All Posts in Uncategorized
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: Metcon (No Measure)
Back/Biceps: Supersets (time cap 24min)
4 sets
8 Pendlay rows
8 BB bicep curls - weighted
4 sets
8 Bent over rows
8 BB reverse curls - weighted
4 sets
8 Yates rows
8 BB drag curls - weighted
B: Shoulder shrugs (EMOM 5min
8 reps at 88-90%
***
Immediately into.
3 sets: 8/8/8
Angle delt raise/front delt raise/Arnold press)
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 - Functional Fitness
Warm-up
2-3 Sets, For Quality
:30 Seconds Jump Rope Practice
6 /6 Half Kneeling KB Windmi ll
12 Alternating Single Arm Kettlebell Swings
6/6 Single Arm Ring Row s
10 Ring V-Out s
“Hide The Anger, Practice Smiling in the Mirror” (5 Rounds for time)
For Time:
Every 3:00 x 5 Sets
50 Double Unders (A:100 singles)
8/8 KB Hang Snatch (A: DB)
5/4 Ring Muscle Ups (A:5 s trict Pull-Ups +5 Strict Ring Dips)
Kettlebell: (Rx53/35, S 44/26)
DB: (Rx50/35, S 40/25)
Goal: 1:30-2:15/ Set
Score: Average Interval Time
Stimulus: Upper Body Interference
RPE : 7/10
This workout today should feel more like a skill capacity session that builds on the last Ring Muscle-Up session like this where we just had American Kettlebell Swings and Ring Muscle-Ups.
Primary Objective : Achieve each set in under 2:15
Secondary Objective : Unbroken Ring Muscle-Ups
Optional Accessories (Checkmark)
For Quality:
12:00 EMOM:
Minute 1 - 10-12 Dumbbell Bench Press
Minute 2 - 6/6 Single Arm Kettlebell/Dumbbell Row, Heavy
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 - Functional Fitness
Warm-Up:
8:00 minutes, For Quality
5/5 World’s Greatest Stretch
10 Alternating Cossack Squats
5 x Lateral Shuttle (10ft / 3m)
5 Inchworm Push-Ups
5 Up Downs
—
Then Take 4:00-6:00 minutes to Build to starting loads on the Barbell
Back Squat (Every 3:00 x 5 Sets
Set 1: 8 @ 65%
Set 2: 8 @ 65%
Set 3: 6 @ 70%
Set 4: 6 @ 75%
Set 5: Max Reps @ 80%
)
Today, each set is on a 3:00 clock, offering increased recovery time compared to earlier in the cycle. This extra rest should help the weights feel lighter and more manageable as the load continues to grow. With this structure, athletes can showcase both muscular endurance and strength by aiming for a max effort set at 80% of their 1RM, with a 12-rep cap to maintain quality of movement.
“Gotham's Reckoning” (6 Rounds for reps)
For Max Reps
6 Sets
1:45 AMRAP
5 Shuttle Runs
15 Goblet Squats
Max Burpees to Target
Rest 45 seconds b/t sets
Score = Total Reps Completed
KB/DB Loads: (Rx70/53, S 53/44)/(Rx70/50, S 60/40)
Shuttle Run = 25ft Out and Back
--
Primary Objective: Complete the Buy-In Work requirement in under 1:15.
Secondary Objective : Achieve Max Total Burpees to Target with the goal of completing 10+ in the remaining time.
Stimulus : Leg Stamina and Max Aerobic Capacity
RPE: 8–9/10 : Athletes should operate at near-maximal effort each interval, pushing hard on the Burpees after completing Shuttle Runs and Air Squats. The short rest is enough to catch the breath but not fully recover.
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: Incline Bench Press (Weight)
6 x 5 at 65-70%
B: Metcon (No Measure)
4 Sets
8 DB pullovers (70/50)
8/8 DB SA floor press
8/8 DB SA barrel press
***
3 sets
8 DBs skull crushers
20 GHD/Vups
8 DBs kick backs
20 GHD/Vups
8 Diamond push-ups
20 GHD/Vups
Announcements
Next HGX Apparel order Feb
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training
10 Ring rows
10 Ring push-ups
10/10 DB Hammer curls
100M Farmers carry (high/low)
***
10 BB shoulder press
10/10 DB Arnold press
Letters (Y, T and W) 12 reps each
Announcements
Next HGX Apparel order Feb
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - Functional Fitness
Warm-Up
2:00 Cardio Choice
–
Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
- Down Dog Toe Touches
- Quarter Squat Reactive Jumps
Specific Prep
2 Sets
3 High Hang High Pull
3 High Hang Muscle Clean
3 Strict Press
3 Hang Power Clean
3 Push Press
3 Low Hang Power Clean + Push Jerk
8 Kip Swings
6 Strict Knee Raises
–
Add Loads to the Barbell
1-2 Sets
3 Touch and Go Clean and Jerks
3-5 Kipping Knees to Chest
3 Quick Single Clean and Jerks
3-5 Building to Working Option for Toes to Bar
Get to working loads and Go!
"A Storm is Coming" (Time)
For Time:
3 Rounds
18 Toes to Bar (A:Knee Raises)
15 Clean & Jerks
Barbell: (Rx135/95, S 115/75)
Goal: 9:00-15:00
Time Cap: 17:00
Stimulus: Barbell Cycling and Midline Interference
RPE: 8/10
Primary Objective: Toes to Bar in 3-4 Sets
Secondary Objective : Steady Barbell Cadence
Mobility
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Announcements
Next HGX Apparel order Feb
HomeGrown AthletX - Mom's Strength Conditioning
Warmup (No Measure)
1min Machine
Cat-Cow
World's Greatest Stretch
Scap Push-Ups
Glute Bridges
Banded Hip Flexor March
Banded Side Step
A: 3 Sets (Weight)
A1. 10-12 DB Front Rack Lateral Step-Ups (ea side)
A2. 8-10 Bird Dogs, 5sec hold each rep
B: 3 Sets (Weight)
B1. 10-12 Staggered Stance Hip Thrusts (ea side)
B2. 8-10 Push-Ups (elevated, banded or negatives)
C: Metcon: 10min (AMRAP - Rounds and Reps)
8 Air Squat
10 Pallof presses (ea side)
12 Toe-Assisted Pull Ups / Banded lat pull down
Cooldown (No Measure)
Half-kneeling hip flexor stretch
Pigeon
Child's Pose
Announcements
Next HGX Apparel oder Feb
HomeGrown AthletX - Functional Fitness
Warm-Up:
3 Sets
:30 second Easy Row
:20 second Moderate Row
:10 second Hard Row @ Goal Pace
–
2-3 Sets: For Quality
10 Alternating Knee Hug + Lunge and Twist
8 Barbell Bradford Presses
6 Reactive Quarter Squat Jumps
40 second Plank Hold
Strength Superset (10 Rounds for weight)
Every 3:00 x 5 Sets
6/6 Dual Dumbbell Bulgarian Split Squat
6 Push Press @ 70%+ of 1RM Push Press
*Maintain a 20x1 Tempo for Both movements
Tempo-focused lower-body unilateral work combined with shoulder-to-overhead, emphasizing control and stability.
Row Conditioning (4 Rounds for time)
Every 4:00 x 4 Sets
500m Row
Score = Average Time / Set
--
Time Domain: 1:30-2:15/ interval
Time Cap: 2:30 / interval
Primary Objective: Achieve consistent 500m row times across all four sets, aiming for minimal drop-off in pace from the first interval to the last.
Secondary Objective: Have your last 500m Row be your fastest Interval of the Day
[Row Conditioning: Levels] (4 Rounds for time)
Level 1:
Every 4:00 x 4 Sets
400/350m Row
Big Class:
Sub Any Machine / Time Domain 1:30-2:15
500m Ski / 1000m Bike Erg / 30/22 Cal Echo Bike
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
Optional Accessories (Checkmark)
4 Sets, For Quality
8-10 Reverse Nordic Curls
100ft (30m) Sled Push
100ft (30m) Reverse Sled Drag
100ft (30m) Dual Kettlebell Front Rack Carry
Load: Choice across all movements
Announcements
Next HGX Apparel order Feb
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
500 row, ski or run
Everyone does birthday burpees for Zach!
2x:
10 light db push press
10 banded pull aparts
Bench Press (5x4
Build over sets
*Work with a partner and practice spotting)
On the 2.5 min or whatever makes sense 🙂
Happy Birthday Zach!!! (No Measure)
AMRAP 12-15 min
100 m plate overhead carry
10 air squats or squats to box (Dallas pull to stand or bench dips)
5/5 plate around the worlds/halos
100 m jog/wheel