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 or ~400m Run)

2 Sets:

10 Glute Bridges (:02 hold at the top)

8/8 Single Arm Dumbbell Strict Press @ Light Load

16 Bear Plank Shoulder Taps

10 Alternating Arm Swings

5 Romanian Deadlifts (Slow Lower, Lats On)

Specific Barbell Prep

2 Sets @ Light to Moderate Barbell:

5 Deadlifts (Practice Bracing and breaking the bar off the floor with quality positions)

5 Bench Press (Feet Planted, Shoulder Blades Set, Bar to the Same Spot Each Rep)

Bench Press Ramp

4 @ 40-50%

3 @ 50-60%

2 @ 60-70%

Deadlift Ramp

4 @ 40-50%

3 @ 50-60%

2 @ 60-70% (Set the Back Angle Before the Bar Moves, Push the Floor Away)

Deadlift + Bench Press (Weight)

12:00 EMOM

Minute 1: 3 Bench Press

Minute 2: 3 Deadlift
Loading Notes: Holding 70% across for both lifts. This will work as a primer for the testing week next week and give us a good 6x3 for both lifts today at 70%. The goal here with 70% is it is heavy enough to keep touches on the lifts, but light enough that form and speed stay constant.

*We are sticking with our theme for this cycle of combining our Deadlift and Bench Strength days in order to target a strength stimulus from two complementary movements that don’t interfere with each other in order to get greater frequency and touches, while letting the other days hold more weight for our conditioning work.

"The Rift" (AMRAP - Reps)

8:00 AMRAP

2-4-6-8-10… ascending by 2 each round

Russian Kettlebell Swing

Box Jump

Ring Dip

Score = Total Reps

Kettlebell: (Rx70/53, S 53/44)

Box Height: (Rx24/20, S 20/16″)
Goal: 140-170 Reps (Into the Round of 14)

Stimulus: Posterior Chain / Jumping / Upper Body Pressing

RPE: 7/10

Primary Objective: Maintain smooth, technically sound movement as the rep ladder builds.

Secondary Objective: Manage the growing sets before muscular fatigue forces significant breaks or changes in movement quality.

[The Rift: Levels] (AMRAP - Reps)

Masters 55+

8:00 AMRAP

2-4-6-8-10… ascending by 2 each round

Russian Kettlebell Swing

Box Jump

Ring Dip or Banded Ring Dip

Kettlebell: 53/35lb

Box Height: 20in

Accessories (Checkmark)

For Quality:

3 Sets:

:40 Weighted Sorenson Hold

100/100ft Suitcase Carry

:20/:20 Star Plank