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 Bike Ideally)

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10 Alternating Scorpions

5/5 World's Greatest Stretch

:20/:20 Active Pigeon Stretch

15 Banded Good Mornings

10 Glute Bridges

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2 Sets (Priming the Hinge and the Legs for Heavy Pulls):

8/8 Single Leg Romanian Deadlifts @ Empty Barbell

10 Alternating Box Step-Ups

5 Box Jumps w/ step-down

Specific Barbell Prep

3 Deadlift Lift Offs @ Light Load (Focusing on Hips and Shoulders Rising Together to the knee

3 Deadlifts @ same load

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5 Deadlifts @ 40-50%

4 Deadlifts @ 55-65%

3 Deadlifts @ 70-75%

2 Deadlifts @ 80% (First working set load)

Deadlift (Weightlifting Variable Reps & Sets)

Loading Notes

• Low volume by design, we are peaking top end strength in prep for a 3RM in two weeks.

• Set 2 can nudge above 80% if set 1 moved clean, but do not chase a max today.

• Reps are dead stop singles within the set, reset the brace and the back on every pull.

"Tangled" (Time)

For Time

9-7-5

Deadlifts

Box Jumps

Directly Into...

15-12-9

Deadlifts

Box Jump Overs

Time Cap: 15:00

Score = Time

Deadlift 1: (Rx 315/205, S 245/175)

Box 1: (Rx30/24, S 24/20″)

Deadlift 2: (Rx 225/155, S 165/125)

Box 2: (Rx24/20, S 20/16″)

Goals: 7:00-11:00

Stimulus: Posterior Chain / Deadlift Conditioning

RPE: 8.5/10

Primary Objective: Move the opening couplet with controlled aggression, then raise cycle speed once the load and box height drop.

Secondary Objective: Hold consistent deadlift mechanics and confident box movement as posterior chain fatigue builds.

[Tangled:Levels] (Time)

Masters 55+:

9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs

Deadlift 1: 225/155lb

Box 1: 24/20in

Deadlift 2: 155/105lb

Box 2: 20in

Accessories (Checkmark)

For Quality:

3 Sets:

:15/:15 Copenhagen Plank

:30 Hamstring Plank or Supine Chinese Plank