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 (Run Ideally)

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10 Alternating Arm Swings

10 Back Slaps

8 Inchworm Push-Ups

10/10 World's Greatest Stretch

:30 Glute Bridge Hold

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2 Sets:

:15 Passive Hang + :15 Active Hang

8/8 Single Leg CrossBody RDLs

10-15 Banded Pull-Aparts

:15/:15 Single Arm Plank

Specific Prep

8 Dual Dumbbell Bench Press @ Warm-Up Load (Controlled to the chest, feet planted, full lockout)

10 Synchro AbMat Sit-Ups

:20 Hollow Hold

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100m Single Kettlebell Run @ Light Bell (Switch hands halfway, bell tight to the body and held on the shoulder, this is a practice run to get accustomed to it)

100m Dual Kettlebell Farmers Carry @ Light Loads (Tall chest, quiet shoulders, brisk steps or a trot)

"Intertwined" (Time)

For Time, Teams of 2

4 Rounds for Time

Partner 1:

200m KB/DB Run

Partner 2:

20 Dumbbell Bench Press

Switch roles once both assignments are complete.

Then, together:

30 Synchro AbMat Sit-Ups

200m Dual KB/DB Farmers Carry

Time Cap: 30:00

Score = Time

Dumbbells (Bench Press): 2 x (Rx50/35, S 40/25)

KB/DB (Run): 1 x (Rx53/35, S 44/26) ,(Rx50/35, S 40/25)

Kettlebells (Farmers Carry): 2 x (Rx53/35, S 44/26)

Flow: Both athletes must complete the run and the bench press before moving to the sit-ups. On the farmers carry, one athlete carries both bells while both partners travel together; switch as often as needed.

Goals: 22:00-30:00

Stimulus: Mixed Modal Partner Conditioning, Full Body Strength Endurance

RPE: 8/10

Primary Objective: Keep the run and bench press closely matched so neither athlete waits, with 20 reps completed in 1-2 sets each round.

Secondary Objective: Move efficiently through the synchro sit-ups and manage the farmers carry with quick, planned exchanges before grip fails.

[Intertwined:Levels] (Time)

Masters 55+:

4 Rounds: 150m Kettlebell Run / 15 Dumbbell Bench Press, then 25 Synchro AbMat Sit-Ups, 150m Dual Kettlebell Farmers Carry

Dumbbells: 2 x 35/25lb

Kettlebell (Run): 1 x 44/26lb

Kettlebells (Carry): 2 x 44/26lb

PRVN Reset (No Measure)

For Quality

1-2 Sets

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch