBs standing flys
***
2 x Drop sets with a partner
4 weight changes: Sets (1-3) 8-10 reps, set 4 max effort
Example barbell weight (85/75/65/55 max effort)
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
General Movement Prep (6-8min)
3 Sets: For Quality
20/20 Line Hops (Forward and Back + Lateral)
10 Bootstrap Squats
10 Alternating Step-Ups
10/10 Staggered Stance Single Dumbbell Romanian Deadlift @ Warm-Up Loads
10 Dumbbell Goblet Squats @ Warm-Up Loads
–
Specific Prep (5-7min)
2 Lateral Shuttle Runs
6/6 Dumbbell Snatch @ Warm-Up Loads
8 Alternating Goblet Step-Ups
8 Goblet Squats
2 Shuttle Runs
6/6 Dumbbell Snatch @ Workout Loads
8 Alternating Goblet Step-Ups
–
Bring Barbells to the Rack and Start Loading towards a 5RM
Back Squat (Take 15:00 minutes to Establish
Back Squat 5RM)
We are looking to start with sets of 2-3 reps at a time to give us a gauge of where we will be at to test the 5RM for the Day. The goal here would be to hit a 5 Rep Max at around 85-90%. We have been building our intensity here over the course of this cycle and should be ready and peaked to hit a strong and solid effort here.
Ron (AMRAP - Rounds and Reps)
15:00 AMRAP
8 Shuttle Runs
12 Dumbbell Snatch, Right
12 Dumbbell Snatch, Left
16 Goblet Box Step Ups
Shuttle Run = 25ft Out and Back
Dumbbell: (Rx50/35, S 40/25)
Box: (Rx24/20, S 20/16″)
Score = Rounds + Reps
Goal: ~4 Rounds
Primary Objective: Unbroken Goblet Step Ups
Secondary Objective: Consistent Shuttle Run Pace
Stimulus: Leg Stamina, Muscular Endurance, and Movement Efficiency in the Dumbbell Snatch
RPE: 8/10
The goal is to maintain steady movement without hitting a fatigue wall too early.
Primary Objective: Maintain unbroken and efficient movement across all stations to sustain a steady rhythm and minimize unnecessary breaks.
Secondary Objective: Limit transition times between movements to maximize total rounds. Any rest should be intentional and brief. If needed utilize the shuttle run as the time to recover a bit in order to keep the dumbbell movements unbroken.
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
General + Specific Movement Prep (10-15minutes)
3:00 Cardio Choice
—
2 Sets:
10 Bootstrap Squats
10 PVC Pass Throughs
5/5 PVC Pipe Around the Worlds
:20/:20 second Standing PVC Pipe Prayer Stretch
10 Alternating Scorpions
—
2 Sets: For Quality
1-2 Wall Walks + 10-15 second Nose to Wall Handstand Hold
5 Hang Muscle Snatch / Hang Power Snatch (Round 2)
10 Wall Ball Squats / 10 Wall Balls (Rounds 2)
–
Then Spend 5 minutes going over some different progressions to practice in the skill gymnastics piece
Gymnastics (8 Rounds for reps)
8:00 EMOM
- 10-20 second Handstand Hold
*Freestanding or Wall Supported
1 sec = 1 rep
"Big Rip" (Time)
For Time
42 Wall Balls
21 Hang Power Snatch
30 Wall Balls
15 Hang Power Snatch
18 Wall Balls
9 Hang Power Snatch
Barbell: (Rx 95/65, S 75/55)
Wall Ball: (Rx 20/14, S 16/12), 10/9ft
--
Goal Time: 7-12 minutes depending on proficiency with cycling the barbell and wall ball efficiency.
Stimulus: This is a moderate to high-intensity sprint-style workout that challenges both leg endurance and grip fatigue .
RPE: 8/10
Primary Objective: Move through the wall balls efficiently and maintain good breathing to avoid excessive fatigue before hitting the barbell. Cycle the hang power snatches effectively, minimizing extra rest time.
Secondary Objective: Limit transition time between movements—quickly reset and go. Avoid excessive breakdown in sets—find a sustainable rep scheme without reaching failure.
Mobility
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
250 jog
Wall ball relays - over/under
left/right
Power Clean (Go over Ground to overhead with bb or db)
Partner AMRAP (No Measure)
Split work w/ your partner:
40 jumprope
4 wall walks or wall walk variation
(inchworm w/ push up or box walk)
40 wall ball
40 cals on machine
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
4 sets
8 Pendlay rows at (155/125) or 80-85%
10/10 DBs Renegade rows with a twist
12/12 DB Plank pull through
3 sets
8/8 DB Gorilla rows (50/35)
10 BB weighted bicep curls
3 sets
10 BB weighted reverse curls
10 DBs tempo hammer curls (3.1.3.1)
3 sets
10 BB weighted drag curls
10 DBs tempo bicep curls (3.1.3.1)
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
Mobility Prep and Body Heat: (8-10 minutes)
400m Run
2:00 Bike
:30/:30 Pigeon Pose
:30/:30 Couch Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
General + Specific Prep (Warm-Up Loads) / (8-10 minutes)
2 Sets: For Quality
10 Alternating Deep Lunge Mountain Climbers
10 Dual Dumbbell Deadlifts
8 Dual Dumbbell Hang Power Clean and Push Jerk
:20 second Wall Lean March / Sprint
"Solar Flare" (4 Rounds for calories)
For Max Calories with a Partner
4 Sets:
4:00 AMRAP
6 Dual Dumbbell Burpee
8 Dual Dumbbell Hang Clean and Jerk
200m Run
- Max Calories
- Rest 2:00 b/t sets-
Dumbbells: (Rx50/35, S 40/25)
--
Workout Flow: Waterfall Format
Athletes will work in a waterfall-style progression, moving sequentially through each station. The workout begins with Dumbbells, transitions into a Run, and finishes with alternating max-calorie efforts on the Bike in the remaining time of 4:00 minutes
Workout Breakdown:
Partner 1 starts by completing all Dumbbell Burpees and Dumbbell Hang Clean & Jerks.
Once Partner 1 finishes the Dumbbell movements, Partner 2 may begin their Dumbbell work.
Partner 1 moves on to the Run immediately after finishing the Dumbbells, while Partner 2 continues their Dumbbell work.
Even if Partner 1 is still running, Partner 2 can start their run once their Dumbbell work is done.
Once Partner 1 returns from the Run, they can begin accumulating calories on the Bike.
After Partner 2 returns from the Run, both partners will alternate on the Bike for max calories in the remaining time.
This structure ensures constant movement, strategic pacing, and an intense finish on the Bike.