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:

2:00 Cardio Choice

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10 Alternating Arm Swings

10 Back Slaps

10 Behind the Neck Elbow Punch Throughs

:20 Hand to Hand Wrist Circles

10 Bootstrap Squats

5/5 World's Greatest Stretch

:15/:15 Crossbody Lat Stretch

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2 Sets: (Priming the Legs and Shoulders for the Complex)

8 Barbell Good Mornings

6 Tall Muscle Cleans

6 Barbell Front Squats

6 Bradford Press w/Lockout

8 Scapular Pull-Aparts

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2 Sets: Empty, Then Building

3 Clean Lift Offs

2 High Hang Power Cleans

2 Front Squats w/ :02 Pause in the Bottom

2 Split Jerks (Slow footwork, hold the receiving position :03)

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Power Clean + Front Squat + Split Jerk

2 x 1+1+1 @ 45-55%

2 x 1+1+1 @ 55-65%

1 x 1+1+1 @ 65-70%

Clean and Jerk (Power Clean + Front Squat + Split Jerk

For Load
Every 2:00 x 6 Sets
1 Power Clean + 1 Front Squat + 1 Split Jerk @ 70%+
Percentages are based off the 1RM of the limiter in the complex.)

Loading Notes

• Start at 70% and build across the six sets to a heavy complex for the day, not a max single.

• The limiter is the split jerk for most athletes, so pick the number that keeps the overhead clean and locked.

• If footwork gets sloppy or the front squat stalls, hold the load for the remaining sets rather than climbing.

"Interlocked" (Time)

For Time

5 Rounds

10 Thrusters

20 Alt DB Snatch

10 Burpee Pull-Ups

Time Cap: 17:00

Score = Time

Barbell: (Rx 95/65, S 75/55)

Dumbbell: (Rx50/35, S 40/25)
Goals: 13:00-16:00

Stimulus: Muscular Endurance / Upper Body Interference

RPE: 8.5/10

Primary Objective: Unbroken thrusters every round.

Secondary Objective: Complete the dumbbell snatches and burpee pull-ups in under 2:00 each round.

[Interlocked:Levels] (Time)

Masters 55+:

5 Rounds

10 Thrusters

20 Alternating Dumbbell Snatch

10 Burpee Pull-Ups

Barbell: 75/55lb

Dumbbell: 30/20lb

Accessories (Checkmark)

For Quality:

3 Sets:

10/10 Single Arm Strict Press

15 Banded Face Pulls

12 Weighted GHD Hip Extensions

Choice on Loads