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 - 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.
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
400m Run
-
2 x (Empty Barbell)
6 Tall Muscle Cleans
6 Bradford Press w/Lockout
8/8 Staggered Stance Barbell Good Morning
6 Back Squats
6 Sumo Deadlifts to Mid-Shin
Specific Prep
6 Sumo Deadlifts (Light w/Pauses)
4 Sumo Deadlifts @ 50-55%
4 Sumo Deadlifts @ 55-60%
Then 2-3 x 2 Reps building to working loads
Sumo Deadlift (Every 1:30 x 6 Sets
4 Reps @ 80-85% of 5x5 Sumo Deadlift)
This is the final touch on our sumo deadlift progression. The loading at 80-85% should feel strong and deliberate, not heavy or grinding. We are here to reinforce mechanics, stay connected to the movement, and build confidence heading into testing, not to accumulate fatigue.
Modifications:
Level 1: Every 1:30 x 6 Sets, 4 Reps Sumo Deadlift at a moderate, technically consistent load around 65-70%; focus on stance, hinge mechanics, and a clean pull every rep
Hotel Gym / Travel: Every 1:30 x 6 Sets, 6-8 Dual Dumbbell Romanian Deadlifts (sumo stance if possible)
"Storm Warning" (Time)
For Time
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Time Cap: 15:00
Score = Time
Barbell: (Rx 115/75, S 95/65)
Goals: 9:00-12:00
Stimulus: Leg Stamina / Barbell Cycling
RPE: 8/10
Primary Objective: Work to keep the run to a consistent pace from start to finish.
Secondary Objective: Near-unbroken movements on the barbell complex.
Accessories (Checkmark)
For Quality
4 Sets:
8-10 Glute Ham Raises
:30 Sorenson Hold
:45 Sandbag Bear Hug March
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)
3 min machine
Updog/down dog
bird dog
scorpion
Inchworm w/ push up
PVC stuff
Power Snatch (every 2 min x 6
3 reps at 70%
2 reps at 75%
1 rep at 80%
3 reps at 75%
2 reps at 80%
1 reps at 85%)
Friday workout! (Checkmark)
3 min AMRAP (18 min)
12 cals row or ski or 9 cals bike
10 hang power snatches
max bar facing burpees (Dallas knee burpees)
Rest 2 min
4x or until you reach 35 (Dallas 50) burpees
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: Bench Press (Take 15min to build to a new 1RM
Then 5x8 at 70%
*****
4 sets
10 Close grip bench press at 50-55%
10 DBs Barrel press
10 DB Pullovers
10 DBs Standing flys)
B: Metcon (Checkmark)
3 sets
10 DBs Skull crushers
10 DB Tricep ext (behind the head)
15 Close grip bench push-ups
12 Banded tricep ext
*****
Remaining time: CORE
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 - Legends (65+)
Metcon (Checkmark)
Warm-up: band stretch
Interval training: Rotate every 12 reps
Wood chops
Banded face pulls
Banded tricep ext (together - both arms)
Plate halos
Plate ground to overhead
Plate standing rotations
Plate chest press
Rig supported air squats
Rig supported alternating lunges
Wall push-ups
Wall high knees
100M “brisk” walk
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
2:00 Cardio Choice
-
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10/10 Single Leg Glute Bridges
:20 Extended Plank Reverse Bridge
10 Down Dog Alternating Toe Touches
Specific Warm-Up
2 x
12 Alternating Box Step-Ups
10 Scapular Pull-Ups
8 Bar Kip Swings
6 Strict Knees to Chest
4/4 Single Arm Ring Rows (Pause at Chest for 1-2 sec)
-
Then get into Rope Climb Technique Work
"Cloud Cover" (5 Rounds for time ↓ shorter is better)
Every 3:00 x 5 Sets
3 Rope Climbs
12 Box Jump Overs
15 Toes to Bar
Time Cap: 2:30 per set
Score = Slowest Set Time
Box: (Rx24/20, S 20/16″)
Rope Climb: 15ft
Goals: 2:00 or faster every set
Stimulus: Bodyweight Conditioning
RPE: 7.5/10
Primary Objective: Consistent pacing across all five sets, with the last set never being the slowest.
Secondary Objective: Rope Climbs completed in under 1:00 per set and Toes to Bar held in big, unbroken sets throughout.
Accessory (Checkmark)
For Quality:
3 Sets:
10/10 Batwing Rows
16 Alternating Dumbbell Bicep Curls
1:00 Weighted Forearm Plank
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
2:00 Cardio Choice
-
2 x
20 Lateral Line Hops
10 Bend and Bow
5/5 Pendulum Lunges
10 Air Squats
Specific Prep
8 Alternating Back Rack Reverse Lunges (5/side)
6 Alternating Back Rack Reverse Lunges (4/side)
4 Alternating Back Rack Reverse Lunges (5/side)
-
Put working weight on the barbell
Back Rack Lunge (Every 2:30 x 4 Sets
10 Alternating Back Rack Reverse Lunges (5/side)
Score = Average Load)
Start around 40% of 1RM Back Squat and build gradually across all four sets, finishing at an 8/10 RPE. The loading should feel challenging and controlled throughout, never a grind. This block is part of our leg strength progression, giving athletes a variation week away from traditional squatting before circling back to a back squat test next Monday. Each rep demands a tall torso, a controlled step back, and a confident drive through the front heel to stand, and those standards should not erode as the load climbs. Keep the tempo deliberate and the midline locked from the first set to the last.
Modifications:
Level 1: Every 2:30 x 4 Sets, As prescribed.
Hotel Gym / Travel: Every 2:30 x 4 Sets, 10 Alternating Dumbbell Goblet Reverse Lunges (5/side), building to a moderate-heavy load
"Rolling Thunder" (AMRAP - Rounds & Reps)
10:00 AMRAP
50 Double Unders (A: 75 singles)
25 Wall Balls
100ft Farmers Carry
Score = Rounds + Reps
Wall Ball: (Rx 20/14, S 16/12), 10/9ft target
Kettlebells: 2 x (Rx70/53, S 53/44)
DB: 2 x (Rx70/50, S 60/40)
Goals: 4+ Rounds
Stimulus: Leg + Grip Stamina
RPE: 8.5/10
Primary Objective: Maintain consistent, unbroken sets on the double unders and wall balls across every round.
Secondary Objective: Complete each full round in under 2:30, keeping transitions tight and the farmers carry unbroken for the full 100ft (30m).
Accessories (Checkmark)
For Quality:
5 Sets:
:20 Paloff Hold from Lunge /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.
HomeGrown AthletX - Functional Fitness (CrossFit)
WARM-UP
General Warm-Up
1:30 Cardio Choice
-
10 Alternating Arm Swings
10 Back Slaps
10 Bootstrap Squats
5 Inchworm Push-Ups
20 Plank Shoulder Taps
10 Hollow Rocks
10 Alt V-Ups
Specific Prep
12/9 Calorie
8 GHD Sit-Ups (Short Range of Motion / Hands at Sides)
1 Partial Wall Walk + 1 Full Wall Walk (Focusing on "Point of Performance")
8 Deficit Push-Ups or Deficit Kneeling Push-Ups
8 Renegade Rows (Warm-Up Loads)
Barbell Prep / Primer
10 Empty Barbell Bench Press
5 Bench Press @ 40-50%
5 Bench Press @ 50-60%
3 Bench Press @ 60-65%
3 Bench Press @ 65-70%
Bench Press (Every 2:30 x 4 Sets
5 Reps @ 75% of 1RM Bench Press
)
Between each set: 5/5 Half Kneeling KB/DB Rotational Chop and Lift
We are building some horizontal pressing volume here with moderate loading across all four sets, while the superset chop and lift adds rotational core control and extra shoulder stability work between each bench effort.
The 75% loading should feel challenging but never a grind. Keep these intentional and controlled, not rushed. The 2:30 window allows for a smooth transition between movements and a full reset before the next set begins.
Modifications:
Level 1: Every 2:30 x 4 Sets, 5 Reps Bench Press at a moderate consistent load around 6-7/10 RPE; superset with 5/5 Half Kneeling DB or KB Rotational Chop and Lift at a light load
Hotel Gym / Travel: Every 2:30 x 4 Sets, 5/5 Single Arm Dumbbell Floor Press, building to a moderate-heavy load; superset with 5/5 Half Kneeling DB Rotational Chop and Lift
"Still Water" (AMRAP - Rounds)
15:00 EMOM
Minute 1: 14/11 Cal Row 11/9
Minute 2: 16 GHD Sit-Ups (A: AbMat Sit-Ups)
Minute 3: 3 Wall Walks
Minute 4: 16 Renegade Rows
Minute 5: Rest
Score = Successful Rounds Completed
Wall Walk: 10-in from wall
Dumbbells: 2 x (Rx50/35, S 40/25)
Goals: Complete all working minutes across all 3 rounds (15:00 EMOM)
Stimulus: Midline / Upper Body Density
RPE: 7/10
Primary Objective: Complete every working minute successfully, finishing each movement with time to spare before the next interval begins.
Secondary Objective: Keep the workout under control, prioritizing quality movement and consistent output across all 15 minutes rather than racing any single minute.
Accessories (Checkmark)
For Quality:
:15/:15 Ring Side Plank
10/10 Side Plank Banded Row
-then-
3 x 12 Weighted Russian Twists, Light to Moderate
-Rest 1:00-