Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

REGISTRATION CLOSES 8/28

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up:

General Warm-Up

2:00 Cardio Choice (Row Ideally)

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10 Alternating Scorpions

10 Down Dog to Up Dog

10 Down Dog Toe Touches

10/10 World's Greatest Stretch

10 Banded Pull-Aparts

:30/:30 Crossbody Lat Stretch

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2 Sets:

:30 Jump Rope

10 Hollow Rocks

:10 Hollow Hold

20 Bear Plank Shoulder Taps

10 Dual Kettlebell or Dumbbell Deadlifts

Specific Prep

Skill Build, Toes to Bar (Simple to Complex):

:20 Dead-Hang + :20 Active Hang

10 Scapular Pull-Ups

10 Bar Kip Swings

5 Kip Swing + Knee Raise

5 Knees to Elbows or Toes to Bar

"The Back Nine" (5 Rounds for time ↓ shorter is better)

Every 6:30 x 5 Sets

300/250m Row or Ski

15 Toes to Bar

250m Run

150m Farmers Carry

50 Double Unders (S: 75 singles)

Time Cap: 5:30 per Set

Score = Sum Total Time

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

Dumbbells: 2 x (Rx50/35, S 40/25)
Goals: 5:00-5:30 per set

Stimulus: Grip and Midline Endurance

RPE: 8/10

Primary Objective: Finish all five sets inside the 5:30 cap with at least :45 of rest each round.

Secondary Objective: Hold the farmers carry to one or two sets per round without dropping the Kettlebells.

[The Back Nine] (5 Rounds for time ↓ shorter is better)

Masters 55+:

250/200m Row

10 Toes to Bar, 200m Run, 150m Farmers Carry, 40 Double Unders

Kettlebells: 2 x 44/26lb

Dumbbells : 2 x 45/30lb