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

2:00 Easy Run or Row

2 x

10 Leg Swings (Forward / Back)

10 Leg Swings (Side to Side)

10/10 Quadruped Fire Hydrants

10 Glute Bridges

10 Air Squats with a Pause at the Bottom

10 Bodyweight Sumo Stance Good Morning

Specific Running and Rowing Prep

:15 Wall Lean March + :15 Wall Lean Sprint

:60 Easy Row, focus on leg drive sequencing and controlled breathing

150m Building to Working Pace

"Run Row Run" (Time)

For Time

3000m Run

2000m Row

1000m Run

Time Cap: 40:00

Score = Time

Adjusted

2000m Run

1500m Row

800m Run
Goals: 30:00-35:00

Stimulus: Aerobic Endurance

RPE: 7.5/10

Primary Objective: Maintain a steady, sustainable pace across all three segments, arriving at the final 1000m run with enough left to push the finish.

Secondary Objective: Use the 2000m row to regulate breathing and heart rate without losing time, holding a productive split rather than treating it as passive recovery.

Accessories (Checkmark)

For Quality:

3 Sets:

:20/:20 Side Plank on GHD

10/10 Banded Chop

-then-

3 x :30/:30 Single Kettlebell Farmers Carry Hold