Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

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 Warm-Up

1:00 Cardio Choice

10 Cat Cows

10 Alternating Scorpion Stretch

8 Thoracic Extensions over Bench

10 Glute Bridges

10 Banded Pull-Aparts

10 Tempo Kettlebell Deadlifts (slow and controlled)

8 Push-Up to Down Dog

:20/:20 Half Kneeling Hip Flexor Stretch

2 x

5 Pause Deadlifts (empty bar or light load)

5 Push-Ups with Pause at Bottom

5/5 Half Kneeling Rotational Reach (bodyweight, feel the pattern)

:20 Hollow Body Hold

Specific Movement Prep

1x @ warm-up weights

3 Deadlifts (pause at knee)

5 Bench Press (light, focus on scap position)

4/4 Half Kneeling Kettlebell Rotational Chop and Lift

:20 Weighted Plank or Bodyweight Plank

Primer (No Measure)

2 Sets, building to working weights

3 Deadlifts

5 Bench Press

4/4 Half Kneeling Kettlebell Rotational Chop and Lift

:20 Weighted Plank

Use this to confirm loads and positions before "Colossus" begins.

Colossus (2 Rounds for weight)

EMOM for Load

32:00 EMOM

Min 1: 5 Deadlifts

Min 2: 8-10 Bench Press

Min 3: 8/8 Half Kneeling Kettlebell Rotational Chop and Lift

Min 4: :40 Weighted Plank

Deadlift: 65-70% of 1RM

Bench Press: 55-60% of 1RM

Kettlebell: 35/18lb

Weighted Plank: (Rx45/35, Rx25/15)
Score = Load used for DL and Bench Press

Goals: Successful Quality Reps Across All 8 Rounds

Stimulus: Posterior + Push Strength / Midline Stability

RPE: 6-7/10

Primary Objective: Maintain consistent load and movement quality across all eight rounds of the EMOM, treating each minute as a focused strength set rather than a conditioning push.

Secondary Objective: Develop accessory midline strength and rotational power through the kettlebell chop and lift and weighted plank, supporting the primary barbell movements and long-term structural resilience.

Accessories (Checkmark)

For Quality

4 Sets:

5 Ring Dips @ 31x3 Tempo

12 Weighted GHD Hip Extension

Load: Choice