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 - Legends (65+)
Metcon (Checkmark)
Warm-up: 12 reps
3 sets Small plates (Y, T, W)
*****
Interval training
80 Bench sit / stand (with weight)
100M Farmers carry (weight)
80 DBs Burpee to overhead
100M Farmers carry (weight)
80 Knee raises
100M Farmers carry
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 - Functional Fitness (CrossFit)
WARM-UP
General Warm-Up
2:00 Cardio Choice
-
10 PVC Pass-Throughs
10/10 PVC Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
15/11 Calorie
2 x Empty Barbell
3 Hang High Pull
3 Hang Muscle Snatch
3 Overhead Squat
3 Snatch Balance
-
2-3 x With Light Loads
Snatch Lift Off
Slow Pull Power Snatch
Overhead Squat
Squat Snatch
-
Then build to 75% (Starting Loads)
Snatch (Every 2:00 x 6 Sets
Set 1: 3 Reps @ 70-75%
Set 2: 2 Reps @ 75-80%
Set 3: 1 Rep @ 80-85%
Set 4: 3 Reps @ 75-80%
Set 5: 2 Reps @ 80-85%
Set 6: 1 Rep @ 85-90%
)
We are working off an estimated or most recent 1RM Snatch for the day. These are wave loads designed to allow clean, consistent reps that build confidence and mechanical quality heading into a 1RM test in two weeks. Each set should feel snappy: a strong pull, an aggressive turnover, and a quality catch with a confident punch into the receiving position.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 1 Overhead Squat, Building Technical Precision and Quality
Hotel Gym / Travel: Every 2:00 x 6 Sets, 3/3 Dumbbell Squat Snatch, For Load
"Headwinds" (Time)
3:00 AMRAP
12/9 Cal Bike or Cal 16/13 Row or Ski
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest b/t sets
Repeat Until 50 Bar Facing Burpees or 15:00 Time Cap
Time Cap: 15:00 (4 Rounds)
Score = Time to Complete 50 Bar Facing Burpees. If not completed 1 Rep = 1 Second added to 15:00 Time Clock.
Barbell: (Rx 95/65, S 75/55)
Goals: Complete in 3-4 Rounds (11:00-15:00)
Stimulus: Quad Burn / Leg Stamina / Barbell Cycling
RPE: 9/10
Primary Objective: Complete all Power Snatches unbroken while maintaining a strong, sustainable pace on the cals.
Secondary Objective: Finish the cals and Power Snatches by the 1:30 mark each round, leaving at least half of the interval to accumulate Bar Facing Burpees.
Accessories (Checkmark)
For Quality
3 Sets:
8/8 Dumbbell Suitcase Deficit Split Squat
8/8 Rear Foot Elevated RDL Moderate
3 Sets:
:20/:20 Single Leg Wall Sit @ Parallel
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
UAF Fri 24th & Sun the 26th canceled. Good luck Jordan Cabrita!
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
20/15 Calorie Row
10 Tempo Air Squats
5 Inchworm to Hollow
20 Plank Shoulder Taps
10 Scapular Pull-Ups
10 Ring Rows
Specific Warm-Up
2 Rounds
5 Pull-Ups or Pull-Up Modification (Strict Banded / Jumping / Ring Row)
7/5 Push-Ups or Modification (Elevated / Kneeling)
10 Air Squats
100ft (30m) Farmers Carry @ Warm-Up Loads (R1) / Working Loads (R2)
Primer
1 Sets:
150m Run at working pace
5 Pull-Ups + 7/5 Push-Ups + 10 Air Squats
12/9 Calorie Row
100ft (30m) Farmers Carry at working loads
Use this to confirm carry load and station flow before "Spirit of the Games" begins.
"Spirit of the Games" (AMRAP - Rounds)
24:00 EMOM
Minute 1: 150m Run
Minute 2: 1 Round "Strict Cindy" (5 Pull-Ups, 7 Push-Ups, 10 Air Squats)
Minute 3: 15/12 Calorie Row
Minute 4: 150ft (45m) Farmers Carry
Score = Rounds + Reps Completed
Kettlebell Farmers Carry: 2 x (Rx70/53, S 53/44)
Goals: Complete all 24 rounds with 10-15 seconds to spare each minute
Stimulus: Muscular Stamina and Aerobic Endurance
RPE: 6/10
Primary Objective: Complete each movement within the working minute with 10-15 seconds remaining, maintaining a consistent and repeatable station-to-station flow across all six full rotations.
Secondary Objective: Hold a genuine RPE of 6/10 throughout, resisting the urge to push in early rounds and maintaining the same output in round six that was present in round one.
Accessories (Checkmark)
For Quality:
5 Sets:
12 Strict Matador Dips
12 Pendlay Row
Use moderate load for the row that allows for good control through the whole range. Light load if possible for the dips.
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
UAF Fri 24th & Sun the 26th canceled. Good luck Jordan Cabrita!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Bulgarian Split Squat (Every 2:30min, 4 sets
10/10 DB/KB Single leg Bulgarian split squats - focus on 90 degrees)
B: Push Press (Every 2:30min for 5 sets
1 Power clean + 1 Hang power clean + 3 Push press (Hold last push press rep for :05sec)
Set1: 65%
Set2: 70%
Set3: 75%
Set4: 80%
Set5: 80+%
***Percentage off your lowest lift PC or HPC)
C: Metcon (Checkmark)
3 sets
10 DBs front delt raises
10 DBs rear delt raises
10 Lu raises
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
UAF Fri 24th & Sun the 26th canceled. Good luck Jordan Cabrita!
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
15 Banded Good Mornings
10 Cat Cows
8/8 Quadruped Thoracic Rotations
10 Hollow Rocks
10 Alternating V-Ups
5 Down Dog Pike Push-Ups
Specific Warm-Up
2 x
5 Deadlifts
8 Russian Kettlebell Swings
1 Wall Walk + :20 Wall Facing Handstand Hold
10 Abmat Sit-Ups
3-5 Box Piked Handstand Push-Ups
Primer
2 Sets at Working Loads:
2 Wall Walks
5 American Kettlebell Swings
8 Med-Ball Weighted Sit-Ups
3 Sets, Building to Working Loads and Modifications:
1-2 Deadlifts
2 Strict Handstand Push-Ups
Use this to confirm loads and handstand push-up scaling before "091022 Games Mash-Up" begins.
"091022 Games Mash-Up" (Time)
For Time, With a Partner
Station 1:
4 Rounds
4 Wall Walks 10-in
8 American Kettlebell Swings
12 Med-Ball Weighted Sit-Ups
Station 2:
7 Rounds
3 Deadlifts
4 Strict Handstand Push-Ups
One athlete starts on Station 1 while the other starts on Station 2. Both athletes work simultaneously, completing their respective stations independently. Once an athlete finishes their station, they move to the opposing station (only if the other athlete has completed their station) and complete it in full. Time stops when both partners have completed both stations.
Time Cap: 30:00
Score = Time
Med-Ball: (Rx 20/14, S 16/12)
Kettlebell: (Rx70/53, S 53/44)
Deadlift: (Rx135/95, S 115/75)
Goals: 14:00-18:00
Stimulus: Posterior Chain and Upper Body Pressing
RPE: 8.5/10
Primary Objective: Both partners complete both stations within the time cap, working simultaneously and transitioning with purpose the moment each station is finished.
Secondary Objective: Maintain positional integrity on the deadlift across all seven rounds and keep wall walk mechanics tight even as fatigue accumulates from the kettlebell and sit-up volume.
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
UAF Fri 24th & Sun the 26th canceled. Good luck Jordan Cabrita!
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
-
2x
10 Bend and Bows
10 Bootstrap Squats
5 Inchworm (Double Push-Up)
10 Scapular Pull-Ups
5/5 Single Arm Ring Row
10 Hollow Rocks
"CGE8 2009 Remix" (Time)
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Muscle-Ups
90 Double Unders
15 Thrusters
30 Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 35:00
Score = Time
Barbell: (Rx135/95, S 115/75)
Box: (Rx24/20, S 20/16″)
Goals: 18:00-23:00
Stimulus: Chipper / Movement Density
RPE: 9.5/10
Primary Objective: Complete the workout sub 20:00 with a clear plan from the first movement, not reactive management of fatigue.
Secondary Objective: Create a strategy for each movement block and stick to it, especially across the ring muscle-ups and the back half of the chipper where the global volume accumulates.
Accessories (Checkmark)
4 Sets:
2/2 Turkish Get-Ups
5/Each Prone Y-T-W
10/10 Paloff Press with Rotation
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
UAF Fri 24th & Sun the 26th canceled. Good luck Jordan Cabrita!
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 Easy Run or Row
2 x
10 Leg Swings (Forward / Back)
10 Leg Swings (Side to Side)
10/10 Quadruped Fire Hydrants
10 Glute Bridges
10 Air Squats with a Pause at the Bottom
10 Bodyweight Sumo Stance Good Morning
Specific Running and Rowing Prep
:15 Wall Lean March + :15 Wall Lean Sprint
:60 Easy Row, focus on leg drive sequencing and controlled breathing
150m Building to Working Pace
"Run Row Run" (Time)
For Time
3000m Run
2000m Row
1000m Run
Time Cap: 40:00
Score = Time
Adjusted
2000m Run
1500m Row
800m Run
Goals: 30:00-35:00
Stimulus: Aerobic Endurance
RPE: 7.5/10
Primary Objective: Maintain a steady, sustainable pace across all three segments, arriving at the final 1000m run with enough left to push the finish.
Secondary Objective: Use the 2000m row to regulate breathing and heart rate without losing time, holding a productive split rather than treating it as passive recovery.
Accessories (Checkmark)
For Quality:
3 Sets:
:20/:20 Side Plank on GHD
10/10 Banded Chop
-then-
3 x :30/:30 Single Kettlebell Farmers Carry Hold
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
UAF Fri 24th & Sun the 26th canceled. Good luck Jordan Cabrita!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
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
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
UAF Fri 24th & Sun the 26th canceled. Good luck Jordan Cabrita!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Deadlift (Every 2min for 9 sets. Percentages from 1RM
8-6-4/8-6-4/8-6-4
Wave 1: 65-70-75%
Wave 2: 70-75-80%
Wave 3: 75-80-85%)
B: Metcon (Checkmark)
Grip strength
4 sets
1min heavy BB hold (225/185#), NO straps
1min heavy DBs / KBs 100' farmers carry
1min dead hang (high bar)
1min REST
***
3 sets
10/10 DB Wrist curls (use bench)