Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

REGISTRATION CLOSES 8/28

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up:

General Warm-Up

1 x

10 Bend and Bow

12 Banded Pull-Aparts

6/6 Thread the Needle to Thoracic Rotations

:30 Bird Dog from Crawling

:20 Extended Reverse Plank Bridge

:30 Dead-Bug

-

2 x

5 Inchworm Push-Ups

10 Down Dog Toe Touch

5/5 Single Arm DB Deadlift

5/5 Single Arm DB Hang Muscle Snatch

Specific Barbell Prep and Primer

Deadlifts

5 Reps @ light load

4 Reps @ 50%

3 Reps @ 60%

3 Reps @ 65%

Bench Press

8 Reps @ Empty to light load

6 Reps @ 50%

4 Reps @ 55-60%

Then Start the Strength Piece

Deadlift + Bench Press (8 Rounds for weight)

Every 1:30 x 8 Sets, Alternating Stations

Station 1: Deadlift

Station 2: Bench Press

Deadlift

Set 1: 4 Reps @ 70%

Set 2: 4 Reps @ 70%+

Set 3: 4 Reps @ 70%+

Set 4: 4 Reps @ 75%

Bench Press

Set 1: 8 Reps @ 60-65%

Set 2: 7 Reps @ 65-70%

Set 3: 7 Reps @ 70-75%

Set 4: 6 Reps @ 75%+

Percentages are based on the 1RM of each lift.
• Deadlift builds to a heavy 4 at RPE 8, leaving reps in the bank; if bar speed slows or the back rounds, hold the load.

• Bench climbs as reps drop; the last set should be a challenging 6 that still finishes with control on every lockout.

• Load both bars before the clock starts, the 1:30 does not allow for plate changes plus setup.

"The Yips" (Time)

For Time

5 Rounds

Wall Walk Complex

8 Alternating Dumbbell Snatch

Wall Walk Complex: 1 Wall Walk + 2 Push-Ups + 1 Wall Walk + 3 Push-Ups + 1 Wall Walk

Time Cap: 10:00

Score = Time

Wall Walk: 10-in From Wall

Dumbbell: 1 x (Rx70/50, S 60/40)
Goals: 8:00-10:00

Stimulus: Upper Body Density and Interference

RPE: 8.5/10

Primary Objective: Unbroken dumbbell snatches every round.

Secondary Objective: Each wall walk complex completed in under 1:00.

[The Yips:] (Time)

Masters 55+:

For Time

5 Rounds

Wall Walk Complex

8 Alternating Dumbbell Snatch (20-in from wall)

Dumbbell: 1 x 35/25lb

Accessories (Checkmark)

For Quality

4 Sets:

12 Ring Hamstring Curls

12 Ring Tricep Extensions

:30 Medball Squeeze Glute Bridge Iso Hold