Workout of the day

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

1:00 Cardio Choice

10/10 Bird-Dogs

10 Alternating Scorpion Stretch

:20/:20 Samson Stretch

8 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

10 Alternating V-Ups

20 Bear Plank Shoulder Taps

:30 Hollow Body Hold

1-2 x

5 GHD Sit-Ups (Short Range of Motion)

5 Dual Kettlebell Deadlifts

10m Farmers Carry (light, upright torso)

5 Inchworm Push-Ups

Specific Wall Walk Prep

1x

1 Partial Wall Walk (halfway up)

1 Full Wall Walk (controlled descent)

:20 Hollow Body Hold at the base

Primer (No Measure)

2 Sets at working pace:

8 GHD Sit-Ups

50m Farmers Carry

4 Shuttle Runs (25/25ft, 7.5/7.5m)

1 Wall Walk

Use this to confirm loads and GHD depth before "Middleman" begins.

"Middleman" (Time)

For Time

3 Rounds:

24 GHD Sit-Ups

200m Farmers Carry

16 Shuttle Runs

4 Wall Walks

Shuttle Run: 25/25ft

Farmers Carry: 2 x (Rx50/35, S 40/25)

Wall Walk: 10-in From Wall
Score = Time

Goals: 18:00-22:00

Time Cap: 24:00

Stimulus: Midline / Core Conditioning

RPE: 8/10

Secondary Objective: Keep the farmers carry to under three breaks per round, using load selection in the warm-up to find a weight that makes this standard achievable and repeatable across all three rounds.

Accessory Finisher (Checkmark)

For Quality

3 Sets:

:15/:15 Copenhagen Plank

:15/:15 Side Star Plank

10/10 Dumbbell Reverse Wrist Curls

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

400 m machine

Vision activity w/ guide

Movement Prep: (No Measure)

• 5–8 eyes-closed box step-ups (encourage athletes to use their hands to find the box for reference)

• 3/3 single-leg squats with medball (can be done to a box for scaling)

• 10 seated medball slams (keep feet off the ground if possible)

• 3/3 one-arm burpees

• 10 PVC bat spins + 20 line hops (over + back = 1 rep)

HGX ADAPTIVEWOD (Time)

15:00 AMRAP

10 Eyes Closed Box Step ups (vision)

5 Medball Slamballs (seated)

10 Single-Leg Medball Squats (lower)

5 One armed burpees (upper)

10 PVC bat spins + 20 Line hops (over+back =1 rep) (neuro)

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

2:00 Cardio Choice

:30/:30 Couch Stretch

2 x

8 Scapular Pull-Ups

8 Kip Swings

8 Ring Rows

10 Behind the Neck Elbow Punch Throughs

10 Barbell Good Mornings

5 Barbell Back Squats

-

2 x

5 Front Squats (empty bar, 3-sec descent)

5 Kipping Pull-Ups or Jumping Pull-Ups

Specific Barbell Prep

5 Front Squats at empty barbell

5 Front Squats at 40-50%

3 Front Squats at 55-65%

Then load to working weight for the EMOM

Front Squat (Weightlifting Variable Reps & Sets)

The goal is fast, clean reps with elbows high, heels grounded, and a full lockout at the top. Thirty quality reps is the objective, not a max effort climb.

Modifications:

Level 1: 10:00 EMOM, 3 Goblet Squats or Dumbbell Front Squats at a moderate, controlled load; focus on depth, upright torso, and a braced midline across all ten sets.

Hotel Gym / Travel: 10:00 EMOM, 3-5 Dual Dumbbell Front Squats at a challenging load, building from a comfortable starting point to the heaviest manageable weight by the final sets.

Primer (No Measure)

2 Sets at Working Loads:

5 Front Squats (smooth cycling, elbows high)

5 Pull-Ups (practice your planned break strategy)

Use this to confirm barbell load and pull-up set strategy before "Wax On, Wax Off" begins.

"Wax On, Wax Off" (Time)

For Time:

20-15-10-15-10-5

Front Squats

Pull-Ups

Time Cap: 14:00

Score = Time

Barbell: (Rx 95/65, S 75/55)

Accessories (No Measure)

For Quality:

3 Rounds:

:30/:30 Doorway Pec Stretch

8/8 Banded Shoulder External Rotations

:30 Dead Hang from Pull-Up Bar (relaxed grip, decompress)

:30/:30 Couch Stretch

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 - Uniquely Abled Fitness

Warm-up (No Measure)

5 min AMRAP

10 synchro air squats

10 wb chest passes

5 synchro burpees

100 m jog

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 - Legends (65+)

Metcon (Checkmark)

Warm-up: band stretch

Interval training: Rotate every 15 reps

Wood chops

Banded face pulls

Lat pulls (together - both arms)

Plate halos

Plate standing rotations

Plate chest press

Plate farmers carry

Rig supported air squats

Rig supported alternating lunges

Wall push-ups

Wall high knees

100M “brisk” walk

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 - HGX-FIT (Progressive Overload/Accessories)

A: Pendlay Row (Time cap: 12min
5x8 at 85% of 1RM
***B/T sets 6 Dual DB Gorilla rows***
50+/35+#)

B: Yates rows (Time cap: 12min
5 x 8 at 85% of 1RM
***B/T sets 5 Chin-ups (weighted)***)

C: Metcon (Checkmark)

3 sets

10 BB Reverse curls (weighted)

5/5/5/5 DBs Reverse/Hammer/ISO (tempo 3.1.x.1)/Bicep curls

15/15 DB Preacher curls