Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-up

General Warm-Up

1:30 - 2:00 Cardio Choice (Bike Ideally)

:30-45 sec Bottom of Squat Hold (Elbows Inside Knees, Chest Tall)

5/5 World’s Greatest Stretch

10 Alternating 90-90 Hip Switch

5 Inchworm Push-Up

10 Down Dog Toe Touches

2 Sets (Priming Target Movement Patterns)

3 x Down Dog to Feet on Wall and Hold (:10)

10 Cossack Squats (Bodyweight / Slow and Controlled)

8 Barbell Back Squats (Empty)

Back Squat Ramp

4 Reps @ 40-50%

3 Reps @ 50-60%

2 Reps @ 60-70%

Back Squat (Weightlifting Variable Reps & Sets)

Loading Notes: % of 1RM Back Squat

The focus here today is consistent bar speed, tension, and using this as a primer 5 days out from our Back Squat 3RM. This style of loading keeps the system feeling the reps, the mechanics and allows the CNS to have enough time to recover going into the 3RM Test on Tuesday.

"Time Loop" (5 Rounds for time ↓ shorter is better)

Each Set for Time

Every 2:30 x 5 Sets

3 Wall Walks

8/6 Cal Bike or 12/9 Cal Row or Ski

12 Wall Balls

Wall Walk: 10-in Standard

Score = Average Time Per Set

Wall Ball: (Rx 20/14, S 16/12) 10/9ft Target
Goal: 1:25-1:50 per set / 2:10 Cap per set

Stimulus: Mixed Modal Intervals / Muscular Stamina / Transitions

RPE: 8.5/10

Primary Objective: Finish every set inside 2:10 with at least :20 of rest before the next interval.

Secondary Objective: Keep set times within :10 of each other across all five sets.

[Time Loop: Levels] (5 Rounds for time ↓ shorter is better)

Masters 55+

Every 2:30 x 5 Sets

2 Wall Walks

8/6 Calorie Bike

12 Wall Balls

Wall Walk: 20-in Standard

Wall Ball: 14/10lb (6/4kg) to 10/9ft Target

Accessories (Checkmark)

For Quality:

3 Sets:

10 Reverse Nordic Curls

50/50ft Single Arm Overhead Carry

12 GHD Hip Extensions w/ Rotation

:30 Hollow Hold

Hug a light plate to your chest for the hip extensions.