Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

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

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Prep

2:00 Cardio Choice

10/10 Hand to Hand Wrist Circles

20 Alternating Arm Swings

10 Back Slaps

10 Bend and Bow

:15/:15 Crossbody Lat Stretch

Specific Prep

2 Sets, For Quality

6 Tall Muscle Cleans

8 Bradford Press w/ Lockout

10 Behind the Neck Elbow Punch Throughs

8 Barbell Good Mornings

3 Barbell Squat Jumps

Barbell Primer

Clean Lift Off + Slow Pull Power Clean + Front Squat

Rest 15 sec

Squat Clean + 2 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)

Rest 15 sec

2 x Squat Clean + Split Jerk

Squat Clean and Jerk (Weightlifting Variable Reps & Sets)

Starting at 75% of 1RM Clean and Jerk and building across all four sets to a heavy triple for the day. Athletes may drop the bar between reps for a quick reset before the next squat clean. This is a traditional heavy triple, not touch-and-go; the priority is a strong, consistent position on every rep, not speed through the set. The jerk should be a committed drive and split, not a press-out. Build with intention and arrive at a true heavy triple by the final set.

Modifications:

Level 1: Work from the hang position if pulling from the floor creates positional breakdown; reduce starting percentage to 65-70% and build to a moderate-heavy triple that maintains quality across all four sets.

Hotel Gym / Travel: Dumbbell squat clean and press, 4 sets of 3, building to the heaviest load that allows a strong catch and locked-out overhead position.

Primer (No Measure)

Adjust loads down from the heavy triple for the day before beginning.

2 Sets at Working Loads, practicing cycling and transitions:

3 Touch-and-Go Power Cleans

3 Thrusters

3 Push Jerks

Rest :30-:45 between sets.

Rest 2:00 before starting the workout.

Use this to confirm barbell load and cycling rhythm before "Shocker" begins.

"Shocker" (Time)

For Time:

7 Rounds

7 Power Cleans

7 Thrusters

7 Push Jerks

Barbell: (Rx 95/65, S 75/55)
Score = Time

Goals: 9:00-12:00

Time Cap: 14:00

Stimulus: Barbell Cycling

RPE: 8.5/10

Primary Objective: Unbroken movements within each round with only a small, composed transition break between movements.

Secondary Objective: Consistent round splits from round one through round seven, no significant blowup in the middle rounds.

Accessories (No Measure)

For Quality:

3-Rounds

8/8 Kneeling Banded Glute Kickbacks

8 Prone Prisoner Shoulder Rotations

Video Support:

Kneeling Banded Glute Kickbacks

Prone Prisoner Shoulder Rotations