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HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

July 11 Adaptive WOD for our community in collaboration w/ House of Champions

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

1:30 Cardio Choice

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8:00 EMOM

min 1: 7/7 KB Windmill

min 2: 7 Hang Muscle Snatch + 7 Overhead Squats

min 3: :10 Hollow Rock + :10 Hollow Hold

min 4: 5 Seated Box Jump to High Box

Specific Prep

w/ light loads on bar

Snatch Lift Off + Snatch Pull + High Hang Squat Snatch

Snatch Lift Off + Snatch Pull + Hang Squat Snatch

Snatch Lift Off + Snatch Pull + Low Hang Squat Snatch

Snatch Pull + Squat Snatch

Weightlifting: Snatch Complex (6 Rounds for weight)

Every 2:30 x 6 Sets:

Snatch Pull + Low Hang Squat Snatch

Rest 15 seconds

Snatch Pull + Squat Snatch

Starting at 60% of 1RM Power Snatch, building to around 80% across all six sets. Do not exceed 85% of 1RM Power Snatch.
Modifications:

Level 1: 2 x Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat

Hotel Gym / Travel: Every 2:30 x 6 Sets: 6/6 Dumbbell Snatch (Ideally work into the Squat Snatch)

Primer (Checkmark)

10 Bar Kip Swings

5 Hanging Strict Knee Raises

-

6-8 Elevator Kipping Toes to Bar

- Low to Mid Toes to Target > Mid to High Toes to Target > Toes to Bar

- Alternating Toes to Bar or Kipping Knees to Chest

Then Complete

5-3-1

Toes to Bar

Overhead Squat

Use this to confirm loading, cycle speed, form, and transitions before "The Knockout" begins.

"The Knockout" (Time ↓ Shorter is Better)

For Time

21-15-9

Overhead Squats

Toes to Bar

Barbell: (Rx135/95, S 115/75)
Score = Time

Time Cap: 12:00

Goals: 4:00-7:00

Stimulus: Midline / Overhead Stability / Leg Stamina

RPE: 9/10

Primary Objective: Push the sprint pace from the opening rep and hold the biggest sets possible on the Overhead Squat across all three rounds.

Secondary Objective: Maintain a consistent Toes to Bar rhythm throughout, protecting grip and breathing so the transition back to the barbell stays fast.

Accessories (Checkmark)

For Quality:

4 Sets:

8 Snatch Grip Romanian Deadlifts

12 Weighted Dual Dumbbell Box Step-Ups

8 Dumbbell Cuban Rotations