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

-

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

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.

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.

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

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

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

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-

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: Deadlift (Every 2min for 9 sets. Percentages from 1RM
7-5-3/7-5-3/7-5-3
Wave 1: 68-73-78%
Wave 2: 73-78-83%
Wave 3: 78-83-88%)

B: Metcon (Checkmark)

5 sets: 8 reps of seated military press at 60% 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

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

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

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

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

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

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

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