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

2:00 Cardio Choice (Bike Ideally)

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5/5 World's Greatest Stretch

10 Bootstrap Squats

10/10 Single Leg Glute Bridges

:20 Hollow Hold

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2 Sets

10 Kettlebell Deadlifts

10 Russian Kettlebell Swings

5 American Kettlebell Swings

10 Goblet Cossack Squats

10 AbMat Sit-Ups

Specific Barbell Prep

5 Back Squats @ Empty Barbell (Focusing on Braced Midline, Consistent Depth)

4 Back Squats @ 40-50%

3 Back Squats @ 55-65%

2 Back Squats @ 70-75%

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1 Back Squat @ 80% (Confirming Opening Load)

Back Squat (Weightlifting Variable Reps & Sets)

Loading Notes

• Sets 1-3 sit flat at 80%; the goal is three clean triples, not a build.

• Sets 4 and 5 are doubles at 80% or slightly above, only if bar speed and depth held on the triples.

• Set 6 at 85% is the top set of the day; stage plates ahead of time, the 2:00 window does not allow for plate math.

"Fore!" (Time)

For Time

Buy-In:

33/24 Cal Bike 43/33 Cal Row or Ski

Directly into

3 Rounds

21 American Kettlebell Swings (Rx53/35, S 44/26)

21 AbMat Sit-Ups

Time Cap: 15:00

Score = Time
Goals: 7:00-10:00

Stimulus: Midline Endurance / Hip Flexion and Extension

RPE: 8/10

Primary Objective: Complete the bike buy-in in sub 2:30.

Secondary Objective: Hold to ~2:00 per round on the swings and sit-ups.

[Fore!:] (Time)

Masters 55+:

Calorie Bike: 30/22 Cal Bike

3 Rounds:

18 American Kettlebell Swings

18 AbMat Sit-Ups

Kettlebell: 44/26lb