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 (Row Ideally)

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:20/:20 Crossbody Lat Stretch

5/5 World's Greatest Stretch

8/8 Quadruped Thoracic Rotations

12 Banded Pull-Aparts

10 Banded Passthroughs

10 Down Dog to Up Dog

10 Down Dog Toe Touches

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2 Sets: (Priming Positions)

10 Banded Good Mornings

8 Single Leg Toe Touches (4/4)

10 Glute Bridges

16 Bear Plank Shoulder Taps

Specific Prep

6 Inchworm Push-Ups

6 Down Dog Pike Push-Ups

:15 Wall Supported Handstand Hold

2-3 Eccentric Handstand Push-Ups or Box Pike Handstand Push-Ups

3-5 Strict Handstand Push-Ups or working modification for the day (Head to hands triangle, ribs down, push all the way to lockout)

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2 Sets: Empty Bar, Then Building

5 Barbell Romanian Deadlifts

3 Deadlift Lift Offs to Knee (Focus on tension over the bar and bar close)

3 Deadlifts @ Warm-Up Loads

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5 Deadlifts @ Working Load (Confirming the load and the break plan)

15/12 Cal Row, building the last :20 to intended workout pace (Long legs, quiet hands, find the damper and drag you plan to live at for 50/40 calories)

"Natural Selection" (AMRAP - Rounds & Reps)

20:00 AMRAP

50/40 Cal Row or Ski or 35/28 Cal Bike

35 Deadlifts

20 Strict Handstand Push-Ups

Score = Rounds + Reps

Barbell: (Rx 205/145, S 155/115)
Goals: ~3 Rounds, +/- 10-20 Reps

Stimulus: Mixed Modal Muscular Endurance

RPE: 7.5/10

Primary Objective: Complete the row in under 3:00 and the deadlifts in under 2:00 each round.

Secondary Objective: Maintain sets of 5 or more on the strict handstand push-ups.

[Natural Selection: Levels] (AMRAP - Rounds & Reps)

Masters 55+:

40/32 Calorie Row,

30 Deadlifts,

15 Strict Handstand Push-Ups or Box Pike Handstand Push-Ups

Barbell: 155/105lb

Accessories (Checkmark)

For Quality:

3 Sets:

12-15 Ring Hamstring Curls (with rings or sliders)

:20 Feet Elevated Hamstring Plank