Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

2027 CrossFit Open Feb 18, Feb 25, March 4

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up

General Warm-Up

2:00 Cardio Choice (Row Ideally)

:15/:15 Tall Kneeling Overhead Tricep / Lat Stretch

10 Alternating Scorpions

:20 Down Dog + Up Dog

10 Alternating Down Dog Toe Touches

:15/:15 Banded Front Rack Stretch

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2 Sets

8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)

8 Box Jumps (Priming the Legs for Front Squats)

8 Scapular Pull-Ups

8 Ring Rows

Specific Prep

:20 Behind the Neck Elbow Punch Throughs

8 Empty Barbell Front Squats

4 Front Squats @ 40-50%

3 Front Squats @ 50-60%

2 Front Squats @ 60-70%

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Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.

Front Squat (Every 3:00 x 5 Sets
5 Front Squats)

This is a re-test from Week 1, and the goal is to move 5-20lb more than the Week 1 number at the same load across all five sets. As an example, if an athlete completed Week 1 at 200lb (92kg) across, the target this time is 205-220lb (93-100kg) across. It may look like a small jump, but accumulated over five sets it represents a meaningful shift in positional endurance and strength. This is not a build-to-heavy structure.

Modifications:

Level 1: Every 3:00 x 5 Sets, 5 Front Squats at a consistent, moderate load; prioritize rack position and squat depth over adding weight from Week 1

"Bodhisattva" (AMRAP - Rounds & Reps)

For Rounds + Reps

12:00 AMRAP

12/10 Cal Row or Ski or 9/7 Casl Bike

12 Single DB Box Step-Overs

8 Burpee Box Jumps

12 Pull-Ups

Score = Rounds + Reps

Box: (Rx24/20, S 20/16″)

Dumbbell: (Rx50/35, S 40/25)
Goals: 4-5 Rounds

Stimulus: Muscular Endurance / Leg Stamina + Pulling

RPE: 8.5/10

Primary Objective: Consistent pacing across all rounds with smooth, immediate transitions between movements.

Secondary Objective: Maintain a pace at under 3:00 per round from start to finish, not just the first two rounds.

Accessories (Checkmark)

For Quality:

4 Sets:

12 Goblet Cossack Squats

16 Renegade Rows

12 Dual Dumbbell Bicep Curls

Choice on Loads