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

1:30 Cardio Choice (Row Ideally)

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10 Banded Pull-Aparts

:20/:20 Crossbody Lat Stretch

10 Down Dog to Up Dog

8 Inchworm Push-Ups

16 Bear Plank Shoulder Taps

:15 Dead-Hang + :15 Active Hang

10 Alternating Arm Swings

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2 Sets:

10 Banded Good Mornings

8 Scapular Pull-Ups

10 Hollow Rocks

8/8 Single Arm Dumbbell Bent Over Row @ Light Load (Priming the Lats and Grip for Rope Climbs)

Specific Prep

3/3 Single Arm Rope Rows

3 Pull to Stands

3 Rope Foot Clamps and Stand

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1-2 Rope Climbs @ Half Height or working modification for the day

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2-3 Sets: Starting Light then working to working loads

6-8 Supine Grip Bent Over Barbell Row (Flat back, hips still, drive the bar to the belly)

6-8 Dual Dumbbell Hammer Curls @ Warm-Up Loads

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Use to confirm barbell load, dumbbell loads, and the rope climb variation before the first working set.

Rope Climb + Supine Grip Bent Over Barbell Row + Dual Dumbbell Hammer Curls (Checkmark)

Every 4:00 x 4 Sets

3/2 Rope Climbs

12 Supine Grip Bent Over Barbell Row

18 Dual Dumbbell Hammer Curls

Suggested Loads

Barbell: (Rx 115/75, S 95/65)

Dumbbells: 2 x (Rx35/25, S 20/10)
• Loads are suggested, not prescribed; pick weights that keep all 12 rows strict and all 18 curls in two sets or fewer on the final round.

• Rope climbs come first while grip is fresh, get up and down under control rather than racing the interval.

• Aim to finish each set around 2:30-3:00 so there is real rest before the next interval starts.

Accessory Finisher (Checkmark)

For Quality

4 Sets:

10/10 Russian Twist Medball Throw

:30 Weighted Sorenson Hold

1:00 Forearm Plank Hold