Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

UAF Fri 24th & Sun the 26th canceled. Good luck Jordan Cabrita!

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

HomeGrown AthletX - Functional Fitness (CrossFit)

WARM-UP

General Warm-Up

2 x

15 Banded Good Mornings

10 Cat Cows

8/8 Quadruped Thoracic Rotations

10 Hollow Rocks

10 Alternating V-Ups

5 Down Dog Pike Push-Ups

Specific Warm-Up

2 x

5 Deadlifts

8 Russian Kettlebell Swings

1 Wall Walk + :20 Wall Facing Handstand Hold

10 Abmat Sit-Ups

3-5 Box Piked Handstand Push-Ups

Primer

2 Sets at Working Loads:

2 Wall Walks

5 American Kettlebell Swings

8 Med-Ball Weighted Sit-Ups

3 Sets, Building to Working Loads and Modifications:

1-2 Deadlifts

2 Strict Handstand Push-Ups

Use this to confirm loads and handstand push-up scaling before "091022 Games Mash-Up" begins.

"091022 Games Mash-Up" (Time)

For Time, With a Partner

Station 1:

4 Rounds

4 Wall Walks 10-in

8 American Kettlebell Swings

12 Med-Ball Weighted Sit-Ups

Station 2:

7 Rounds

3 Deadlifts

4 Strict Handstand Push-Ups

One athlete starts on Station 1 while the other starts on Station 2. Both athletes work simultaneously, completing their respective stations independently. Once an athlete finishes their station, they move to the opposing station (only if the other athlete has completed their station) and complete it in full. Time stops when both partners have completed both stations.

Time Cap: 30:00

Score = Time

Med-Ball: (Rx 20/14, S 16/12)

Kettlebell: (Rx70/53, S 53/44)

Deadlift: (Rx135/95, S 115/75)
Goals: 14:00-18:00

Stimulus: Posterior Chain and Upper Body Pressing

RPE: 8.5/10

Primary Objective: Both partners complete both stations within the time cap, working simultaneously and transitioning with purpose the moment each station is finished.

Secondary Objective: Maintain positional integrity on the deadlift across all seven rounds and keep wall walk mechanics tight even as fatigue accumulates from the kettlebell and sit-up volume.