21Jan
Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - Functional Fitness
Warm-Up
General Warm-Up: (4-6 minutes)
2 Sets: For Quality
10 Bend and Bows
:15/:15 second Standing Overhead Tricep Stretch
10 Alternating Box Step-Ups
8 Scapular Pull-Ups
8 Bulgarian Ring Rows
Specific Warm-Up
Specific Warm-Up (4-6 minutes)
2 Sets:
3 Hang Muscle Snatch
3 Hang Muscle Clean and Press
3 Hang Power Snatch
3 Hang Power Clean and Push Jerk
4-6 Bar Kip Swings
6 Box Jumps
Specific Skill Work: (6-8 minutes)
Chest to Bar Progression
Final Prep and Transition (2-4 minutes)
Build up to working weights on Ground to Overhead
Hit 2 sets
2 G2OH (Either Snatch or Clean and Jerk)
3 Chest to Bar or Pull-Up Mod
3 Box Jumps
"I Stand Alone" (AMRAP - Rounds and Reps)
For Reps:
15:00 AMRAP
6 Ground to Overhead
9 Chest to Bar
9 Box Jumps (Step Down)
Box: (Rx24/20, S 20/16″)
Barbell: (Rx 115/75, S 95/65)
*Note that ground to overhead means you may clean and jerk or power snatch as you see fit today.
Score: Rounds & Reps
--
Goal : 7-11 Rounds
Stimulus: High Intensity Triplet / Transitions and Interference
RPE : 9/10
Primary Objective: Build Intensity Throughout
Secondary Objective : Learn how to use the Box Jumps As 'Recovery'
Mobility
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
21Jan
Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training:
500M walk (weighted)
20 Box step ups (weighted)
30 Air squats
500M walk (weighted)
25 Box step ups (weighted)
35 Air squats
500M walk (weighted)
30 Box step ups (weighted)
40 Air squats
21Jan
Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - HGX-FIT
A: Incline Bench Press (Weight)
5 x 5 at 75%
***
Immediately into
4 sets
8 DBs Floor/bench press (60+/50+)
8 DBs Close grip press
8 DBs Standing flys
B: Metcon (No Measure)
3 Sets
8 DB Pullover
8 Plate tricep ext. (behind the neck)
8 DBs Skull crushers
***
Supersets: 3 sets
8 BB weighted reverse curls
8 BB weighted shoulder to ovhd
8 BB weighted bicep curls
8 BB weighted drag curls
***Rest :90sec
20Jan
Announcements
HGX Intermural Open Feb 28-March 14
CrossFit Kids MLK Bring a Friend day Jan 20th at 3:30-4:15pm breanne@hgxfit.com to reserve a spot
HomeGrown AthletX - Mom's Strength Conditioning
Warmup (No Measure)
1min Machine
Leg Swings
Bootstrap Squats
Glute Bridges
Banded Pass Throughs
Band Pull Aparts
Banded Good Mornings
A: 3 Sets (Weight)
A1. 8-10 Staggered Stance RDL w/Hip IR
A2. 10 Dead Bugs
B: 3 Sets (2 Rounds for weight)
B1. 8 Single Arm DB Press (ea side)
B2. 8 Bent Over Rows
C: Metcon: 10min (No Measure)
10 KB Lateral Hip Shifts
100' Single Arm Farmers Carry (ea side)
30-45sec Side Plank
Cooldown (No Measure)
Adductor Rockbacks
Single Leg Forward Fold
Child's Pose
20Jan
Announcements
HGX Intermural Open Feb 28-March 14
CrossFit Kids MLK Bring a Friend day Jan 20th at 3:30-4:15pm breanne@hgxfit.com to reserve a spot
HomeGrown AthletX - Functional Fitness
General Warm-Up
Mobility Prep (2 minutes):
5/5 World’s Greatest Stretch
10 Alternating Scorpions
:20/:20 second Samson Stretch Hold
—
General Warm-Up (5–7 minutes):
2 Rounds:
10 PVC Pipe Passovers
:15/:15 second PVC Pipe Prayer Stretch
10 Air Squats
6 Hanging Strict Knee Raises
8/6 Calorie Row or Echo Bike
Barbell Specific Prep
Specific Warm-Up: (5-7 minutes):
Barbell:
2 Sets: From the Rack
2 Snatch Grip Push Press + 2 Snatch Grip Push Jerk + 2 Snatch Grip Split Jerk
5 Overhead Squats (empty barbell)
Then Build Towards 75% of 1RM Overhead Squat
Overhead Squat (Every 2:00 x 4 Sets
3 Reps @ 75%+
% of Overhead Squat
)
"Voodoo Magic" (4 Rounds for time)
For Time:
Every 4:00 x 4 Sets
12 Toe to Bar
10/8 Cal Row, Ski or 8/6 Cal Bike
12 Overhead Squats
10/8 Cal Row, Ski or 8/6 Cal Bike
Barbell: (Rx 95/65, S 75/55)
--
Goal: 3:00-3:30/set
Score = Sum Total Interval Time
Stimulus: Midline Stamina and Endurance
RPE : 8/10
Primary Objective: Aggressive Machine Paces
Secondary Objective: Unbroken Overhead Squats, Toe to Bar in 2 sets or less.
This workout combines gymnastics, cals and weightlifting in a challenging interval format. Athletes will complete each set for time, resting for the remainder of the 4-minute window before starting the next round. The goal is to maintain consistent pacing across all four sets while minimizing transitions and fatigue buildup.
Strategy:
Work to keep the Toes to Bar in 2 sets or less before moving to an aggressive pace on the Row, Ski or Bike before circling back around to an unbroken set of 12 Overhead Squats and then finishing off with another aggressive hit cals.
Avoid over-pacing the first round, while at the same time remaining consistent and even increasing pace on the final round.
19Jan
Announcements
Next HGX Apparel order Feb
HGX Intermural Open Feb 28-March 14
CrossFit Kids MLK Bring a Friend day Jan 20th at 3:30-4:15pm breanne@hgxfit.com to reserve a spot
HomeGrown AthletX - HGX-FIT
A: Shoulder Press (Every :90sec
5x5 at 80%)
B: Bench Press (Every 2min
8 reps at 70%
8 reps at 70%
6 reps at 75%
6 reps at 75%
4 reps at 80%
4 reps at 80%
2 reps at 85%
2 reps at 85%)
C: Metcon (No Measure)
5 sets
8 BB close grip bench press (65% of today's heavy 2)
8/8 Medball offset push-ups
8 Medball push-ups (feet on medball)