Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

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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

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

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

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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

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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

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

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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

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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

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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)

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

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Warm-Up

Rowing Golf Version 2:

Partner 1: Rows to 100m in as Few Strokes as Possible

Partner 2: Tries to Row to 100m in as Few Strokes as Possible

Whom Every Rows the Least Strokes Wins Hole #1

Repeat this for 5 Times

Recording Who Wins Based on Total Stroke Count

—

2 Sets

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

8 Scapular Push-Ups

6 Inchworm Push-Ups

:30 seconds Double Under Practice

–

Then get into specifics and get the workout rolling

“A Hero Can Be Anyone”  (3 Rounds for time)

3 Sets: For Time

1000m Row, Combined

Directly into..

8 Alternating Rounds of

5 Pull-Ups

10 Push-Ups

20 Double Unders (A:40 singles)

- Rest 3:00 minutes between sets

Score = Total Running Time including rest
--

Goal: 8:00-10:00 / Set

Total Running Time: 33:00-36:00

Time Cap: 40:00

Primary Objective: Complete each set for best overall time by splitting the row evenly and tackling the alternating rounds of the triplet at a fast and steady clip.

Secondary Objective: Maintain consistent transitions and aim to finish each set at a similar pace, demonstrating controlled breathing and efficiency throughout.

Stimulus: A mix of cardiovascular endurance (Row) and muscular stamina (Pull-Ups, Push-Ups, Double Unders).

RPE: ~7/10

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Single Leg Forward Fold

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

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Warm-Up: 

:20/:20 Active Scorpion Stretch

:30 Alternating Active Pigeon Stretch

:20/:20 Samson Stretch

–

2 Sets: For Quality

5 Snatch Romanian Deadlifts

4 Hang Snatch High Pull

3 Muscle Snatch

2 Overhead Squats

1 Snatch Balance

3 Box Jumps, Building in Height

–

Then Add Loads, Coach Cued through 2-3 sets

2 Snatch Pulls

Rest 10 sec

1 Snatch

Snatch (Squat Snatch
Every 90 seconds x 8 Sets
2 Snatch Pulls, Touch & Go
Rest 10 seconds
1 Squat Snatch)

--

You will perform 2 Snatch Pulls with the focus on maintaining an upright torso with tension throughout the pull, then set the bar down, reset and hit a quality single on the Snatch.

Record Each Working Weight

“Climbing To Freedom" (AMRAP - Rounds and Reps)

10:00 AMRAP

12 Wall Balls

8 Deadlifts

4 Box Jumps

Wall Ball: (Rx 20/14, S 16/12)

Barbell: (Rx 225/155, S 165/125)

Box Height (Rx30/24, S 24/20″)
--

Goal: 6+ Rounds

Primary Objective : Move smoothly between each station with minimal transition time. Push for unbroken Wall Balls and Deadlifts, then attack the Box Jumps confidently.

Secondary Objective: Consistent Pace Round to Round

Stimulus: High-intensity Triplet /Posterior Chain Dominant

RPE: ~8/10

Expect to feel breathless but still able to hold form. Pace yourself to avoid early burnout, but push near your threshold for the entire 10-minute duration.