Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

UAF Fri 24th & Sun the 26th canceled. Good luck Jordan Cabrita!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

HomeGrown AthletX - Functional Fitness (CrossFit)

WARM-UP

General Warm-Up

2:00 Cardio Choice

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2x

10 Bend and Bows

10 Bootstrap Squats

5 Inchworm (Double Push-Up)

10 Scapular Pull-Ups

5/5 Single Arm Ring Row

10 Hollow Rocks

"CGE8 2009 Remix" (Time)

For Time

30 Power Cleans

30 Toes-to-Bars

30 Box Jumps

15 Ring Muscle-Ups

90 Double Unders

15 Thrusters

30 Pull-Ups

30 Bar-Facing Burpees

30 Front Rack Lunges

Time Cap: 35:00

Score = Time

Barbell: (Rx135/95, S 115/75)

Box: (Rx24/20, S 20/16″)
Goals: 18:00-23:00

Stimulus: Chipper / Movement Density

RPE: 9.5/10

Primary Objective: Complete the workout sub 20:00 with a clear plan from the first movement, not reactive management of fatigue.

Secondary Objective: Create a strategy for each movement block and stick to it, especially across the ring muscle-ups and the back half of the chipper where the global volume accumulates.

Accessories (Checkmark)

4 Sets:

2/2 Turkish Get-Ups

5/Each Prone Y-T-W

10/10 Paloff Press with Rotation