Workout of the day

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Functional Fitness

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General Warm-Up: (4-5 minutes)

2 Sets: For Quality

1:00 Cardio Choice

10 Alternating Cossack Squats

10 Air Squats

5 Squat Jumps

5 Inchworm Push-Ups

5 Pike Push-Ups

:30 second Jump Rope

Specific Warm-Up: (5-7 minutes)

@ Warm-Up Load

5 Dumbbell Thrusters

5 Bar Kip Swings

5 Strict Knee Raises

15 Double Unders or 30 Single Unders

5 Dumbbell Thrusters

3-5 Kipping Knees to Chest / Elbows/ Building to Toe to Bar

5 Toe to Bar or Scale for the Day (Kipping Knee Raise / Alt Toe to Bar)

15 Double Unders or 30 Single Unders

Barbell Specific Primer: (3-4 minutes)

2 Sets: Building Loads

3 Front Squats

2 Push Jerks w/1sec Pause in the Dip on the First Jerk

1 Split Jerk w/3 sec Pause in the Catch

2 Front Squats

1 Split Jerk

Then.. build to starting weight on the complex (2-3 minutes)

Front Squat + Jerk Complex (5 Rounds for weight)

Every 3:00 minutes x 5 Sets

2 Front Squats

1 Jerk

1 Front Squat

1 Jerk

*Any style jerk, your choice.

Starting @ 70% of 1RM Clean and Jerk
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Build to a true heavy complex for the day. Focus on maintaining an upright torso and keeping a vertical drive into the Jerk. Focus on catching a dip on the re-rack and then stand before completing your next front squat to the final jerk.

Record Each Working Weight

"Old Fashioned" (AMRAP - Rounds and Reps)

#TEAMPRVNTUESDAY

For Reps:

13:00 AMRAP

10 Dumbbell Thrusters

10 Toes to Bar

30 Double Unders (A: 60 singles)

Dumbbells: 2x(Rx50/35, S 40/25)
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Goal : 5-8 Rounds

Score: Rounds & Reps

Secondary Objective : Double Under Efficiency and using those as a recovery today.

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Legends

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Metcon (No Measure)

Interval training:

Every 4min

:90sec of row or ski

12/12 DB shoulder press

12/12 DB bent over rows

12/12 Red band lat pulls

15 Red band face pulls

**Rest :90sec b/t rounds

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up: 

Mobility Prep + Body Heat (4-6 minutes)

1:00 Row

1:00 Echo

:30/:30 seconds Worlds Greatest Stretch

:30/:30 second Active Pigeon Stretch

30 second Machine (Row or Bike)

10 Kettlebell Deadlifts (Warm-Up Loads)

10 Alternating Box Step-Ups

30 second Machine (Row or Bike)

10 Cossack Squats

10 Alternating Dead-Bugs

10 Alternating Bird Dogs

Specific Warm-Up

Go Over Specific Technique for the Kettlebell Swings and Single Kettlebell Front Rack Step-Ups (4-6 minutes)

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30 second Machine (Row or Bike)

10 Russian Kettlebell Swings (Working Loads)

10 Single Kettlebell Suitcase Steps

30 second Machine (Row or Bike)

10 American Kettlebell Swings

5/5 Front Rack Step-Ups

Rest 2:00 minutes, then get into the workout

"White Russian" (4 Rounds for reps)

20:00 EMOM

minute 1: Calories

minute 2: American Kettlebell Swings

minute 3: Calories

minute 4: Single KB/DB Front Rack Step-Ups

minute 5: Rest

KB/DB (Rx53/35, S 44/26)/(Rx50/35, S 40/25)

Box Height (Rx24/20, S 20/16″)
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Goals:

Row/Ski : Male (14-20 Cals) / Female (10-16 Cals)

AKBS: 15-25 Reps

Bike : Male (12-18 Cals) / Female (10-14 Cals)

FR Step-Up: 15-20 Reps

RPE: 8/10

Primary Objective: Build aerobic capacity and muscular endurance under a manageable yet challenging workload, focusing on smooth transitions and efficient breathing.

Secondary Objective: Reinforce core stability and single-leg strength during the front rack step-ups. Practice maintaining proper posture and KB positioning as fatigue sets in.

Optional Accessories (Checkmark)

4 Sets: For Quality

:20/:20 Single Arm Ring Plank

:30/:30 Tall Kneeling Paloff Press

:40 second Sandbag Bear Hug Hold

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - HGX-FIT

A: Shoulder Press (15min to build to a heavy 2 x 2)

B: Metcon (No Measure)

3 sets

8 DBs Seated Arnold press

8 DBs Rear delt raises

C: Metcon (No Measure)

Supersets:

3 sets

8 BB Bicep curls (weighted)

8 DBs Hammer curls

**Last set “Max” effort of both movements

3 sets

8 BB Drag curls (weighted)

8/8 DB Seated preacher curl

3 sets

8 Plate tricep ext

8 DBs Skull crushers

3 sets

8 DBs Kick backs

8 Diamond push-ups

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up

General Warm-Up (4-6 minutes)

2 Sets: For Quality

:20 second Down Dog Hold

:15/:15 Samson Stretch

10 Alternating Down Dog Toe Touches

20 Bear Plank Shoulder Taps

2 Wall Walks + 10 second Nose to Wall Hold

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Specific Warm-Up (10-15 minutes)

Kipping Handstand Push-Ups

Kick Up to the Wall and Hold

Add an Eccentric to the Mat

Tucked Headstand + Kip to Plank

Tucked Headstand + Kipping Feet to Wall

Kick Up + Eccentric to Mat + Kip to Extension

Strict Handstand Push-Up

Pike Handstand Push-Ups

Box Kneeling Piked Handstand Push-Ups

Box Feet Piked Handstand Push-Ups

"Primeape" (3 Rounds for time)

3 Sets: For Time

12 Handstand Push-Ups

10 Dual Dumbbell Step-Ups

12 Renegade Rows

60 Double Unders

12 Renegade Rows

10 Dual Dumbbell Step-Ups

12 Handstand Push-Ups

Rest 3:00 minutes b/t sets

Box Height: (Rx24/20, S 20/16″)

Dumbbells: (Rx50/35, S 40/25)
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Today is a classic CrossFit Workout with the flow out and back through a full body series of full movements. The goal is consistency across and steady paces.

Time Domain : 4:00 - 5:00 / Set

Time Cap: 25:00 minutes

Stimulus: Muscular endurance, core stability, and coordination. Moderate to high intensity with a balance of skill-based movements and strength exercises.

RPE: 8-8.5

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

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Pizza Game

Front Squat (5x5 working w/ a partner)

15 EMOM (No Measure)

Take a break every 5 minutes

Station 1: Shuttle Run

Station 2: Plate Ground to Overhead

Station 3: Sit-ups

Station 4: Ski erg

Station 5: Ball Slams