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

General Warm-Up

2:00 Cardio Choice

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10/10 Alternating Arm Swings

10 Bend and Bows

5 Inchworm Push-Ups

5/5 World’s Greatest Stretch

5/5 Thread the Needle to Thoracic Rotation

Specific Prep

:20 Dead-Hang + :20 Active Hang

10 Hollow Rocks

8 Arch Rocks

8 Bar Kip Swings (Push away at the top, stay connected through the lats)

4-6 Elevator Kipping Pull-Ups (Building Range of Motion to Chin Over Bar)

3 Kipping Pull-Ups or Modification

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5/5 Single Arm Dumbbell Deadlifts @ Light Load

5/5 Single Arm Dumbbell Hang Muscle Snatch @ Light Load

5 Synchro Burpees (Stay low, one rhythm with your partner)

"In Limbo" (Time)

For Time w/ Partner

5 Rounds:

400m Run, Run Together

20 Pull-Ups, Split the Work

16 Alternating Dumbbell Snatches, Synchro

12 Burpees, Synchro

Time Cap: 30:00

Score = Time

Dumbbell: (Rx50/35, S 40/25)

Flow: Both partners run the 400m together. Pull-ups are split in any rep scheme. Snatches and burpees are synchro, matched at the lockout and at the top of the jump and when the chest hits the floor.
Goal: 18:00-25:00

Stimulus: Partner Conditioning, Pulling and Posterior Chain Endurance

RPE: 8/10

Primary Objective: Hold a steady, repeatable pace across all five rounds while moving cleanly through the shared and synchro work.

Secondary Objective: Keep transitions tight and communication constant so neither partner stalls the round.

[In Limbo: Levels] (Time)

Masters 55+

5 Rounds: 200m Run Together, 16 Pull-Ups Split, 12 Synchro Alternating Dumbbell Snatches, 10 Synchro Burpees

Dumbbell: 35/25lb (15/12kg)