All Posts in Uncategorized
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
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
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (No Measure)
General Warm-Up
2:00 Cardio Choice
-
2 x
10 Bodyweight Sumo Stance Good Mornings
8/8 Dual Dumbbell Staggered Stance Romanian Deadlift
6 Dual Dumbbell Upright Row
6 Dual Dumbbell Hang Muscle Clean
Specific Barbell Prep
6 Tall Muscle Clean
10 Behind the Back Elbow Punch Throughs
4 Tall Power Clean (2-4in Drop)
-
2 x Empty Barbell
Hang Power Clean + Low Hang Power Clean + Mid-Shin Power Clean (Floor)
- Add Loads -
2-3 Sets, Building to Starting Weight
Slow Pull Power Clean + Power Clean
Power Clean (Weightlifting Variable Reps & Sets)
Athletes should be adding load deliberately, not chasing a number at the expense of position. The catch must be locked in and athletic at every percentage. If the pull starts breaking down, hold the load or take a smaller jump rather than grinding through poor mechanics.
Other Adjustments:
10:00 EMOM
3 Power Cleans @ 70%
For athletes not looking to max out today; consistent, clean reps at a fixed moderate percentage across all ten minutes.
Modifications:
Level 1: 10:00 EMOM, 3 Hang Power Cleans at 6-8 RPE. Moderate, consistent loading across all ten minutes with a focus on mechanics and a strong catch position.
Hotel Gym / Travel: 10:00 EMOM, 5 Dual Dumbbell Hang Power Cleans, building to a challenging but controlled load that maintains vertical pull and a solid receiving position.
Sumo Deadlift (Weightlifting Variable Reps & Sets)
The high box jump is programmed as a superset to drive neural activation and recruitment.
Modifications:
Level 1: 5 Sumo Deadlifts across at 7/10 RPE, then 5 Box Jumps or Squat Jumps. Trap Bar Deadlifts or Traditional Deadlifts can be substituted anytime the sumo stance position is creating a mechanical issue.
Hotel Gym / Travel: 5 Dumbbell Romanian Deadlifts at a heavy but controlled load, paired with 3 broad jumps or standing vertical jumps for the explosive component.
PRVN Reset (No Measure)
For Completion:
12:00 AMRAP
6/6 Slow Low Plank Knee to Elbow
:30/:30 Couch Stretch
6/6 Kneeling Wall Rotations
:30 Down Dog Pose (Reach Head to Toes)
Optional Accessories (Checkmark)
For Quality:
4 Sets:
8-10 Glute Ham Raises
:30 Weighted Sorenson Hold
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
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
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Legends (65+)
Metcon (Checkmark)
Warm-up: band stretch
Interval training: Rotate every 15 reps
Wood chops
Banded face pulls
Lat pulls (together - both arms)
Plate halos
Plate standing rotations
Plate chest press
Plate farmers carry
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
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
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Pendlay Row (Time cap: 12min
5x8 at 85% of 1RM
***B/T sets 6 Dual DB Gorilla rows***
50+/35+#)
B: Yates rows (Time cap: 12min
5 x 8 at 85% 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
HGX Mixed Sex Couples Competition September 19th
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
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (No Measure)
General Warm-Up
2 x
200/150m Row
20 Bear Plank Shoulder Taps
:20 Extended Plank Reverse Bridge
10 V-Ups
5 Inchworm + Double Push-Up
:15 Dead-Hang + :15 Active Hang
Specific Prep
Work into Progressions and Practice
2 x 1 Wall Walk + 10 Wall Facing Handstand Shoulder Taps
2 x Lateral Handstand Walks (5/5ft, 1.5/1.5m)
2 x 5-10ft Partner Handstand Walks (Each Partner)
3-5 Handstand Walks to Wall , Starting @ 15in off the wall and moving further and further away
Gymnastics Skill: Handstand Walk (6 Rounds for distance)
Every 1:30 x 6 Sets
25-50ft (7.5-15m) Handstand Walk
Handstand Walks
Handstand Walks to Wall
Lateral Handstand Walks
Modifications:
Level 1: Wall walks to a 2-3 second hold at the top, building to 3-5 reps per set, or box piked handstand shoulder taps.
Hotel Gym / Travel: Wall walks to a controlled hold, targeting 3-5 reps per set with a 2-3 second pause at the top of each rep; focus on midline tension and shoulder alignment as the primary skill outcome. Or Handstand Shoulder Taps
Primer (No Measure)
1 x
8 Bar Kip Swings
4 Strict Knee Raises
6 Elevator Toes-to-Bar Kip Swings, Building to Working Height (or work alternative with kipping knees to chest / alternating toes-to-bar)
-
1 x
200/150m Row
8 Push-Ups or Elevated Push-Ups
4 Toes-to-Bar or Working Modification
Use this to confirm row pace, push-up standard, and toes-to-bar modification before "Pump, Pump, Pump It Up" begins.
"Pump, Pump, Pump It Up" (5 Rounds for time ↓ shorter is better)
For Time:
Every 3:00 x 5 Sets
15/12 Cals Row or Ski or 11/8 Cals Bike
20/15 Push-Ups
10 Toes-to-Bar
Score = Sum Total Time
Goals: Sub 2:30 per set
Stimulus: Grip / Upper Interference
RPE: 8/10
Primary Objective: Complete the row in under 1:10 each set, setting up enough time to move through the push-ups and toes-to-bar without rushing.
Secondary Objective: Maintain big sets, close to unbroken, on both the push-ups and toes-to-bar across all five rounds, protecting the grip and the mechanics even as fatigue accumulates.
Accessories (No Measure)
For Quality:
3 Rounds
8/8 Kneeling Banded Glute Kickbacks
8 Prone Prisoner Shoulder Rotations
:30 Standing Forward Fold
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
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
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (No Measure)
General Warm-Up
2 x
400m Run
10 Cossack Squats
5/5 World's Greatest Stretch
10/10 Single Leg Glute Bridge
:20 Hamstring Plank
Specific Barbell Prep
10 Back Squats @ Empty Barbell
5 Back Squats @ 40-50%
5 Back Squats @ 50-60%
Then load bar to working weights
Back Squat (Weightlifting Variable Reps & Sets)
This is part of a targeted week of increased squat volume; the priority is positional quality and consistent depth across every rep, not max effort grinding. Athletes should arrive at each set with a braced midline and a clear plan for the set. The first two sets at higher rep counts are where technique tends to drift; hold the standard on every rep.
Modifications:
Level 1: As prescribed, use 6-7 RPE as the loading guideline
Hotel Gym / Travel: Every 3:00 x 4 Sets, 10 Dual Dumbbell Front Squats
Primer (No Measure)
2 Sets at Working Loads:
10 Wall Balls
25ft (7.5m) Farmers Walking Lunges
Use this to confirm dumbbell load and wall ball target before "Weak in the Knees" begins.
"Weak in the Knees" (Time)
For Time:
400m Run
50 Wall Balls
50ft Farmers Walking Lunge
400m Run
40 Wall Balls
50ft Farmers Walking Lunge
400m Run
30 Wall Balls
50ft Farmers Walking Lunge
Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Dumbbells: 2 x(Rx50/35, S 40/25)
Score = Time
Time Cap: 20:00
Goals: 14:00-17:00
Stimulus: Leg Stamina
RPE: 8.5/10
Primary Objective: Move through the lunge each round without stopping, selecting a dumbbell load in the primer that keeps the 50ft (15m) continuous or with no more than one planned break.
Secondary Objective: Attack the wall ball sets with a planned rep strategy on round one, breaking the 50 into sets of 15-15-10-10 early rather than going unbroken and falling apart heading into the second run.
Accessories (No Measure)
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Shoulder Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded Shoulder External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
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
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Incline Bench Press (Weight)
Every 2min
Tempo (1.3.1.1)
5x3 at 80-85% (higher % than last week)
*****
3 sets
8 DBs Barrel press (70/45)
8 DBs Close grip floor press
8 DB Pullovers
12 Diamond push-ups
B: Metcon (Checkmark)
3 sets
10 DB or Plate tricep ext
10 DBs Skull crushers
10/10 DB Wrist curls (from bench)
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
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
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Legends (65+)
Metcon (No Measure)
Warm-up
PVC
Red band (locate above your head)
***
12min AMRAP
12 DB swings
12/12 Single arm ring rows
12/12 Single arm hammer curls
100M DB farmers carry
***
12min AMRAP
12/12 DB hang power cleans
12/12 DB shoulder to overhead
100M DB farmers carry (overhead)
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
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
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (No Measure)
General Warm-Up
10/10 Hand to Hand Wrist Circles
10 Alternating Arm Swings
10 Back Slaps
10 Bend and Bows
:30/:30 Samson Stretch
-
2 x
:30 Jump Rope
5/5 Single Arm Dumbbell Deadlift
5/5 Single Arm Upright Row
5/5 Single Arm Arnold Press
5 Up-Downs
Specific Prep
10 Behind the Neck Elbow Punch Throughs
5 Behind the Neck Strict Press
5 Push Press (1 sec Pause Overhead in Finish)
3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)
-
Add Loads
-
2 Push Press (1 sec Pause Overhead in Finish)
3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)
-
Add Loads
-
3 Sets, Building to Starting Weight
1-2 Push Press
1-2 Push Jerk
Push Press (Weightlifting Variable Reps & Sets)
Athletes complete two push press reps first, each with a fully locked-out finish, then move directly into three push jerks. On the push jerk, the catch must be received with stable locked out elbows and feet, and athletes should recover the footwork fully before the next rep.
Modifications:
Level 1: Every 2:00 x 5 Sets, 5 Push Press (no jerk), working at moderate loads and focusing on the dip, drive, and overhead lockout position across all five sets.
Primer (No Measure)
2 Sets at Working Loads:
36 Double Unders or 60 Single Unders
6 Alternating Dumbbell Snatches (focus on cycling rhythm and relaxed grip at lockout)
4 Lateral Burpees over Dumbbell (steady athletic pace)
Rest as needed between sets.
Use this to confirm dumbbell load and round pacing strategy before "Loosely Defined" begins.
"Loosely Defined" (Time)
For Time:
8 Rounds
36 Double Unders (A: 54 singles)
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1 x (Rx50/35, S 40/25)
Score = Time
Goals: 9:00-12:00
Time Cap: 14:00
Stimulus: Grip and Upper Body Interference
RPE: 8/10
Primary Objective: Maintain unbroken sets across all three movements in every round, keeping the rope, the dumbbell, and the burpees continuous from start to finish.
Secondary Objective: Manage transitions and keep each round under 1:30, protecting the rhythm between movements rather than standing between stations.
Optional Accessories (Checkmark)
For Quality:
3 Sets:
12/12 Side Lying Dumbbell External Rotations
8 Weighted Maltese Raises (2-3 sec Controlled Eccentric)
:30 Ring Plank (External Rotation of the Shoulder / Straight Elbows)
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
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
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (No Measure)
General Warm-Up
1:00 Cardio Choice
10 Cat Cows
10 Alternating Scorpion Stretch
8 Thoracic Extensions over Bench
10 Glute Bridges
10 Banded Pull-Aparts
10 Tempo Kettlebell Deadlifts (slow and controlled)
8 Push-Up to Down Dog
:20/:20 Half Kneeling Hip Flexor Stretch
2 x
5 Pause Deadlifts (empty bar or light load)
5 Push-Ups with Pause at Bottom
5/5 Half Kneeling Rotational Reach (bodyweight, feel the pattern)
:20 Hollow Body Hold
Specific Movement Prep
1x @ warm-up weights
3 Deadlifts (pause at knee)
5 Bench Press (light, focus on scap position)
4/4 Half Kneeling Kettlebell Rotational Chop and Lift
:20 Weighted Plank or Bodyweight Plank
Primer (No Measure)
2 Sets, building to working weights
3 Deadlifts
5 Bench Press
4/4 Half Kneeling Kettlebell Rotational Chop and Lift
:20 Weighted Plank
Use this to confirm loads and positions before "Colossus" begins.
Colossus (2 Rounds for weight)
EMOM for Load
32:00 EMOM
Min 1: 5 Deadlifts
Min 2: 8-10 Bench Press
Min 3: 8/8 Half Kneeling Kettlebell Rotational Chop and Lift
Min 4: :40 Weighted Plank
Deadlift: 65-70% of 1RM
Bench Press: 55-60% of 1RM
Kettlebell: 35/18lb
Weighted Plank: (Rx45/35, Rx25/15)
Score = Load used for DL and Bench Press
Goals: Successful Quality Reps Across All 8 Rounds
Stimulus: Posterior + Push Strength / Midline Stability
RPE: 6-7/10
Primary Objective: Maintain consistent load and movement quality across all eight rounds of the EMOM, treating each minute as a focused strength set rather than a conditioning push.
Secondary Objective: Develop accessory midline strength and rotational power through the kettlebell chop and lift and weighted plank, supporting the primary barbell movements and long-term structural resilience.
Accessories (Checkmark)
For Quality
4 Sets:
5 Ring Dips @ 31x3 Tempo
12 Weighted GHD Hip Extension
Load: Choice