Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Legends

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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

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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

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 - Functional Fitness

View Public Whiteboard

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

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

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″)
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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

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 - Functional Fitness

View Public Whiteboard

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)
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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 - 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

View Public Whiteboard

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

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

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

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

View Public Whiteboard

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
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"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