Workout of the day

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 - Functional Fitness

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Warm-Up

Rowing Golf Version 2:

Partner 1: Rows to 100m in as Few Strokes as Possible

Partner 2: Tries to Row to 100m in as Few Strokes as Possible

Whom Every Rows the Least Strokes Wins Hole #1

Repeat this for 5 Times

Recording Who Wins Based on Total Stroke Count

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2 Sets

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

8 Scapular Push-Ups

6 Inchworm Push-Ups

:30 seconds Double Under Practice

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Then get into specifics and get the workout rolling

“A Hero Can Be Anyone”  (3 Rounds for time)

3 Sets: For Time

1000m Row, Combined

Directly into..

8 Alternating Rounds of

5 Pull-Ups

10 Push-Ups

20 Double Unders (A:40 singles)

- Rest 3:00 minutes between sets

Score = Total Running Time including rest
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Goal: 8:00-10:00 / Set

Total Running Time: 33:00-36:00

Time Cap: 40:00

Primary Objective: Complete each set for best overall time by splitting the row evenly and tackling the alternating rounds of the triplet at a fast and steady clip.

Secondary Objective: Maintain consistent transitions and aim to finish each set at a similar pace, demonstrating controlled breathing and efficiency throughout.

Stimulus: A mix of cardiovascular endurance (Row) and muscular stamina (Pull-Ups, Push-Ups, Double Unders).

RPE: ~7/10

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Single Leg Forward Fold

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 - Mom's Strength Conditioning

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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 Seated DB Press

B2. 8 Bent Over 3-Point Rows

Pregnancy Mobilities (No Measure)

Puppy Pose - 10 breaths

Offset Cat Cow - 10/side

Internal Rotation Sit Backs - 10 w/breath

Adductor Rock Backs - 10/side

Lying Down Figure 4 - 10 breaths/side

Forward Fold - 10 breaths

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 - Functional Fitness

View Public Whiteboard

Warm-Up: 

:20/:20 Active Scorpion Stretch

:30 Alternating Active Pigeon Stretch

:20/:20 Samson Stretch

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2 Sets: For Quality

5 Snatch Romanian Deadlifts

4 Hang Snatch High Pull

3 Muscle Snatch

2 Overhead Squats

1 Snatch Balance

3 Box Jumps, Building in Height

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Then Add Loads, Coach Cued through 2-3 sets

2 Snatch Pulls

Rest 10 sec

1 Snatch

Snatch (Squat Snatch
Every 90 seconds x 8 Sets
2 Snatch Pulls, Touch & Go
Rest 10 seconds
1 Squat Snatch)

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You will perform 2 Snatch Pulls with the focus on maintaining an upright torso with tension throughout the pull, then set the bar down, reset and hit a quality single on the Snatch.

Record Each Working Weight

“Climbing To Freedom" (AMRAP - Rounds and Reps)

10:00 AMRAP

12 Wall Balls

8 Deadlifts

4 Box Jumps

Wall Ball: (Rx 20/14, S 16/12)

Barbell: (Rx 225/155, S 165/125)

Box Height (Rx30/24, S 24/20″)
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Goal: 6+ Rounds

Primary Objective : Move smoothly between each station with minimal transition time. Push for unbroken Wall Balls and Deadlifts, then attack the Box Jumps confidently.

Secondary Objective: Consistent Pace Round to Round

Stimulus: High-intensity Triplet /Posterior Chain Dominant

RPE: ~8/10

Expect to feel breathless but still able to hold form. Pace yourself to avoid early burnout, but push near your threshold for the entire 10-minute duration.

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 - Uniquely Abled Fitness

Warm-up (No Measure)

WB partner stuff

Relay:

3 wb

3 cals on the ski

3 ring rows

Power Snatch (2 snatch high pulls
1 power snatch or hang power snatch)

5x1

Build

Skills (Ring dips and pull-ups)

Work for 10 minutes on ring dip progressions and pull-up progressions.

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 - Legends

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Metcon (No Measure)

Partner training:

250M weighted walk (together)

Partner 1: 25 Box step ups + 20 Air squats

Partner 2: 15 KB swings + 15 KB high pulls

Then switch movements

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 - Functional Fitness

View Public Whiteboard

Warm-Up

2 Sets: For Quality

1:00 Cardio Choice

8 Barbell Bradford Press with Lockout

10 Alternating Box Step-Ups

10 Hollow Rocks

10 V-Ups

10 second Hollow Hold

“Feel The Fire”  (AMRAP - Rounds)

40:00 EMOM

minute 1: 14/12 Row or Ski or 10/8 Cal Bike

minute 2: 10 Strict Press + 10 second Barbell Overhead Hold

minute 3: 12 Single Dumbbell Step-Overs

minute 4: 20 GHD Sit-Ups (A: abmat sit ups)

minute 5: Rest

Barbell Load: (Rx 75/55, S 65/45)

Dumbbell Load: (Rx50/35, S 40/25)

Box Height: (Rx24/20, S 20/16″)
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Primary Objective: Complete each movement within its minute while maintaining consistent quality and intensity. Strive to preserve proper technique on both barbell and dumbbell movements, and use the rest minute to recover effectively for the next round.

Secondary Objective: Achieve 10-15 seconds of rest during each working station

Stimulus : Muscular Endurance and Aerobic Capacity

RPE : ~6/10

Effort should feel controlled throughout. Your breathing will get up there a bit during the work minutes, but the brief rest minute helps avoid burnout and allows you to reset for the next station.

Optional Accessories (AMRAP - Reps)

3 Sets: For Quality

:15/:15 Copenhagen Plank

:15/:15 Side Star Plank

:30 second Medball Squeeze Glute Bridge Hold