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

2:00 Cardio Choice (Bike preferred)

10 Banded Pull Aparts

5 Inchworm to Push-Up

10 Plank Shoulder Tapbs

10 Scapular Pull-Ups

10/10 Quadruped Thoracic Rotations

8 Empty Barbell Strict Press

5 Kip Swings or Jumping Pull-Up Practice

Specific Prep

3 Sets, Building to Working Loads

5 Strict Press

3-5 Strict Pull-Ups (add load progressively)

Strength: Strict Press + Weighted Strict Pull-Ups (10 Rounds for weight)

10:00 EMOM

Minute 1: 8 Strict Press @ 100-105% of 3x10 test

Minute 2: 3-5 Weighted Strict Pull-Ups
Strict Press working at 100-105% of 3x10 test set load. Weighted strict pull-ups at a heavy load athletes can complete unbroken for 3-5 reps across all five sets; full dead hang at the bottom, chin over bar at the top, no kipping.

*For athletes who cannot meet the 3-5 pull-up standard, use unloaded strict pull-ups, add appropriate band tension, or sub 3-5 jumping pull-ups with a controlled :02-:03 eccentric on the descent.

Hotel Gym / Travel: Dumbbell strict press for the pressing minute and hold a dumbbell between the legs for strict pull-ups in the gym. If no pull-up bar available, sub heavy bent over dumbbell rows or Renegade Rows.

Primer (No Measure)

Work through progressions on the DB/KB Clean Hang Clean and Jerk, then move into...

2 Sets at Working Loads

9/7 Calorie Bike (easy, pacing focus)

8 AbMat Sit-Ups

4 Dual DB/KB Hang Clean and Jerk

25/25ft (7.5/7.5m) Mixed Rack and Overhead Carry

Use this to confirm dumbbell or kettlebell load, carry setup, and bike pacing before "Nightcrawler" begins.

"Nightcrawler" (Time)

For Time:

5 Sets

12/9 Cal Bike or Cal 16/13 Row or Ski

16 AbMat Sit-Ups

8 Dual DB/KB Hang Clean and Jerk

25/25ft Mixed Rack + Overhead Carry

Rest 1:00 after Set 1, :50 after Set 2, :40 after Set 3, :30 after Set 4, going into set 5.

Dumbbells: 2x (Rx50/35, S 40/25) or Kettlebells: 2x (Rx53/35, S 44/26)
Score = Time

Time Cap: 14:00

Goals: 1:15-1:45 per set, 9:00-12:00 running time

Stimulus: Grip, Midline, and Quad Stamina

RPE: 8/10

Secondary Objective: Bike completed in sub-:40 every set, using it as a hard opener that still allows for composure into the floor work.

Accessories (Checkmark)

For Quality:

3 Sets:

15 Dumbbell Zottman Curl Moderate

:30-:45 Pull-Up Bar Hang

:02 Eccentric on each Zottman Curl rep.

Choose a weight you can hold the bottom position unbroken for the full hang.

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

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

10/10 Hand to Hand Wrist Circles

20 Alternating Arm Swings

10 Back Slaps

10 Bend and Bow

:15/:15 Crossbody Lat Stretch

10 Air Squats

5 Inchworm to Push-Up

Specific Snatch Prep

3 Sets, Building to Working Loads

3 Snatch Grip Deadlifts (slow, feel the lats engage)

3 Hang Muscle Snatches

3 Overhead Squats

2 Hang Power Snatches

-

2-3 x , Building Loads

Snatch Lift Off + Pause Snatch @ Knee

Snatch

Snatch (Weightlifting Variable Reps & Sets)

All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.

Modifications:

Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.

Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.

Primer (No Measure)

Drop loads significantly from the weightlifting block before beginning.

2 Sets at Working Loads:

3 Power Snatches (quick singles, focus on cycling rhythm)

3 Burpee Box Jump Overs (full pace, land and go)

Rest as needed b/t sets

Use this to confirm barbell load and burpee box jump over pacing before "Flash" begins.

"Flash" (Time)

For Time:

12-9-7

Power Snatch

Burpee Box Jump Overs

Barbell: (Rx135/95, S 115/75)

Box: (Rx24/20, S 20/16″)
Score = Time

Goals: 5:00-7:00

Time Cap: 10:00

Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.

Accessories (Checkmark)

For Quality:

3 Sets:

8 Dual Dumbbell Box Step-Ups (20in, load choice)

15 Banded Face Pulls

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 (heavier than last week)
8/8 Bulgarian split squats - focus on 90 degrees)

B: Romanian Deadlift (RDL) (Every 2min for 5 sets
5 RDL at 80%)

C: Metcon (Checkmark)

4 sets

10 Dual DBs Gorilla rows

10/10 DBs Renegade rows with a twist

25 Russian twist w/wall ball (20/16#)

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

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

2:00 Cardio Choice

10 Arm Circles Forward and Backward

5 Inchworm to Hollow Hold

10 Scapular Push-Ups

8/8 Fire Hydrants

10 Air Squats

50 Single Unders

Specific Prep

2 Sets, Building to Working Loads

5 Push-Ups (full range, controlled descent)

5 Wall Balls (focus to catch high and then ride into a quality rebound into the next rep)

:30 Jump Rope Practice

"Hobgoblin" (6 Rounds for time ↓ shorter is better)

For Time:

Every 3:00 x 6 Sets

15/10 Push-Ups

15 Wall Balls

50 Double Unders (A: 75 singles)

Wall Ball: (Rx 20/14, S 16/12) 10/9ft
Score = Sum Total Time

Goals: Complete each set in 1:45-2:15

Stimulus: Push Interference

RPE: 8/10

Secondary Objective: Descending round times across the six sets, finishing faster than you started as rest and rhythm compound.

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)

:30 plate step ups

:30 lateral steps

:30 ground to overhead

Plate carry

Rolling plate game

Push Press (5x5
Build over sets)

AMRAP w/ partner (Checkmark)

Split work with your partner

10 push ups

20 kb swings

40 jump rope

100 m farmer's carry (heavy!) w/ 2 db

*Dallas kb hold