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

-

2 x

5/5 Worlds Greatest Stretch

5/5 Single Arm Upright Rows

5/5 Single Arm Strict Press

5/5 Kettlebell Windmill

20 Plank Shoulder Taps

10 Alternating V-Ups

5 Up Downs

Specific Warm-Up

2 x

6-8 GHD Sit-Ups (Building Range of Motion) or working alternative

6-8 Alternating Dumbbell Snatch (Building to working weights)

3-5 Burpees over Dumbbells

30-50m Farmers Carry (Building to Working Loads)

"Totally" (4 Rounds for time ↓ shorter is better)

Every 6:00 x 4 Sets, For Time:

18 GHD Sit-Ups

14 Alternating Dumbbell Snatch

10 Lateral Burpees over the Dumbbells

200m Kettlebell Farmers Carry

Score = Sum Total Time

Dumbbells: (Rx50/35, S 40/25)

Kettlebells: 2 x(Rx53/35, S 44/26)

-
Goals: 3:40-4:30 per set

Stimulus: Midline and Grip Endurance

RPE: 8/10

Secondary Objective: Consistent splits across all four sets; your last set cannot be your slowest set.

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 x

200m Run

14 Air Squats

10 Scapular Pull-Ups

6 Strict Knee Raises

6/6 Single Arm Ring Row

14 Bear Plank Shoulder Taps

Specific Warm-Up

2 Rope Pull to Stands

8 Back Squats @ Warm-Up Loads

6/4 Push-Ups

-

1 Rope Climb or Partial Rope Climb

6 Back Squats @ Warm-Up to Working Loads

6/4 Push-Ups

-

Get to Working Loads and Modifications

"The Next Wave" (Time)

With a Partner, For Time

5 Rounds:

4 Rope Climbs (15ft)

20 Back Squats (from floor)

40/30 Hand-Release Push-Ups

200m Run (Together)

Time Cap: 36:00

Score = Time

Barbell: (Rx155/105, S 125/85)

Workout Flow: Partners share all reps on the rope climbs, back squats, and push-ups partitioned anyway they choose. The 200m run is completed together by both athletes before the next round begins. Seed teams on different stations at the start to allow natural flow and avoid traffic on the rig and ropes.
Goals: 28:00-32:00

Stimulus: Partner Workout / Chipper Feel

RPE: 8.5/10

Secondary Objective: Maintain consistent pacing with the goal of completing each round in under 6:00 minutes from the first rope climb to the end of the run.

Announcements

HGX GEAR for Apparel

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

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

250 run

1 min jumprope practice

pvc pipe pass through, around the world, ohs

dead hang, kip swings

wb thrusters

Spend 5-6 min to build up to c+j weight

Partner WOD - 40 min cap (Checkmark)

10 rounds (you go, I go)

20 jumprope/40 split rope

10 overhead squats/ oh hold

Rest

For time:

30 jumping pull-ups/pull-ups to low bar

30 clean and press

30 jumping pull-ups

Rest

For time:

2 rounds:

40 db hang snatch

40 wallball

Abs - If time (Checkmark)

Tabata:

sit-ups and 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.

2027 CrossFit Open Feb 18, Feb 25, March 4

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up

General Prep

2:00 Cardio Choice

10/10 Hand to Hand Wrist Circles

20 Alternating Arm Swings

10 Back Slaps

10 Bend and Bow

:15/:15 Crossbody Lat Stretch

Barbell Primer

Clean Lift Off + Slow Pull Power Clean + Low Hang Power Clean

Rest 15 sec

Power Clean + 3 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)

Clean and Jerk (Take 15:00 to Establish a 1RM Clean and Jerk)

This is the culmination of the clean and jerk cycle. The goal here is a clean, technical lift at the absolute top end of capacity, not a grind. Every attempt should look snappy and confident, with tension and quality positions from the floor through the catch. Athletes should build methodically and arrive at their top attempts with one or two lifts left in the tank, not chasing a number that requires a compromised position to hit. If the lift does not look like something worth counting, the load is too heavy. Keep attempts crisp, keep the bar moving efficiently, and trust the work that has been put in over this cycle.

Modifications:

Level 1: Every 3:00 x 5 Sets: 3 Hang Power Cleans + Split Jerk, working on building form and capacity here rather than chasing loads.

Hotel Gym / Travel: Every 3:00 x 5 Sets: 5/5 Single Arm Dumbbell Hang Clean and Split Jerks. This is good practice to work on development of precision and odd movement patterns keeping the movement of the foot and arm pressing overhead in a contralateral position.

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
(Rx155/105, S 125/85)

Goals: 5:00-10:00

Stimulus: Barbell Conditioning / Grip and Forearm Pump

RPE: 9.5/10

Secondary Objective: Maintain unbroken push jerks every round; breaking here creates the largest loss of time in the workout.

Accessories (Checkmark)

For Quality:

3 Sets:

:30 Ring Side Plank Right

:30 Ring Side Plank Left

1:00 Plank on Elbows, Add Load if Able

-rest 1:00 between sets-

Set the ring 2-3 inches off the ground.

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

10/10 Quadruped Thoracic Rotations

:20 Extended Plank Reverse Bridge

10 Hollow Rocks

10 Arch Rocks

Then Jump into the Ring Muscle-Up Progressions and Practice

"Vaya Con Dios" (AMRAP - Rounds & Reps)

AMRAP 20:00

2 Wall Walks

4/3 Ring Muscle-Ups (A: 4 Ring Rows + 4 Ring Push-Ups)

16 Wall Balls

64 Double Unders (A: 96 singles)

Score = Rounds + Reps

Wall Ball: (Rx 20/14, S 16/12), 10/9ft target

Wall Walk: 10-in
Goals: 5+

Stimulus: Upper Body Density / Muscular Stamina

RPE: 8.5/10

Secondary Objective: Keep wall balls and double-unders to two sets or less every round, treating them as the relative recovery between the more demanding gymnastics movements.

Accessories

For Completion:

9:00 EMOM

Minute 1 - 5/5 Bird Dog Row

Minute 2 - 10 GHD Hip Extension w/ Rotation

Minute 3 - 5 Nordic Squats

Optional Accessories (Checkmark)

For Quality

3 Sets:

5/5 Low Plank Knee to Elbow , Slow

10 Goblet Cossack Squats

50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)

Announcements

HGX GEAR for Apparel

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

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up: PVC/Small plates (Y, T, W)

Interval training:

Banded face pulls

Banded lat pulls (together - both arms)

Medball side to side pass (with partner)

Bench - DB's burpee shoulder overhead

Bench - Sit/Stand/Hammer curls (W DB's)

Bench - Knee raises

100M “brisk” walk

Announcements

HGX GEAR for Apparel

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

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Deadlift (Every 2min for 9 sets. Percentages from 1RM
5-3-1/5-3-1/5-3-1
Wave 1: 80-85-90%
Wave 2: 85-88-91%
Wave 3: 88-91-94+%)

B: Metcon (Checkmark)

5 sets: 5 reps of seated military press at 65+% of 1RM strict press

*****

3 sets

12 DBs rear delts

12 DBs front delts

12 DBs side delts

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

3 Rounds

400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)

10m Knee Hug + Lunge and Twist

10m Ostrich Walk

12/12 Leg Swings

10/10 Fire Hydrants

10m/10m A-Skips + B-Skips

Use this to confirm run pace and machine calorie targets before "PRVN Engine" begins.

PRVN Engine (2 Rounds for calories)

AMRAP 10:00

1500m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1500m Run

Max Calorie Bike (in remaining time)
Sub in Ski if needed

Accessories  

For Completion:

12:00 AMRAP

5 Seated Good Mornings , 5s Negative & Concentric

:30/:30 Seated Figure Four Stretch

10 Scarecrow Plate 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.

2027 CrossFit Open Feb 18, Feb 25, March 4

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up

General Warm-Up

2 Sets

10 Banded Passthroughs

15 Banded Pull-Aparts

5/5 Single Arm Kettlebell Strict Press

5/5 Kettlebell Windmill

:15 Hollow Hold

10 Alternating V-Ups

Specific Barbell Prep

10 Bradford Press w/Lockout @ Empty Barbell

5 Strict Press @ light loads w/1sec Pause in Overhead

2 x 3 Strict Press @ moderate load and / or test load

Shoulder Press (Strength: 3 x 10 Strict Press Test
Every 3:00 x 3 Sets
10 Strict Press
)

This is a re-test of the 3x10 strict press from Week 1. The goal is a modest 5-10lb (2.5-5kg) increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, have them build to a challenging but manageable 3x10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.

Modifications:

Level 1: Every 3:00 x 3 Sets, 10 Strict Press at a moderate, consistent load around 6-7/10 RPE; prioritize position over loading and record the load for future re-testing

"Be Nice" (Time)

For Time

24-16-12-8

Toes-to-Bar

DB Bench Press

American KB Swings

Rest :45 between sets

Time Cap: 16:00

Score = Time

Dumbbells: 2 x (Rx50/35, S 40/25)

Kettlebell: (Rx53/35, S 44/26)
Goals: 11:00-15:00

Stimulus: Upper Body Density / Grip Endurance

RPE: 8/10

Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.

Accessories (Checkmark)

For Quality:

3 Sets

15 Banded Tricep Extensions

10 Incline Y Raise , Light to Moderate

Announcements

HGX GEAR for Apparel

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

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Bench Press (5x5 at 75% of new 1RM
*****
3 sets
8 Close grip bench press at 60% of 1RM
8 DBs Floor press
8 DB Pullovers
8 DBs Standing flys)

B: Metcon (Checkmark)

3 sets

8 DBs Skull crushers

8 DB Tricep ext (behind the head)

15 Banded tricep ext

*****

Remaining time: CORE