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!

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

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)

Warmup: 3 Rds

12 reps of Paloff press/Face pulls/Wood chops

Then…

3 Rds, 12/12 single arm ring rows

Partner training: AMRAP

100 Burpee stand + DBs shoulder to overhead

100 Knee raises

100 Sit/stand

Rest as needed

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 80% of 1RM
***B/T sets 6 Dual DB Gorilla rows***
50+/35+#)

B: Yates rows (Time cap: 12min
5 x 8 at 80% of 1RM
***B/T sets 5 Chin-ups (weighted)***)

C: Metcon (Checkmark)

3 sets

10 BB Reverse grip bent over rows

3 sets

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

15/15 DB Preacher 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

2:00 Cardio Choice

10 Alternating Scorpion Stretch

10 Alternating Iron Cross Stretch

10 Cat Cows

5/5 Thoracic Book Openers

:20/:20 Samson Stretch

2 x

5 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

20 Bear Plank Shoulder Taps

10 Kettlebell Deadlifts

5 Russian Kettlebell Swings

Specific Prep

1x @ warm-up weights

1 Partial Wall Walk + 1 Wall Walk

8 American Kettlebell Swings

8 Dumbbell Bench Press

15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge

Primer (No Measure)

1x @ Working Weight

2 Wall Walks @ prescribed distance

8 American Kettlebell Swings

8 Dumbbell Bench Press

15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge

Use this to confirm loads and unbroken standards before "Wolverine" begins.

"Wolverine" (AMRAP - Rounds and Reps)

For Rounds + Reps

20:00 AMRAP

3 Wall Walks

18 American Kettlebell Swings

12 Dual Dumbbell Bench Press

25th Farmers Carry Walking Lunge

Score = Rounds + Reps

Wall Walk: 10-in

Kettlebell: (Rx53/35, S 44/26)

Dumbbells (Bench Press): 2 x (Rx50/35, S 40/25)

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

Optional Accessories (Checkmark)

For Quality

3 Sets:

10 Dumbbell Chest Flys

10 Reverse Nordic Curls

100ft Sandbag Carry

Choice on Loads

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)

2:00 Cardio Choice

10 Bootstrap Squats w/ Deep Squat Thoracic Rotations

10 Down Dog to Up Dog

10 Down Dog Alternating Toe Touches

:30 Jump Rope

Specific Prep

6 Romanian Deadlifts

3 Tall Muscle Cleans

:15 Behind the Neck Elbow Punch Throughs

6 Barbell Kang Squats

4 Pause Front Squats (2sec)

16 Double Unders or 24 Single Unders

-

Barbell to the Rack

5 Front Squats @ Light

4 Front Squats @ Moderate

3 Front Squats @ Just under Working Loads

-

Then Working Loads on the Bar

Front Squat (Weightlifting Variable Reps & Sets)

All percentages based on 5x5 Front Squat Test. The structure here is a volume and muscular endurance session that builds to a genuinely heavy effort by the final set. The early sets should feel controlled and deliberate, with athletes reinforcing front rack integrity and depth on every rep. Sets four and five start to demand real effort. The set of 3 should feel close to a true 3RM; athletes should arrive at it having earned it through quality work, not rushed loading. I t’s generally around 75–80% of your 1RM .

Modifications:

Level 1: Work to a challenging but technically sound load across all six sets, reducing percentage targets if needed to maintain a high elbow position and consistent depth; goblet squat or dual dumbbell front squat are appropriate substitutions if barbell front rack positioning is a limiting factor.

Hotel Gym / Travel: Dual dumbbell front squat or goblet squat, building across six sets to the heaviest load that maintains an upright torso and full depth throughout.

Primer (No Measure)

Barbells come out to the floor with a warm-up weight on the bar.

Slow Pull Power Clean + Front Squat + Hang Squat Clean

2 Squat Cleans (focus on smooth pull off the floor)

4 Deadlifts

24 Double Unders

-

Add Loads

-

2 Sets, building to working loads:

2 Squat Cleans

4 Deadlifts

24 Double Unders

Use this to confirm barbell load, squat clean mechanics, and double under strategy before "Juggernaut" begins.

"Juggernaut" (AMRAP - Rounds and Reps)

For Rounds + Reps:

8:00 AMRAP

2 Squat Cleans

4 Deadlifts

24 Double Unders (A: 36 singles)

Barbell: (Rx 185/125, S 155/105)
Goals: 8 Rounds

Stimulus: Barbell Cycling

RPE: 8.5/10

Secondary Objective: Stay consistent on pacing across all 8 minutes; the short time domain compounds quickly and a steady rhythm from round one through the finish is the goal.

Accessories (Checkmark)

For Quality:

3 Sets:

10 Barbell Hip Thrust - Moderate, :02 Eccentric on Each Rep

:40 Face Up Chinese Plank Isometric Hold

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

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