Workout of the day

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

10/10 Hand to Hand Wrist Circles

10 Alternating Arm Swings

10 Back Slaps

10 Bend and Bows

:30/:30 Samson Stretch

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2 x

:30 Jump Rope

5/5 Single Arm Dumbbell Deadlift

5/5 Single Arm Upright Row

5/5 Single Arm Arnold Press

5 Up-Downs

Specific Prep

10 Behind the Neck Elbow Punch Throughs

5 Behind the Neck Strict Press

5 Push Press (1 sec Pause Overhead in Finish)

3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)

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Add Loads

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2 Push Press (1 sec Pause Overhead in Finish)

3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)

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Add Loads

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3 Sets, Building to Starting Weight

1-2 Push Press

1-2 Push Jerk

Push Press (Weightlifting Variable Reps & Sets)

Athletes complete two push press reps first, each with a fully locked-out finish, then move directly into three push jerks. On the push jerk, the catch must be received with stable locked out elbows and feet, and athletes should recover the footwork fully before the next rep.

Modifications:

Level 1: Every 2:00 x 5 Sets, 5 Push Press (no jerk), working at moderate loads and focusing on the dip, drive, and overhead lockout position across all five sets.

Primer (No Measure)

2 Sets at Working Loads:

36 Double Unders or 60 Single Unders

6 Alternating Dumbbell Snatches (focus on cycling rhythm and relaxed grip at lockout)

4 Lateral Burpees over Dumbbell (steady athletic pace)

Rest as needed between sets.

Use this to confirm dumbbell load and round pacing strategy before "Loosely Defined" begins.

"Loosely Defined" (Time)

For Time:

8 Rounds

36 Double Unders (A: 54 singles)

12 Alternating Dumbbell Snatch

8 Lateral Burpees over Dumbbell

Dumbbell: 1 x (Rx50/35, S 40/25)
Score = Time

Goals: 9:00-12:00

Time Cap: 14:00

Stimulus: Grip and Upper Body Interference

RPE: 8/10

Secondary Objective: Manage transitions and keep each round under 1:30, protecting the rhythm between movements rather than standing between stations.

Optional Accessories (Checkmark)

For Quality:

3 Sets:

12/12 Side Lying Dumbbell External Rotations

8 Weighted Maltese Raises (2-3 sec Controlled Eccentric)

:30 Ring Plank (External Rotation of the Shoulder / Straight Elbows)

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)

Cone head, shoulders, knees, toes

Bench Press (Heavy singles (95% of 1rm)
Rest in between sets!!!!
Beginner: 5 quality reps at a moderate weight)

Partner AMRAP 15 (Checkmark)

Split all work between partners:

12 pull ups, j. pull up, or ring row

6 sandbag/heavy ball cleans

12 db/kb push press

100 ft. single db/kb oh carry (heavy)

*Dallas :20 hold/side

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

1:00 Cardio Choice

10 Cat Cows

10 Alternating Scorpion Stretch

8 Thoracic Extensions over Bench

10 Glute Bridges

10 Banded Pull-Aparts

10 Tempo Kettlebell Deadlifts (slow and controlled)

8 Push-Up to Down Dog

:20/:20 Half Kneeling Hip Flexor Stretch

2 x

5 Pause Deadlifts (empty bar or light load)

5 Push-Ups with Pause at Bottom

5/5 Half Kneeling Rotational Reach (bodyweight, feel the pattern)

:20 Hollow Body Hold

Specific Movement Prep

1x @ warm-up weights

3 Deadlifts (pause at knee)

5 Bench Press (light, focus on scap position)

4/4 Half Kneeling Kettlebell Rotational Chop and Lift

:20 Weighted Plank or Bodyweight Plank

Primer (No Measure)

2 Sets, building to working weights

3 Deadlifts

5 Bench Press

4/4 Half Kneeling Kettlebell Rotational Chop and Lift

:20 Weighted Plank

Use this to confirm loads and positions before "Colossus" begins.

Colossus (2 Rounds for weight)

EMOM for Load

32:00 EMOM

Min 1: 5 Deadlifts

Min 2: 8-10 Bench Press

Min 3: 8/8 Half Kneeling Kettlebell Rotational Chop and Lift

Min 4: :40 Weighted Plank

Deadlift: 65-70% of 1RM

Bench Press: 55-60% of 1RM

Kettlebell: 35/18lb

Weighted Plank: (Rx45/35, Rx25/15)
Score = Load used for DL and Bench Press

Secondary Objective: Develop accessory midline strength and rotational power through the kettlebell chop and lift and weighted plank, supporting the primary barbell movements and long-term structural resilience.

Accessories (Checkmark)

For Quality

4 Sets:

5 Ring Dips @ 31x3 Tempo

12 Weighted GHD Hip Extension

Load: Choice

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: Bulgarian Split Squat (Every 2min, 4 sets (lighter than last week)
10/10 Dual DB/KB Bulgarian split squats - focus on 90 degrees)

B: Shoulder shrugs (5x8 at 80-85% if 1RM
***
B/T sets: 10/10 DB SA Seated rear delt raises)

C: Metcon (Checkmark)

Superset: Arms

3 sets: 10 DBs Hammer curls + 10 DB Tricep ext (behind the neck)

3 sets: 10 DBs Bicep curls + 10/10 DB Kick backs

3 sets: 10 BB Drag curls + 10 BB Skull crushers

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)

GYM CLOSED (AMRAP - Rounds and Reps)

"Tom" (Parntered)

For Rounds + Reps:

25:00 AMRAP (With a Partner, Split as Needed)

7 Muscle-Ups

11 Thrusters

14 Toes-to-Bar

Barbell: (Rx155/105, S 125/85)
U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.

Secondary Objective: Keep toes-to-bar split in clean sets of 7-7 between partners and protect the transitions, arriving at each movement ready to go rather than recovering at the bar or the rings.

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!

GYM CLOSED JULY 4th

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

2 min easy row or ski

2 min: 20 sec work/10 sec off

Light slam balls

Easy step ups/Dallas seated pull to low bar

Power Snatch (9 sets on the 1.5 min
Sets 1-3:
3 power snatch (75%)
Rest :30, add weight
Sets 4-6:
3 power snatch (80%)
Rest :30, add weight
Sets 7-9:
3 power snatch (85%)

)

Welcome Jordan!! (Checkmark)

3 min:

400 m run or shuttle runs

3 min:

500/400 row

3 min:

500/400 ski

3 min:

12 cal bike