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

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Prep

2:00 Cardio Choice

2 x

5 Bootstrap Squats + Deep Squat Thoracic Rotations

5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)

5 Up Downs (no push-up / no jump burpees)

10 Alternating Scorpions

10/10 Dynamic Clam Shell

Specific Prep

From the Rack

:15 Behind the Neck Elbow Punch Throughs

10 Good Mornings

5 Front Squats (Empty Barbell)

-

5 Front Squats, light

3 Front Squats, moderate

3 Front Squats, moderate / heavy

Then put working weights on the bar

Front Squat (Weightlifting Variable Reps & Sets)

Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:

Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.

Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.

"Rhino" (Time)

For Time:

27-21-15-9-9

Dual DB Front Rack Step Lunges

Lateral Burpees Over DB

Goal: 10:00 - 14:00

Time cap: 15:00

(Rx50/35, S 40/25)