Announcements

HGX GEAR for Apparel

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 at 8 am and 9am

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

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

2 Sets:

15 Banded Good Mornings

10m/10m Banded Lateral Walks

10m/10m Banded Monster Walks

:30 Dead-Bugs

:20 Extended Reverse Plank Bridge

Specific Prep

8 Romanian Deadlifts

6 Russian Kettlebell Swings + 6 American Kettlebell Swings

4 Inchworm to Double Push-Up

8 Scapular Pull-Ups

8 Ring Rows or 6/6 Single Arm Ring Rows

2 x (Building to Working Loads)

4 Deadlifts

8 American Kettlebell Swings

4-6 Dumbbell Bench Press

4-6 Elevator Kipping Pull-Ups (Building to Chin Over Bar Pull-Ups, or adjusting to movement modification)

Primer (No Measure)

@ Working Weights and Modifications

2 Sets

4 Deadlifts

4 American Kettlebell Swings

4 Dumbbell Bench Press

4 Pull-Ups

Rest :30 b/t sets

Use this to confirm loads and break strategies before "The Long Con" begins.

"The Long Con" (AMRAP - Rounds and Reps)

For Rounds + Reps

20:00 AMRAP

15 Deadlifts

20 American Kettlebell Swings

15 Dumbbell Bench Press

20 Pull-Ups

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

Kettlebell: (Rx53/35, S 44/26)

Dumbbell Bench Press: 2 x (Rx50/35, S 40/25)
Score = Rounds + Reps

Goals: 4-5 Rounds

Stimulus: Posterior Chain + Upper Body Push / Pull

RPE: 8.5/10

Primary Objective: Keep the rounds consistent across the full 20 minutes, treating each round as a complete unit and identifying where you can push the pace and where you need to dial it back to sustain output.

Secondary Objective: Commit to a break strategy before the clock starts and hold it across every set, going out with the goal of unbroken and shifting to singles will cost far more time than planned two or three set breaks from the beginning.

Accessory Finisher (No Measure)

For Quality

3 Sets:

10/10 Single Arm Dumbbell Bent Over Row

15 Towel Kettlebell Curls

10/10 Banded Bird-Dog