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

2 x

5/5 Dumbbell Windmill

5 Inchworm Push-Ups

10 Slow Plank Shoulder Taps (Focus on Weight Shifts)

10 Down Dog Toe Touches

:15 Hollow Hold

Specific Prep

Wall Walk + 8-10 Shoulder Taps or Weight Shifts

Kick Up + 10-15 Handstand Hold w/Scap Elevation / Compression

Then move into coach specific progressions

Gymnastics Skill Medley (Checkmark)

Spend 10-15 Minutes

Freestanding Handstand

Parallette Handstand Hold

Pirouettes

Handstand Box (Forward,Lateral,Back,Lateral)
Modifications:

Level 1: Kick up to wall and hold, wall-facing handstand hold , or box pike hold; the goal is time invested in inversion and shoulder loading, not the specific skill variation.

"Echo Press" (5 Rounds for reps)

For Reps

5 Sets:

1:30 AMRAP

12/8 Cal Bike or 18/12 Cal Row or Ski

Max DB Bench Press in Remaining Time

Rest 1:30 Between Sets

Score = Total Dumbbell Bench Press Reps

Dumbbells: (Rx50/35, S 40/25)
Goals: 10-15 Dumbbell Bench Press Reps per Set, 50-75 Total Reps

Stimulus: Anaerobic / Horizontal Pressing Stamina

RPE: 8.5/10

Primary Objective: Complete the calorie target on the Echo Bike with enough time remaining to get 10 or more quality dumbbell bench press reps, transitioning from bike to bench in under five seconds every set.

Secondary Objective: Maintain consistent pressing volume across all five sets, holding form and range of motion through the later sets as the triceps and shoulders begin to accumulate fatigue.

Accessories   (Checkmark)

For Quality:

3 Sets:

20 Banded Tricep Extensions

20 Banded Bicep Curls