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

1:00 Bike or 200m Run

:15 Dead-Hang + :15 Active Hang

:10 Hollow Hold + :10 Arch Hold

8/8 Suitcase Deadlift (Single KB)

:15/:15 Suitcase March

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1:00 Bike or 200m Run

10 Bar Kip Swings + 10 Ring Rows

10 Alternating V-Ups

8/8 Suitcase Deadlift (Single KB)

:15/:15 Suitcase March

Primer (No Measure)

1-2 Sets:

9/7 Calorie

6 Elevator Kipping or Butterfly Pull-Ups building to Chin Over Bar

(Modification: Jumping Pull-Ups, Banded Pull-Ups, Ring Rows)

6-8 GHD Sit-Ups, building range of motion

100ft (30m) Farmers Carry at working loads

Use this to confirm loads and pull-up modification before "Scorpion" begins.

"Scorpion" (12 Rounds for time ↓ shorter is better)

Every 2:00 x 12 Sets, Alternating Stations (4 Sets Each)

Station 1: 14/10 Cal Bike + 18 Pull-Ups

Station 2: 18 GHD Sit-Ups* + 200m Run

Station 3: 200ft (60m) Farmers Carry

Farmers Carry: 2 x DB (Rx70/50, S 60/40) or 2 x KB (Rx70/53, S 53/44)

Substitutions:

Rower or Ski Cals 20/14

GHD Sit-Ups: 18 Medball Weighted Sit-Ups, V-Ups or 22 Abmat Sit-Ups
Score = Sum Total Time

Goals: 1:25-1:40 per set (Farmers Carry station will allow longer rest)

Stimulus: Midline and Grip Conditioning

RPE: 8/10

Primary Objective: Complete all 12 working sets within the 2:00 window, banking :20-:30 of reset time between each call.

Secondary Objective: Look to increase pace in the final sets for each station, picking up the bike calories and run splits in the back half of the workout as fatigue is managed.

Accessories (Checkmark)

For Quality

3 Sets:

10-12 Glute Bridge Dumbbell Pull-Overs

10/10 Half Kneeling Paloff Press with Rotation