Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

2:00 Cardio Choice

:30/:30 Couch Stretch

2 x

8 Scapular Pull-Ups

8 Kip Swings

8 Ring Rows

10 Behind the Neck Elbow Punch Throughs

10 Barbell Good Mornings

5 Barbell Back Squats

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2 x

5 Front Squats (empty bar, 3-sec descent)

5 Kipping Pull-Ups or Jumping Pull-Ups

Specific Barbell Prep

5 Front Squats at empty barbell

5 Front Squats at 40-50%

3 Front Squats at 55-65%

Then load to working weight for the EMOM

Front Squat (Weightlifting Variable Reps & Sets)

The goal is fast, clean reps with elbows high, heels grounded, and a full lockout at the top. Thirty quality reps is the objective, not a max effort climb.

Modifications:

Level 1: 10:00 EMOM, 3 Goblet Squats or Dumbbell Front Squats at a moderate, controlled load; focus on depth, upright torso, and a braced midline across all ten sets.

Hotel Gym / Travel: 10:00 EMOM, 3-5 Dual Dumbbell Front Squats at a challenging load, building from a comfortable starting point to the heaviest manageable weight by the final sets.

Primer (No Measure)

2 Sets at Working Loads:

5 Front Squats (smooth cycling, elbows high)

5 Pull-Ups (practice your planned break strategy)

Use this to confirm barbell load and pull-up set strategy before "Wax On, Wax Off" begins.

"Wax On, Wax Off" (Time)

For Time:

20-15-10-15-10-5

Front Squats

Pull-Ups

Time Cap: 14:00

Score = Time

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

Accessories (No Measure)

For Quality:

3 Rounds:

:30/:30 Doorway Pec Stretch

8/8 Banded Shoulder External Rotations

:30 Dead Hang from Pull-Up Bar (relaxed grip, decompress)

:30/:30 Couch Stretch