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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 - Uniquely Abled Fitness
Warm-up (No Measure)
Plate relay:
Pass - around the head
press
squat
Deadlift (5x4
Build over sets
***In between sets go do :30 battle ropes)
How many rounds can you get? (Checkmark)
You go, I go
1 round:
3 burpees (Dallas 5 plate ground to oh)
6 cals row/ski 4 cals bike
3 db hang clean and press right/3 left
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 (Bike Ideally)
-
2 Sets:
8 Bootstrap Squats
6 Inchworm Push-Ups
16 Bear Plank Shoulder Taps
8/8 Quadruped Thoracic Rotations
:30 Alternating Active Pigeon Stretch
10/10 Hand to Hand Wrist Circles
Specific Prep
Wall Walk Build (Simple to Complex):
3-4 Push-Up to Down Dog
:20 Down Dog Toe Touches
2 Partial Wall Walks (Hips over the shoulders, ribs down)
2 Wall Walks (:05 hold at the top, walk the hands out under control)
2 Synchro Wall Walks with a partner
-
2 Sets with an Empty Barbell:
5 Romanian Deadlifts
5 Tall Muscle Cleans
5 Hang Power Cleans
5 Barbell Squat Jumps
"Pack Mentality" (Time)
For Time, Teams of 3
Station 1, 1 Athlete Working
Calories
Station 2, 2 Athletes Working
10 Rounds
4 Synchro Wall Walks
16 Power Cleans (Split)
12 Synchro Line-Facing Burpees
Time Cap: 32:00
Score = Time
Barbell: (Rx135/95, S 115/75)
Wall Walk: 10-in
Bike Calories, MMM / MMF / FFM / FFF
Bike: 300 / 275 / 250 / 225
Flow: One athlete accumulates bike calories at all times while the other two complete the synchro station together. Power cleans are split however the two working athletes choose. Athletes may rotate stations at any time. The workout is complete when both the calorie total and all 10 rounds are finished.
Goals: 22:00-27:00
Stimulus: Team Workout, Strategy, Endurance
RPE: 8.5/10
Primary Objective: Keep both stations moving continuously by rotating athletes before output or synchronization deteriorates.
Secondary Objective: Hold consistent round times at Station 2 while accumulating bike calories at a strong, sustainable pace.
[Pack Mentality: Levels] (Time)
Masters 55+:
10 Rounds: 2 Synchro Wall Walks , 10 Power Cleans, 10 Synchro Line-Facing Burpees
Barbell: 95/65lb
Wall Walk: 20-in
Bike Calories, MMM / MMF / FFM / FFF
Bike: 250 / 230 / 210 / 190
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
2 Sets:
8 Inchworm Push-Ups
20 Bear Plank Shoulder Taps
:15 Dead-Hang + :15 Active Hang
8 Scapular Pull-Ups
10 Hollow Rocks
Specific Prep
2-3 Sets w/empty barbell, then light loads
5 Bench Press @ 21x1 (Feet planted, shoulder blades pinned, bar to the same spot every rep)
8-10 Band Bench Apart
-
Then Build:
5 Reps @ 40-50%
4 Reps @ 55-60%
3 Reps @ 65-70%
2 Reps @ 70-75%
Bench Press (8 Rounds for weight)
Every 2:00 x 6 Sets
Set 1: 3 Reps @ 80%
Set 2: 3 Reps @ 80%
Set 3: 3 Reps @ 80%
Set 4: 2 Reps @ 80%+
Set 5: 2 Reps @ 80%+
Set 6: 2 Reps @ 85%
Percentages are based off a 1RM Bench Press.
• Sets 4 and 5 can creep above 80% if bar speed on the triples was strong; set 6 is the top set at 85%.
• If bar speed slows or a rep needs a spotter's touch, hold the load rather than climbing.
"Apex" (Time)
For Time
50 Wall Balls
30 Toes to Bar
50ft Dual KB/DB Front Rack Walking Lunge
20 Toes to Bar
50ft Dual KB/DB Front Rack Walking Lunge
10 Toes to Bar
Time Cap: 14:00
Score = Time
Wall Ball: (Rx 20/14, S 16/12) , 10/9ft Target
Kettlebells: 2 x (Rx53/35, S 44/26)
Dumbbells: 2 x (Rx50/35, S 40/25)
Goals: 8:00-12:00
Stimulus: Midline and Leg Endurance
RPE: 8.5/10
Primary Objective: Maintain sustainable toes to bar sets as fatigue accumulates.
Secondary Objective: Go unbroken on both lunge lengths.
[Apex: Levels] (Time)
Masters 55+:
40 Wall Balls,
24 Toes to Bar,
50ft Dual Kettlebell Front Rack Walking Lunge
16 Toes to Bar
50ft Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Wall Ball: 20/14lb , 10/9ft Target
Kettlebells: 2 x 35/26lb
Dumbbells: 2 x 35/25lb
Accessories (Checkmark)
For Quality:
3 Sets:
:15/:15 Copenhagen Plank
:15/:15 Side Star Plank
Announcements
HGX GEAR for Apparel
2027 CrossFit Open Feb 18, Feb 25, March 4
Seated Athletes CrossFit Class Nov 14th 11AM
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Running w/ wb warm up
2x:
5 sit ups each
10 synchro air squats (dallas press)
PVC
Dead hang
Power Snatch (Min 1: 2 power snatch
Min 2: 4-6 pull up variation)
Happy Friday! (Checkmark)
5 min AMRAP
10 pull up variation
12 sit ups
10 goblet squat/Dallas db seated press
Rest 2 min
5 min AMRAP
5 push-ups
8 v ups
15 air squats (Dallas low bar pull to stand)
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)
-
:20/:20 Crossbody Lat Stretch
5/5 World's Greatest Stretch
8/8 Quadruped Thoracic Rotations
12 Banded Pull-Aparts
10 Banded Passthroughs
10 Down Dog to Up Dog
10 Down Dog Toe Touches
-
2 Sets: (Priming Positions)
10 Banded Good Mornings
8 Single Leg Toe Touches (4/4)
10 Glute Bridges
16 Bear Plank Shoulder Taps
Specific Prep
6 Inchworm Push-Ups
6 Down Dog Pike Push-Ups
:15 Wall Supported Handstand Hold
2-3 Eccentric Handstand Push-Ups or Box Pike Handstand Push-Ups
3-5 Strict Handstand Push-Ups or working modification for the day (Head to hands triangle, ribs down, push all the way to lockout)
-
2 Sets: Empty Bar, Then Building
5 Barbell Romanian Deadlifts
3 Deadlift Lift Offs to Knee (Focus on tension over the bar and bar close)
3 Deadlifts @ Warm-Up Loads
-
5 Deadlifts @ Working Load (Confirming the load and the break plan)
15/12 Cal Row, building the last :20 to intended workout pace (Long legs, quiet hands, find the damper and drag you plan to live at for 50/40 calories)
"Natural Selection" (AMRAP - Rounds & Reps)
20:00 AMRAP
50/40 Cal Row or Ski or 35/28 Cal Bike
35 Deadlifts
20 Strict Handstand Push-Ups
Score = Rounds + Reps
Barbell: (Rx 205/145, S 155/115)
Goals: ~3 Rounds, +/- 10-20 Reps
Stimulus: Mixed Modal Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the row in under 3:00 and the deadlifts in under 2:00 each round.
Secondary Objective: Maintain sets of 5 or more on the strict handstand push-ups.
[Natural Selection: Levels] (AMRAP - Rounds & Reps)
Masters 55+:
40/32 Calorie Row,
30 Deadlifts,
15 Strict Handstand Push-Ups or Box Pike Handstand Push-Ups
Barbell: 155/105lb
Accessories (Checkmark)
For Quality:
3 Sets:
12-15 Ring Hamstring Curls (with rings or sliders)
:20 Feet Elevated Hamstring Plank
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: band stretch
Interval training: Rotate every 10 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
250M “brisk” walk
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: Deadlift (Every 2min for 5 sets
4 reps at 88+% of 1RM
*****
4 sets
10 DB Elevated heavy sumo squats (standing on plates)
)
Pendlay Row (5x6 reps at 80%
B/T sets: 8/8 Dual DB/KB Bent over rows)
Yates rows (4x8 at 75%
****
3 sets
10/10 DB Renegade rows with a twist)
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
-
:20/:20 Samson Stretch
10 Bootstrap Squats
:20 Alternating Scorpions
5/5 Thread the Needle to Thoracic Rotation
-
2 Sets:
25/25ft (7.5/7.5m) Lateral Band Walk
25/25ft (7.5/7.5m) Monster Band Walk
8 Air Squats with a :02 Pause in the Bottom
12 Banded Pull-Aparts
:15 Dead Hang + :15 Active Hang
Specific Barbell Prep
5 Back Squats @ Empty Barbell (Brace before the descent, consistent depth every rep)
-
4 Back Squats @ 40-50%
3 Back Squats @ 50-60%
2 Back Squats @ 60-70% (Building to the first working set)
Back Squat (Every 3:00 x 4 Sets
Set 1: 6 Reps @ 72-77%
Set 2: 6 Reps @ 72-77%
Set 3: 6 Reps @ 72-77%
Set 4: 6 Reps @ 72-77%
Percentages are based off a 1RM Back Squat.)
Loading Notes
• Reps drop by 2 from the progression three weeks ago while percentages have increase a bit here, so pick a load inside the range and repeat it across all four sets.
• This is funnel style periodization: we built mechanics through time under tension early, hit higher percentage and lower volume last week, and now we sit in the middle to express both.
• If set three starts to grind or depth changes, hold the load or come down slightly for set four; quality wins over the number on the bar.
"The Chase" (AMRAP - Rounds & Reps)
For Reps
3 Sets
5:00 AMRAP
12 Pull-Ups
15 AbMat Sit-Ups
18 Air Squats
Rest 1:00 b/t Sets
17:00 Clock
Score = Total Rounds + Reps
Goals: ~3 Rounds per Set
Stimulus: Bodyweight Conditioning / Gymnastics Density
RPE: 8/10
Primary Objective: Two sets or less on the pull-ups every round.
Secondary Objective: Consistent pacing round to round and set to set.
[The Chase] (AMRAP - Rounds & Reps)
Masters 55+:
3 Sets
5:00 AMRAP
9 Pull-Ups
12 AbMat Sit-Ups
15 Air Squats
Rest 1:00 b/t Sets
Accessories (Checkmark)
For Quality:
3 Sets:
12 Dual Dumbbell Bicep Curls
:30 Hollow Hold
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 (Bike Ideally)
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
10 Down Dog Toe Touches
10 Alternating Scorpions
5/5 World's Greatest Stretch
10 Bootstrap Squats
-
2 Sets (Priming the Pull and Front Rack):
8 Barbell Good Mornings
5 Tall Muscle Cleans
8 Behind the Neck Elbow Punch Throughs
3 Barbell Squat Jumps
5 Front Squats @ empty barbell
Specific Barbell Prep
3 Clean Lift Offs @ empty barbell (Slow off the floor, lats on, shoulders stay over the bar)
3 Segment Power Cleans, pausing :02 at the knee
3 Low Hang Power Cleans, pausing :02 in the low hang (Weight mid-foot, chest tall, no rocking out of the pause)
-
3-4 Sets: building from light loads to 70%
1 Segment Power Clean (Knee) + 1 Paused Low Hang Power Clean (Rehearse the :10 rest and reset rhythm between complexes)
Power Clean (Every 2:30 x 5 Sets @ 70%+
2 Complexes
1 Segment Power Clean (Below Knee)
1 Paused Low Hang Power Clean
-rest :10 b/t complexes-
Percentages are based on the 1RM Power Clean.)
Loading Notes
• Each set is 2 rounds of the complex; drop the bar between complexes and take :10 before starting round two.
• Rep 1 begins from the floor with a pause at mid shin on the ascent; Rep 2 is a low hang rep with a pause in the bottom of the hang, below the knee.
• Begin at 70% and build in small jumps to no more than 8 RPE this week; a good target is around 85%.
"Fight or Flight" (Time)
For Time
400m Run
20 Burpee Box Jump Overs (Facing)
30/22 Cal Bike or 43/29 Cal row or Ski
20 Burpee Box Jump Overs (Facing)
Time Cap: 15:00
Score = Time
Box: (Rx24/20, S 20/16″)
Goals: 7:00-11:00
Stimulus: Leg Stamina / Burner
RPE: 10/10
Primary Objective: Start fast, finish faster.
Secondary Objective: Hold a repeatable burpee cadence in both sets.
[Fight or Flight] (Time)
Masters 55+:
For Time
400m Run
16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs
24/18 Cal
16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs
Box: 20/16in
Accessories (Checkmark)
For Quality:
3 Sets:
10-12 Weighted GHD Hip Extensions
:45 Sorenson Hold
1:00 Forearm Plank