Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

2 x

200/150m Row

20 Bear Plank Shoulder Taps

:20 Extended Plank Reverse Bridge

10 V-Ups

5 Inchworm + Double Push-Up

:15 Dead-Hang + :15 Active Hang

Specific Prep

Work into Progressions and Practice

2 x 1 Wall Walk + 10 Wall Facing Handstand Shoulder Taps

2 x Lateral Handstand Walks (5/5ft, 1.5/1.5m)

2 x 5-10ft Partner Handstand Walks (Each Partner)

3-5 Handstand Walks to Wall , Starting @ 15in off the wall and moving further and further away

Gymnastics Skill: Handstand Walk (6 Rounds for distance)

Every 1:30 x 6 Sets

25-50ft (7.5-15m) Handstand Walk
Handstand Walks

Handstand Walks to Wall

Lateral Handstand Walks

Modifications:

Level 1: Wall walks to a 2-3 second hold at the top, building to 3-5 reps per set, or box piked handstand shoulder taps.

Hotel Gym / Travel: Wall walks to a controlled hold, targeting 3-5 reps per set with a 2-3 second pause at the top of each rep; focus on midline tension and shoulder alignment as the primary skill outcome. Or Handstand Shoulder Taps

Primer (No Measure)

1 x

8 Bar Kip Swings

4 Strict Knee Raises

6 Elevator Toes-to-Bar Kip Swings, Building to Working Height (or work alternative with kipping knees to chest / alternating toes-to-bar)

-

1 x

200/150m Row

8 Push-Ups or Elevated Push-Ups

4 Toes-to-Bar or Working Modification

Use this to confirm row pace, push-up standard, and toes-to-bar modification before "Pump, Pump, Pump It Up" begins.

"Pump, Pump, Pump It Up" (5 Rounds for time ↓ shorter is better)

For Time:

Every 3:00 x 5 Sets

15/12 Cals Row or Ski or 11/8 Cals Bike

20/15 Push-Ups

10 Toes-to-Bar
Score = Sum Total Time

Goals: Sub 2:30 per set

Stimulus: Grip / Upper Interference

RPE: 8/10

Primary Objective: Complete the row in under 1:10 each set, setting up enough time to move through the push-ups and toes-to-bar without rushing.

Secondary Objective: Maintain big sets, close to unbroken, on both the push-ups and toes-to-bar across all five rounds, protecting the grip and the mechanics even as fatigue accumulates.

Accessories (No Measure)

For Quality:

3 Rounds

8/8 Kneeling Banded Glute Kickbacks

8 Prone Prisoner Shoulder Rotations

:30 Standing Forward Fold