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 - 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

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 - 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

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

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

200m Easy Jog

10 Alternating Active Pigeon Stretch

10 Inchworms

10 Glute Bridges

10 Scapular Pull-Ups

10 Kip Swings

10 Hanging Knee Raises

10 Alternating Reverse Lunges

8 Plate Ground to Overhead

Specific Rope Climb and Toes to Bar Prep

2 Sets:

5 Foot Lock Practice on Rope (from floor)

5 Toes to Bar or Hanging Knee Raises (building to full range)

10 Plate Overhead Lunges (light, focus on lockout and midline)

2 x (Building to Working Load)

2 Rope Climbs or 2 Pull to Stands or Hand Over Hand Rope Sled Pulls

8 Toes to Bar

10 Plate Overhead Lunges at working weight

Primer (No Measure)

With a Partner, at Working Loads

2 Sets:

2 Rope Climbs (Combined)

6 Toes to Bar (Each)

10 Plate Overhead Lunges (Combined)

Rest :30 b/t sets

Use this to confirm rope climb approach, toes to bar mechanics, and lunge load before "Partner White" begins.

"Partner White" (Time)

For Time

With a Partner

5 Rounds:

3 Rope Climbs (Combined)

10 Toes to Bar (Each)

21 Plate Overhead Lunges (Combined)

400m Run (Together, Carrying Plate)

Plate: (Rx45/35, Rx25/15)

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
Score = Time

Goals: 22:00-26:00

Time Cap: 30:00

Secondary Objective: Unbroken toes to bar for each partner and unbroken lunge sets with a clean 11/10 split between partners, minimizing breaks and transitions within each movement.