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Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - Functional Fitness
Warm-Up:
General Warm-Up: (5-7 minutes)
2 Sets: For Quality
1:00 Cardio Choice
5 Inchworm to Extended Plank Hold (5sec)
10 Tempo Air Squats 2020
8 Push-Ups
:30 second Jump Rope Practice
Specific Warm-Up Prep ( 5-7 minutes)
2 Sets
6-8 Dumbbell Bench, Building to working weight
10 Air Squats, Focusing on quality mechanics and speed out of the hole
100m Run, Building to pace on second run
2 Partial Wall Walks, work partial range focusing on shoulder engagement and a hollow body position
10-15 Double Unders or Single Unders
"Awake" (Time)
Each For Time
5 Rounds
10 Dumbbell Bench Press
20 Air Squats
200m Run
Rest 5:00 minutes
5 Rounds
200m Run
3 Wall Walks
50 Double Unders (A: 100 singles)
Dumbbells: (Rx50/35, S 40/25)
Wall Walks to 10’’ Line from the Wall
Score = Sum Total Time
Record Each Time Interval / Piece
--
Time Domain : 10:00-13:00 / Set
Total Running Time: 25:00-31:00
Time Cap 15:00 / Set
Time Cap : 35:00
Stimulus: Aerobic Stamina and Muscular Endurance
RPE: 7-7.5/10
Strategy:
For the first segment , keep the Dumbbell Bench Press unbroken or split into two quick sets if needed to avoid burnout in later rounds. Move at a steady, controlled pace on the Air Squats to prepare for the run, which should be moderate but consistent across all rounds. Avoid sprinting the 200m run in earlier rounds to preserve energy.
In the second segment , pace the run similarly to the first piece. For Wall Walks, focus on efficient transitions and maintaining proper shoulder positioning and straight arms to avoid excessive fatigue. Look to go unbroken on Double-Unders or break into manageable sets with minimal rest between attempts, prioritizing rhythm and breathing.
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 - Functional Fitness
Warm-Up
General Warm-Up: (4-6 minutes)
2 Sets: For Quality
10 Bend and Bows
:15/:15 second Standing Overhead Tricep Stretch
10 Alternating Box Step-Ups
8 Scapular Pull-Ups
8 Bulgarian Ring Rows
Specific Warm-Up
Specific Warm-Up (4-6 minutes)
2 Sets:
3 Hang Muscle Snatch
3 Hang Muscle Clean and Press
3 Hang Power Snatch
3 Hang Power Clean and Push Jerk
4-6 Bar Kip Swings
6 Box Jumps
Specific Skill Work: (6-8 minutes)
Chest to Bar Progression
Final Prep and Transition (2-4 minutes)
Build up to working weights on Ground to Overhead
Hit 2 sets
2 G2OH (Either Snatch or Clean and Jerk)
3 Chest to Bar or Pull-Up Mod
3 Box Jumps
"I Stand Alone" (AMRAP - Rounds and Reps)
For Reps:
15:00 AMRAP
6 Ground to Overhead
9 Chest to Bar
9 Box Jumps (Step Down)
Box: (Rx24/20, S 20/16″)
Barbell: (Rx 115/75, S 95/65)
*Note that ground to overhead means you may clean and jerk or power snatch as you see fit today.
Score: Rounds & Reps
--
Goal : 7-11 Rounds
Stimulus: High Intensity Triplet / Transitions and Interference
RPE : 9/10
Primary Objective: Build Intensity Throughout
Secondary Objective : Learn how to use the Box Jumps As 'Recovery'
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)
Partner training:
500M walk (weighted)
20 Box step ups (weighted)
30 Air squats
500M walk (weighted)
25 Box step ups (weighted)
35 Air squats
500M walk (weighted)
30 Box step ups (weighted)
40 Air squats
Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - HGX-FIT
A: Incline Bench Press (Weight)
5 x 5 at 75%
***
Immediately into
4 sets
8 DBs Floor/bench press (60+/50+)
8 DBs Close grip press
8 DBs Standing flys
B: Metcon (No Measure)
3 Sets
8 DB Pullover
8 Plate tricep ext. (behind the neck)
8 DBs Skull crushers
***
Supersets: 3 sets
8 BB weighted reverse curls
8 BB weighted shoulder to ovhd
8 BB weighted bicep curls
8 BB weighted drag curls
***Rest :90sec
Announcements
HGX Intermural Open Feb 28-March 14
CrossFit Kids MLK Bring a Friend day Jan 20th at 3:30-4:15pm breanne@hgxfit.com to reserve a spot
HomeGrown AthletX - Functional Fitness
General Warm-Up
Mobility Prep (2 minutes):
5/5 World’s Greatest Stretch
10 Alternating Scorpions
:20/:20 second Samson Stretch Hold
—
General Warm-Up (5–7 minutes):
2 Rounds:
10 PVC Pipe Passovers
:15/:15 second PVC Pipe Prayer Stretch
10 Air Squats
6 Hanging Strict Knee Raises
8/6 Calorie Row or Echo Bike
Barbell Specific Prep
Specific Warm-Up: (5-7 minutes):
Barbell:
2 Sets: From the Rack
2 Snatch Grip Push Press + 2 Snatch Grip Push Jerk + 2 Snatch Grip Split Jerk
5 Overhead Squats (empty barbell)
Then Build Towards 75% of 1RM Overhead Squat
Overhead Squat (Every 2:00 x 4 Sets
3 Reps @ 75%+
% of Overhead Squat
)
"Voodoo Magic" (4 Rounds for time)
For Time:
Every 4:00 x 4 Sets
12 Toe to Bar
10/8 Cal Row, Ski or 8/6 Cal Bike
12 Overhead Squats
10/8 Cal Row, Ski or 8/6 Cal Bike
Barbell: (Rx 95/65, S 75/55)
--
Goal: 3:00-3:30/set
Score = Sum Total Interval Time
Stimulus: Midline Stamina and Endurance
RPE : 8/10
Primary Objective: Aggressive Machine Paces
Secondary Objective: Unbroken Overhead Squats, Toe to Bar in 2 sets or less.
This workout combines gymnastics, cals and weightlifting in a challenging interval format. Athletes will complete each set for time, resting for the remainder of the 4-minute window before starting the next round. The goal is to maintain consistent pacing across all four sets while minimizing transitions and fatigue buildup.
Strategy:
Work to keep the Toes to Bar in 2 sets or less before moving to an aggressive pace on the Row, Ski or Bike before circling back around to an unbroken set of 12 Overhead Squats and then finishing off with another aggressive hit cals.
Avoid over-pacing the first round, while at the same time remaining consistent and even increasing pace on the final round.
Announcements
HGX Intermural Open Feb 28-March 14
CrossFit Kids MLK Bring a Friend day Jan 20th at 3:30-4:15pm breanne@hgxfit.com to reserve a spot
HomeGrown AthletX - Mom's Strength Conditioning
Warmup (No Measure)
1min Machine
Leg Swings
Bootstrap Squats
Glute Bridges
Banded Pass Throughs
Band Pull Aparts
Banded Good Mornings
A: 3 Sets (Weight)
A1. 8-10 Staggered Stance RDL w/Hip IR
A2. 10 Dead Bugs
B: 3 Sets (2 Rounds for weight)
B1. 8 Single Arm DB Press (ea side)
B2. 8 Bent Over Rows
C: Metcon: 10min (No Measure)
10 KB Lateral Hip Shifts
100' Single Arm Farmers Carry (ea side)
30-45sec Side Plank
Cooldown (No Measure)
Adductor Rockbacks
Single Leg Forward Fold
Child's Pose
Announcements
Next HGX Apparel order Feb
HomeGrown AthletX - Functional Fitness
Warm-Up
3 Sets: For Quality
1:00 Bike Easy / Moderate / Hard
10 Kettlebell Deadlifts
10 Knee Hug + Lunge and Twist
200m Run
1 Wall Walk + 10 second Nose to Wall Handstand Hold
“I Praised the Madman” (4 Rounds for reps)
For Reps:
4 Sets
5:00 AMRAP
1:00 Max Calorie Echo Bike, Assault Bike, or Bike Erg
20 American Kettlebell Swings
400m Run
- Max Distance Handstand Walk
Rest 2:00 minutes b/t sets
Kettlebell Load: (Rx53/35, S 44/26)
Score = Calories on the Bike + Distance on Handstand Walk
5ft /1.5m = 1 Rep on Handstand Walk
--
Goal: 15/11+ Cals on the Bike and 50ft (15m) on the Handstand Walk / Set
Stimulus: Aerobic Capacity and Gymnastics Skill
RPE: 8/10
Primary Objective: Complete the Bike + American Kettlebell Swings + Run by 4:00 on the running clock before finishing off the final minute with Handstand Walking.
Secondary Objective: Maintain unbroken segments of 10ft / 3m +
Optional Accessories / Core Finisher: (Checkmark)
For Quality:
4 Sets
15 V-Ups
:15 second Hollow Hold
:30 second Extended Plank Hold
Announcements
Next HGX Apparel order Feb
HGX Intermural Open Feb 28-March 14
CrossFit Kids MLK Bring a Friend day Jan 20th at 3:30-4:15pm breanne@hgxfit.com to reserve a spot
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Run/wheel 250 m
Farmer's Carry/Dead Hang
Deadlift (We will find a deadlift "opener" or lift we feel comfortable doing next weekend for 1 rep.)
5-10 reps empty bb
Add weight….5 reps
Add weight…3 reps
Add weight…2 reps
Singles
WheelWod CrossFit Open 24.2 (AMRAP - Rounds and Reps)
24.2
Intellectual:
AMRAP
200 row
10 deadlift (105#, 95#)
20 10# plate hop
Seated 2:
AMRAP
150 row
10 kb deadlifts (53#)
60 multi ropes
Announcements
Next HGX Apparel order Feb
HGX Intermural Open Feb 28-March 14
CrossFit Kids MLK Bring a Friend day Jan 20th at 3:30-4:15pm breanne@hgxfit.com to reserve a spot
HomeGrown AthletX - HGX-FIT
A: Shoulder Press (Every :90sec
5x5 at 80%)
B: Bench Press (Every 2min
8 reps at 70%
8 reps at 70%
6 reps at 75%
6 reps at 75%
4 reps at 80%
4 reps at 80%
2 reps at 85%
2 reps at 85%)
C: Metcon (No Measure)
5 sets
8 BB close grip bench press (65% of today's heavy 2)
8/8 Medball offset push-ups
8 Medball push-ups (feet on medball)