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

1:30 Cardio Choice

:20/:20 Active Pigeon Pose

5/5 World's Greatest Stretch

:20/:20 Tall Kneeling Overhead Tricep / Lat Stretch

10 Bootstrap Squats

10 Cossack Squats (1-2 pause on each rep)

Specific Prep

6 Tall Muscle Clean

10 Behind The Neck Elbow Punch Throughs

6 Barbell Good Mornings

6 Back Squats

6 Front Squats

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w/Empty Barbell

3 Tall Cleans (2-4-6 Drops)

3 Position Squat Clean (High Hang, Hang, Low Hang)

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Add Loads (Barbell off the Floor / Light Bumper Plates)

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1-2 x

Pause Squat Clean

Slow Pull Squat Clean

Squat Clean

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Build to Starting Load over the course of 3-4 Sets / Reps

Clean (Every :40 x 12 Sets
1 Squat Clean)

Start at 60% of 1RM Squat Clean and increase 5-20lb (2.5-10kg) each set, with the goal of finishing at 92-100% of 1RM by set 12. This is a direct pull from the 2012 CrossFit Games Squat Clean Ladder format, with a little change in moving to a :40 window rather than the 30 second window, due to the changing of weights. The :40 interval is short, so athletes need to be strategic about load jumps from the very first set. Smaller jumps early preserve more options in the back half; athletes who go too aggressive in the first six sets will run out of room, or gas, before they reach a true daily max.

Modifications:

Level 1: Every :40 x 12 Sets, 1 Hang Power Clean + Front Squat at a consistent, moderate load between 60-75% of 1RM; prioritize position over load climbing

Hotel Gym / Travel: Every :40 x 12 Sets, 2 Dual Dumbbell Squat Cleans at Heavy Load

Front Squat (Weightlifting Variable Reps & Sets)

The math on this one averages out to about a 6x5 Front Squat at near your 5x5 Test numbers and is a volume loading progression that will be getting us ready going into our test week here in two weeks. If you dont know your 5x5 this would be 77-80% of you 1RM

Modifications:

Level 1: Every 2:00 x 6 Sets, Front Squat at a consistent load across all sets at 7/10 RPE; use the 7-5-3 wave but keep load the same

Hotel Gym / Travel: Every 2:00 x 6 Sets, Dumbbell Front Squats or Goblet Squats; Work in the range of 5-7 Reps / Set depending on available loads.

Accessories (AMRAP - Reps)

Tabata

Ab Mat Sit ups

*Only score lowest set