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

200m Run

1:00 Bike

1:00 Row

10m Knee Hug + Lunge and Twist

10m Toy Soldiers

10m Walking Quad Stretch

2 x

10 Wall Lean March

2 x :15 Wall Lean Sprint / :10 Rest

12/9 Calorie Row

12/9 Calorie Bike

Primer (No Measure)

2 Sets at working pace:

200m Run

Max Calorie Bike or Row for :45

Use this to confirm run pacing and machine output before "Silver Surfer" begins.

"Silver Surfer" (8 Rounds for calories)

For Max Calories

4 Sets:

3:00 AMRAP

400m Run

- Max Calorie Bike

Rest 1:00

3:00 AMRAP

400m Run

- Max Calorie Row or Ski

Rest 1:00
Score = Total Calories

Goals: 18/14+ Cals per Set

Stimulus: Lactate Threshold

RPE: 8.5/10

Primary Objective: Maintain a fast, repeatable 400m run pace across all four sets, arriving at the machine with enough output remaining to push max calories for the time left on the clock.

Secondary Objective: Accumulate total calories by keeping machine effort high and transitions from the run to the bike or rower immediate and decisive every set.

Accessories (Checkmark)

For Quality:

3 Sets:

8/8 Single Leg KB RDL

:30 GHD Sorenson Hold