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Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
General Warm-Up: (4-6 minutes)
2:00 Cardio Choice
—
2 Sets
10 Bend and Bows
10/10 Wrist Circles
10 Alternating Arms Swings
:15/:15 Overhead Tricep Stretch
20 Bear Plank Shoulder Taps
10 Alternating Scorpion Stretch
Specific Barbell Prep and Primer (6-8 minutes)
3 Hang Muscle Clean
3 Hang Power Clean
3 Low Hang Power Clean
-Add Loads-
Practice Touch and Go Sets of 3 Power Cleans at a time, building to working loads
-
1-2 Sets
1 Ring Muscle-Up or 2-3 Strict Pull-Ups and Strict Dips
3 Touch and Go Power Cleans @ working loads
5 Lateral Burpees over the Bar
"Gin and Tonic" (AMRAP - Rounds and Reps)
18:00 AMRAP
3 Ring Muscle-Ups*
6 Power Cleans (Rx135/95, S 115/75)
9 Lateral Burpees over the Barbell
MU=A: 3 Strict Pull-Ups + 3 Strict Ring Dips*
Score = Rounds + Reps
Goal: 7-11 Rounds
Primary Objective: Consistent Pacing Round to Round
Secondary Objective: Unbroken Movements with a special focus on the Ring Muscle-Ups for those that have them.
Stimulus: High Skill
RPE: 8.5/10
Mobility
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
General Warm-Up: (4-5 minutes)
2 Sets: For Quality
1:00 Cardio Choice
10 Alternating Cossack Squats
10 Air Squats
5 Squat Jumps
5 Inchworm Push-Ups
5 Pike Push-Ups
:30 second Jump Rope
Specific Warm-Up: (5-7 minutes)
@ Warm-Up Load
5 Dumbbell Thrusters
5 Bar Kip Swings
5 Strict Knee Raises
15 Double Unders or 30 Single Unders
5 Dumbbell Thrusters
3-5 Kipping Knees to Chest / Elbows/ Building to Toe to Bar
5 Toe to Bar or Scale for the Day (Kipping Knee Raise / Alt Toe to Bar)
15 Double Unders or 30 Single Unders
Barbell Specific Primer: (3-4 minutes)
2 Sets: Building Loads
3 Front Squats
2 Push Jerks w/1sec Pause in the Dip on the First Jerk
1 Split Jerk w/3 sec Pause in the Catch
2 Front Squats
1 Split Jerk
Then.. build to starting weight on the complex (2-3 minutes)
Front Squat + Jerk Complex (5 Rounds for weight)
Every 3:00 minutes x 5 Sets
2 Front Squats
1 Jerk
1 Front Squat
1 Jerk
*Any style jerk, your choice.
Starting @ 70% of 1RM Clean and Jerk
--
Build to a true heavy complex for the day. Focus on maintaining an upright torso and keeping a vertical drive into the Jerk. Focus on catching a dip on the re-rack and then stand before completing your next front squat to the final jerk.
Record Each Working Weight
"Old Fashioned" (AMRAP - Rounds and Reps)
#TEAMPRVNTUESDAY
For Reps:
13:00 AMRAP
10 Dumbbell Thrusters
10 Toes to Bar
30 Double Unders (A: 60 singles)
Dumbbells: 2x(Rx50/35, S 40/25)
--
Goal : 5-8 Rounds
Score: Rounds & Reps
Stimulus: Grip Stamina / Muscular Endurance
RPE : 9/10
Focus on sustained cyclical output at a high intensity, but with pacing always being in the back of your head, knowing that redlining too early here will definitely come back to bite you in the end.
Primary Objective: Move consistently through all movements while managing grip, breathing, and heart rate. Keep the Toe to Bar or Thrusters Unbroken throughout.
Secondary Objective : Double Under Efficiency and using those as a recovery today.
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - HGX-FIT
A: Incline Bench Press (Weight)
5 x 3 at 80-85%
***
Immediately into: Max reps
3 Drop sets: Incline bench
Max effort/reps at 75%
Max effort/reps at 70%
Max effort/reps at 65%
Must have a spotter for drop sets
B: Metcon (No Measure)
Unilateral DB presses
3 sets
8/8 Bench or floor press
8/8 Barrel press
***
3 Supersets:
8 Bench flys
8 Standing flys
C: Metcon (No Measure)
4 sets
8 DBs Skull crushers
8/8 Offset medball push-ups
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Legends
Metcon (No Measure)
Interval training:
Every 4min
:90sec of row or ski
12/12 DB shoulder press
12/12 DB bent over rows
12/12 Red band lat pulls
15 Red band face pulls
**Rest :90sec b/t rounds
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
Warm-Up:
Mobility Prep + Body Heat (4-6 minutes)
1:00 Row
1:00 Echo
:30/:30 seconds Worlds Greatest Stretch
:30/:30 second Active Pigeon Stretch
General + Specific Movement Prep (4-6 minutes)
30 second Machine (Row or Bike)
10 Kettlebell Deadlifts (Warm-Up Loads)
10 Alternating Box Step-Ups
30 second Machine (Row or Bike)
10 Cossack Squats
10 Alternating Dead-Bugs
10 Alternating Bird Dogs
Specific Warm-Up
Go Over Specific Technique for the Kettlebell Swings and Single Kettlebell Front Rack Step-Ups (4-6 minutes)
—
30 second Machine (Row or Bike)
10 Russian Kettlebell Swings (Working Loads)
10 Single Kettlebell Suitcase Steps
30 second Machine (Row or Bike)
10 American Kettlebell Swings
5/5 Front Rack Step-Ups
Primer: Have athletes set-up in their stations / starting on a delay (2-3 minutes)
:20 second Row
:20 American Kettlebell Swings
:20 second Bike
:20 second Single Kettlebell Front Rack Step-Ups
Rest 2:00 minutes, then get into the workout
"White Russian" (4 Rounds for reps)
20:00 EMOM
minute 1: Calories
minute 2: American Kettlebell Swings
minute 3: Calories
minute 4: Single KB/DB Front Rack Step-Ups
minute 5: Rest
KB/DB (Rx53/35, S 44/26)/(Rx50/35, S 40/25)
Box Height (Rx24/20, S 20/16″)
--
Goals:
Row/Ski : Male (14-20 Cals) / Female (10-16 Cals)
AKBS: 15-25 Reps
Bike : Male (12-18 Cals) / Female (10-14 Cals)
FR Step-Up: 15-20 Reps
Maintain consistent pacing on both machines and kettlebell movements without sacrificing form or overtaxing your heart rate.
Stimulus: Mixed-Modal Aerobic Power
Repeated efforts focusing on steady, sustainable output
Short rest period to aid in partial recovery
RPE: 8/10
Primary Objective: Build aerobic capacity and muscular endurance under a manageable yet challenging workload, focusing on smooth transitions and efficient breathing.
Secondary Objective: Reinforce core stability and single-leg strength during the front rack step-ups. Practice maintaining proper posture and KB positioning as fatigue sets in.
Optional Accessories (Checkmark)
4 Sets: For Quality
:20/:20 Single Arm Ring Plank
:30/:30 Tall Kneeling Paloff Press
:40 second Sandbag Bear Hug Hold
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Pizza Game
Front Squat (5x5 working w/ a partner)
15 EMOM (No Measure)
Take a break every 5 minutes
Station 1: Shuttle Run
Station 2: Plate Ground to Overhead
Station 3: Sit-ups
Station 4: Ski erg
Station 5: Ball Slams
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
Warm-Up
General Warm-Up (4-6 minutes)
2 Sets: For Quality
:20 second Down Dog Hold
:15/:15 Samson Stretch
10 Alternating Down Dog Toe Touches
20 Bear Plank Shoulder Taps
2 Wall Walks + 10 second Nose to Wall Hold
--
Specific Warm-Up (10-15 minutes)
Kipping Handstand Push-Ups
Kick Up to the Wall and Hold
Add an Eccentric to the Mat
Tucked Headstand + Kip to Plank
Tucked Headstand + Kipping Feet to Wall
Kick Up + Eccentric to Mat + Kip to Extension
Strict Handstand Push-Up
Pike Handstand Push-Ups
Box Kneeling Piked Handstand Push-Ups
Box Feet Piked Handstand Push-Ups
"Primeape" (3 Rounds for time)
3 Sets: For Time
12 Handstand Push-Ups
10 Dual Dumbbell Step-Ups
12 Renegade Rows
60 Double Unders
12 Renegade Rows
10 Dual Dumbbell Step-Ups
12 Handstand Push-Ups
Rest 3:00 minutes b/t sets
Box Height: (Rx24/20, S 20/16″)
Dumbbells: (Rx50/35, S 40/25)
--
Today is a classic CrossFit Workout with the flow out and back through a full body series of full movements. The goal is consistency across and steady paces.
Time Domain : 4:00 - 5:00 / Set
Time Cap: 25:00 minutes
Stimulus: Muscular endurance, core stability, and coordination. Moderate to high intensity with a balance of skill-based movements and strength exercises.
RPE: 8-8.5
Mobility
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - HGX-FIT
A: Shoulder Press (15min to build to a heavy 2 x 2)
B: Metcon (No Measure)
3 sets
8 DBs Seated Arnold press
8 DBs Rear delt raises
C: Metcon (No Measure)
Supersets:
3 sets
8 BB Bicep curls (weighted)
8 DBs Hammer curls
**Last set “Max” effort of both movements
3 sets
8 BB Drag curls (weighted)
8/8 DB Seated preacher curl
3 sets
8 Plate tricep ext
8 DBs Skull crushers
3 sets
8 DBs Kick backs
8 Diamond push-ups
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
Warm-Up
General Warm-Up: (8 minutes)
8:00: For Quality
1:00 Cardio Choice
20 Bear Plank Shoulder Taps
6 Inchworm Push-Ups
6/6 Single Leg Romanian Deadlift
10 Barbell Good Mornings
Specific Warm-Up (10 minutes)
Bench Press: 2-3 Sets of 2-3 Reps, building loads to working weight
*Emphasis on bracing and creating full body tension, utilizing the posterior chain in order to create a stable platform to press from .
-Deadlift: 2-3 Sets of 3-4 Reps, building loads to working weight
*Emphasis on creating a vertical shin, pushing the ground away and maintaining tension and a neutral spine for touch and go reps in sets of 5+
Primer: @ Working Load (2 minutes)
5 Bench Press
5 Deadlifts
30 second Bike, Building to 10 sec Sprint
"Wartortle" (5 Rounds for reps)
In Teams of 3: Rotating Stations
5 Sets:
1:00 @ Each Station
Station 1: Max Bench Press (Rx135/95, S 115/75)
Station 2: Max Deadlift (Rx 225/155, S 165/125)
Station 3: Max Calorie Bike*
Station 4: Rest
*Bike = Any Bike Today. Echo / Bike Erg / Assault Bike
--
Time Domain:
Main Working Time: 20:00 (1:00 per station x 5 sets)
Stimulus: Muscular Strength, Power Output, and Conditioning
RPE: 8/10
Primary Objective: Each athlete maintains consistent reps/calories across all sets.
Secondary Objective: Focus on proper form and safe execution under fatigue.
Mobility
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon