Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

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General Warm-Up

Mobility and Body Heat (4 minutes)

1:30 Cardio Choice

:30 second Puppy Dog Pose

:20/:20 Scorpion Stretch

:30/:30 Deep Lunge Ankle Mobilization

General (4-6 minutes)

2 Sets For Quality

10 PVC Pipe Pass Throughs

5/5 PVC Pipe Around the Worlds

5 PVC Pipe Overhead Squats

5 Squat Jumps

:10/:10 Second Single Arm Active Hang or :20 seconds Active Hang

8-10 Ring Rows

Specific Barbell Prep (5-7 minutes)

3 Sets: Empty Barbell

High Hang Snatch Pull

High Hang Muscle Snatch

Overhead Squat

Snatch Balance

Hang Snatch Pull

Hang Squat Snatch

Low Hang Squat Snatch

—

Add Load: Barbell Off the Floor

—

Slow Snatch Pull

Squat Snatch

Snatch Pull

Squat Snatch

Build Loads to 75% over the course of 3-4 Sets

Snatch (For Load:
Every 1:30 x 8 Sets @ 75%+
1 Snatch Pull
1 Squat Snatch)

--

% is Based on 1RM Squat Snatch

Record Each Working Weight

Conditioning Specific Warm-Up / Primer

Adjust Loads to Working Loads on the Power Snatch and talk through quick singles.

Pull out Wall Balls and tackle a set of 8-10 Reps

One quick set

6 Pull-Ups

4 Pull-Ups (Modification)

2 Power Snatch

"Mewtwo" (Time)

For Time:

60 Wall Balls

45 Chest to Bar Pull-Ups

30 Power Snatch

Wallball: (Rx 20/14, S 16/12)

Barbell: (Rx135/95, S 115/75)
Goal: 8:00 - 13:00

Time Cap: 15:00

RPE: 10/10

Stimulus: Sprint Chipper

Optional Accessories (Checkmark)

3 Sets: For Quality

8-10 Feet Elevated Ring Rows

10-12 Dual Dumbbell Zottman Curls

:30-:40 second Weighted Wall Sit

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

250 machine or run

10 db shoulder to oh

7 ring row

10 pvc thruster

5 jumping pull up

Push Press (Go over shoulder to overhead
5x3 (from ground))

WheelWod CrossFIt Open 24.3 (Time)

Intellectual division:

15 min cap

3 rounds

10 thrusters 55# (go to box if needed)

10 jumping pull-ups

Rest one minute

3 rounds

7 shoulder to overhead (75#)

7 ring row

Seated 2:

5 rounds

10 shoulder to overhead 55#

10 pull-ups

Rest 1 min

5 rounds

7 shoulder to overhead 85#

7 chest to bar pull-ups

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

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Warm-Up

General (10-12 minutes)

2 Rounds at a Moderate Pace:

1:00 Easy Row or Jog

5 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

1 Wall Walk + 10 sec Nose to Wall Handstand Hold

10 Alternating Bird-Dogs

Burpee Practice + Wall Walk Efficiency and Practice (2-3 minutes)

5 Slow Burpees focusing on controlled movement

5 Fast Burpees to simulate workout pace

2 Partial Wall Walks (stop halfway up)

2 Full Wall Walks focusing on control and bodyline engagement

Specific Workout Primer

Workout Primer: (2-4 minutes)

100m Run

5 Burpees

- Rest 30 seconds -

9/7 Cal Row or Ski 7/5 Cal bike

2 Wall Walks

"Raticate" (10 Rounds for time)

Every 3:00 minutes x 10 Sets

Station 1:

200m Run

15 Burpees

Station 2:

15/12 Cal Row or Ski or 11/8 Cal Bike

5 Wall Walks
--

"Raticate" is a high-intensity interval workout that alternates between two stations every 3 minutes for 10 sets. Each station combines cardio and bodyweight movements, requiring athletes to move efficiently while managing fatigue. The goal is to complete the work within the 3-minute window, leaving time for recovery before the next round.

Primary Objective : Complete each working segment by 2:30 on the clock

Secondary Objective: Maintain consistent paces across all sets. Work hard to maintain a good quality pace that helps you avoid drop off in the later rounds here.

Optional Accessories (Checkmark)

3-4 Sets: For Quality

15 Weighted Hip Extensions

:30 second Sorenson Hold

:15-:30 second GHD Supine Hold

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner training:

400M DBs Farmers carry (high/low)

20 Box step ups (weighted)

30 Air squats

400M Farmers carry (front rack)

25 Box step ups (weighted)

35 Air squats

400M Farmers carry (suitcase)

30 Box step ups (weighted)

40 Air squats

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - HGX-FIT

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A: Pendlay Row (EMOM
5 x 5 at 80-85%)

B: Bent Over Row (EMOM
5 x 5 at 80-85%)

C: Metcon (5 Rounds for weight)

EMOM

Yates rows

5 x 5 at 80-85%

D: Shoulder shrugs (5 x 8 at 80-85%)

E: Metcon (No Measure)

3 sets

8/8/8 DB Angle delt raise/Front delt raise/Arnold press

10/10 DB ceiling crunch

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

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General Warm-Up (5–7 minutes):

2 Sets: For Quality

:30 second Jump Rope (Single Unders, Running Singles, Double Unders)

5/5 Pendulum Lunges

10 Dumbbell Goblet Squats

8/8 Single Dumbbell Suitcase Deadlift

Specific Warm-Up Prep ( 6-8 minutes)

3 Sets: For Quality

8-6-4 Barbell Back Squats: Building Load to Working Loads for Strength

6 Dual Dumbbell Power Cleans

6 Dual Dumbbell Reverse Lunges

20 Double Unders

Dumbbells @ Warm-Up Loads

Back Squat (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 3 Reps @ 85%+
Set 5: 5 Reps @ 80%
Set 6: 8 Reps @ 70%
)

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We have moved the progression to heavy 3s being the focus for the day while also building into those volume sets to finish the day. These are called drop sets and build muscular endurance and stamina, especially after tackling some heavy 3s.

A note that now we will have increased rest

Primer: Perform 1 Mini Round at Workout Intensity

2 Dumbbell Power Cleans

4 Farmers Lunges

10 Double Unders (or scaled option)

Dumbbells @ Working Loads

"Blastoise" (AMRAP - Rounds and Reps)

8:00 AMRAP

1-2-3-4-5... Dual DB Power Clean

2-4-6-8-10...Dual DB Reverse Alt Farmers Lunges

10-20-30-40-50...Double Unders*

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

Singles 20-40-60-80-100*
--

This 8:00 AMRAP is a ladder-style workout designed to test athletes' coordination, stamina, and muscular endurance. Athletes will progress through increasing reps of Dual Dumbbell Power Cleans, Dual Dumbbell Farmer's Lunges, and Double Unders, all while managing fatigue and maintaining efficient movement patterns.

Stimulus: Grip Stamina / Booty Pump

RPE: 8.5/10

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

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General Warm-Up: (4-6 minutes)

2 Sets: For Quality

1:00 Machine of Choice

10 Air Squats

8 Cat-Cows

10 Scapular Pull-Ups

10 Banded Pass-Throughs

12 Banded Pull-Aparts

Specific Warm-Up (6-8 minutes)

2-3 Sets

2 Burpee Pull-Ups or 1-2 Bar Muscle-Ups

4 Alternating Dumbbell Snatch @ Building to Workout Loads *Focus on patterns and switching hands

2-4 Push-Ups

2-4 Toe to Bar or Kipping Knees to Chest

3 Push Press @ Building to Workout Loads

5/4 Calorie Bike

"Charizard" (4 Rounds for reps)

4 Sets x 5:00 AMRAP / 2:30 Rest

Alternating Stations

Station 1:

3 Bar Muscle-Ups (A: Burpee Pull-Ups)

6 Alternating Dumbbell Snatch

9 Push-Ups

Station 2:

6 Toe to Bar

9 Push Press

12/10 Cal Row or Ski or 9/7 Cal Bike

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

Barbell: (Rx 95/65, S 75/55)
-

Goal : 2-3 Rounds / 5:00 AMRAP

Secondary Objective : Build proficiency in transitions and maintain steady pacing throughout both stations, minimizing unnecessary rest.

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

HomeGrown AthletX - Legends

Metcon (No Measure)

With a partner: 120 KB swings (I GO - YOU GO)

***

10 DBs Hammer curls

10 DBs Arnold press

10/10 DB Bent over rows

100M DBs Farmers carry

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - HGX-FIT

A: Incline Bench Press (Weight)

5 x 5 at 78-80%

***

Immediately into

5 sets

8 BB Close grip bench press

B: Metcon (No Measure)

4 sets

8 DBs Barrel press (60+/40+)

10 DBs Bench flys

8 DBs Floor press

10 DBs Standing flys

C: Metcon (No Measure)

3 sets

8 BB Skull crushers (weighted)

8 Ring dips

10 DBs Kick backs

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

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Mobility Prep + Body Heat (4-5 minutes):

2:00 minutes Cardio Choice

5/5 World’s Greatest Stretch

10 Alternating Scorpions

:20/:20 second Samson Stretch Hold

:30/:30 second Banded Tricep Stretch

General Warm-Up (5–7 minutes):

2 Sets: For Quality

10 Tempo Air Squats (20x1)

8 Jumping Air Squats

10 Down Dog Touch Touches

8 Push-Ups

20 Mountain Climbers

Specific Warm-Up: (7-9 minutes):

Empty Barbell:

3 Hang Muscle Cleans

3 Hang Power Cleans

3 Front Squats

3 Tall Cleans

3 Hang Squat Cleans

3 Mid-Shin Squat Cleans

–

Then Take 5:00 minutes to Build to 70% of your Squat Clean

* In between each set

Perform 2-3 Burpee Box Jump Overs focusing on staying low and close to the box and working on hopping or stepping up from the Burpee into each Box Jump. The goal is finding efficient movements here that allow the heart rate and breath to stay controlled.

"Raichu" (7 Rounds for weight)

21:00 EMOM

Minute 1 - 10 Burpee Box Jump Overs

Minute 2 - 1 Squat Clean + 1 Hang Squat Clean

Minute 3 - Rest

Barbell @ 70%+ of 1RM Clean

Box: (Rx24/20, S 20/16″)

% is Based on 1RM Squat Clean

Record Each Working Weight

Score = Sum Total Load

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"Raichu" is a 21:00 EMOM designed to test and develop your ability to perform under fatigue. This workout alternates between high heart rate movements and heavy, technically demanding barbell work, with built-in rest to allow for quality effort and focus. The goal is to sustain intensity while managing technique and pacing, especially as fatigue builds.

Secondary Objective : Improve stamina and power output in a mixed-modality format, emphasizing smooth transitions and control during each minute.

Optional Accessories (Checkmark)

3 Sets, For Quality:

:45 Weighted Forearm Plank

-:15 rest-

Max Ring Plank to RPE 9

-rest 1:00 b/t sets-