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 Cardio Choice

2 Sets:

8 Inchworm Push-Ups

20 Bear Plank Shoulder Taps

:15 Dead-Hang + :15 Active Hang

8 Scapular Pull-Ups

10 Hollow Rocks

Specific Prep

2-3 Sets w/empty barbell, then light loads

5 Bench Press @ 21x1 (Feet planted, shoulder blades pinned, bar to the same spot every rep)

8-10 Band Bench Apart

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Then Build:

5 Reps @ 40-50%

4 Reps @ 55-60%

3 Reps @ 65-70%

2 Reps @ 70-75%

Bench Press (8 Rounds for weight)

Every 2:00 x 6 Sets

Set 1: 3 Reps @ 80%

Set 2: 3 Reps @ 80%

Set 3: 3 Reps @ 80%

Set 4: 2 Reps @ 80%+

Set 5: 2 Reps @ 80%+

Set 6: 2 Reps @ 85%

Percentages are based off a 1RM Bench Press.
• Sets 4 and 5 can creep above 80% if bar speed on the triples was strong; set 6 is the top set at 85%.

• If bar speed slows or a rep needs a spotter's touch, hold the load rather than climbing.

"Apex" (Time)

For Time

50 Wall Balls

30 Toes to Bar

50ft Dual KB/DB Front Rack Walking Lunge

20 Toes to Bar

50ft Dual KB/DB Front Rack Walking Lunge

10 Toes to Bar

Time Cap: 14:00

Score = Time

Wall Ball: (Rx 20/14, S 16/12) , 10/9ft Target

Kettlebells: 2 x (Rx53/35, S 44/26)

Dumbbells: 2 x (Rx50/35, S 40/25)
Goals: 8:00-12:00

Stimulus: Midline and Leg Endurance

RPE: 8.5/10

Primary Objective: Maintain sustainable toes to bar sets as fatigue accumulates.

Secondary Objective: Go unbroken on both lunge lengths.

[Apex: Levels] (Time)

Masters 55+:

40 Wall Balls,

24 Toes to Bar,

50ft Dual Kettlebell Front Rack Walking Lunge

16 Toes to Bar

50ft Dual Kettlebell Front Rack Walking Lunge

8 Toes to Bar

Wall Ball: 20/14lb , 10/9ft Target

Kettlebells: 2 x 35/26lb

Dumbbells: 2 x 35/25lb

Accessories (Checkmark)

For Quality:

3 Sets:

:15/:15 Copenhagen Plank

:15/:15 Side Star Plank