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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:20 Hand to Hand Wrist Circles

:20 Back Slaps

:20 Alternating Arm Swings

12 Banded Pull-Aparts

:20/:20 Crossbody Lat Stretch

8 Inchworm Push-Ups

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2 Sets:

:30 Jump Rope Practice (Single Unders, then Double Under Practice)

5/5 Single Arm Dumbbell Strict Press @ Light Load

8 Dual Dumbbell Deadlifts @ Light Load

20 Bear Plank Shoulder Taps

Specific Barbell Prep

5 Strict Press @ Empty Barbell (Ribs down, bar path around the chin)

5 Push Press @ Empty Barbell (Vertical dip, full hip extension, no forward lean)

5 Bradford Press w/ Lockout @ Empty Barbell

10 Behind the Neck Elbow Punch Throughs

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4 Push Press @ 40-50%

3 Push Press @ 50-60%

2 Push Press @ 60-65% (Opening set load)

Push Press (Weightlifting Variable Reps & Sets)

Loading Notes

• Build across the four sets, the last set should be the heaviest but still clean and locked out.

• All reps come from the rack or a clean front rack setup, reset the dip and the brace on every rep.

• If the bar drifts forward or the back arches, hold the load rather than climbing to the next jump.

"Chain Reaction" (5 Rounds for time ↓ shorter is better)

Every 2:00 x 5 Sets

10 Dual Dumbbell Hang Clean and Jerk

50 Double Unders (S: 75 singles)

Score = Sum Total Time

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

Goals: :55-1:15 per set

Stimulus: Grip and Upper Body Interference

RPE: 7.5/10

Primary Objective: Unbroken movements on both stations every set.

Secondary Objective: Consistent times across all five sets.

[Chain Reaction] (5 Rounds for time ↓ shorter is better)

Masters 55+:

Every 2:00 x 5 Sets

10 Dual Dumbbell Hang Clean and Jerk

40 Double Unders

Dumbbells: 30/20lb