Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

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

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

1:30 Cardio Choice

20 Lateral Line Hops

10 Banded Pass Throughs

15 Banded Pull-Aparts

5/5 Active Scorpion Stretch

5/5 World's Greatest Stretch

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50 Single Unders

5/5 Single Arm Dumbbell Deadlifts

5/5 Single Arm Dumbbell Hang Snatch

5/5 Dumbbell Windmills

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30 Double Unders or 50 Single Unders

10 Alternating Dumbbell Snatch

5 No-Jump Burpees

Specific Barbell Prep

Add Loads, Barbell Off the Floor

2 x Snatch Lift Off + Slow Pull Power Snatch + Power Snatch

2 Power Snatch (Quick Singles)

2 Touch and Go Power Snatch

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Building Loads to 60% prior to starting

Power Snatch (Weightlifting Variable Reps & Sets)

Modifications:

Level 2: Quick Singles

Level 1: 3 Hang Power Snatch

Hotel Gym / Travel: Dumbbell Power Snatch, 3 x 3, building to a heavy set of the day.

Primer (No Measure)

18 Double Unders or 36 Single Unders

6 Alternating Dumbbell Snatch

3 Lateral Burpees over the Dumbbells

Rest :30

3 Lateral Burpees over the Dumbbells

6 Alternating Dumbbell Snatch

18 Double Unders or 36 Single Unders

Use this to confirm dumbbell load and double under strategy before "Dream Within a Dream" begins.

"Dream Within a Dream" (8 Rounds for time ↓ shorter is better)

For Time

Every 2:00 x 8 Sets

Sets 1-4

36 Double Unders (A: 54 singles)

12 Alternating DB Snatch

9 Lateral Burpees over DB

Sets 5-8

9 Lateral Burpees over DB

12 Alternating DB Snatch

36 Double Unders

Dumbbell: (Rx50/35, S 40/25)
Score = Sum Total Time

Goals: 1:15-1:30 per set (10:00 - 12:00 total time)

Stimulus: Muscular Endurance and Stamina

RPE: 8/10

Primary Objective: Complete each set in 1:15-1:30 to allow for a brief reset and controlled breath before the next set fires.

Secondary Objective: Descending split times within each series of 4 intervals, finishing stronger across both blocks.

Accessories (Checkmark)

For Quality:

3 Sets:

15 Barbell Hip Thrust , Moderate

15 GHD Reverse Hyperextension

*:02 Eccentric on each Barbell Hip Thrust Rep