Workout of the day

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

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

1:00 Bike or 200m Run

:15 Dead-Hang + :15 Active Hang

:10 Hollow Hold + :10 Arch Hold

8/8 Suitcase Deadlift (Single KB)

:15/:15 Suitcase March

-

1:00 Bike or 200m Run

10 Bar Kip Swings + 10 Ring Rows

10 Alternating V-Ups

8/8 Suitcase Deadlift (Single KB)

:15/:15 Suitcase March

Primer (No Measure)

1-2 Sets:

9/7 Calorie

6 Elevator Kipping or Butterfly Pull-Ups building to Chin Over Bar

(Modification: Jumping Pull-Ups, Banded Pull-Ups, Ring Rows)

6-8 GHD Sit-Ups, building range of motion

100ft (30m) Farmers Carry at working loads

Use this to confirm loads and pull-up modification before "Scorpion" begins.

"Scorpion" (12 Rounds for time ↓ shorter is better)

Every 2:00 x 12 Sets, Alternating Stations (4 Sets Each)

Station 1: 14/10 Cal Bike + 18 Pull-Ups

Station 2: 18 GHD Sit-Ups* + 200m Run

Station 3: 200ft (60m) Farmers Carry

Farmers Carry: 2 x DB (Rx70/50, S 60/40) or 2 x KB (Rx70/53, S 53/44)

Substitutions:

Rower or Ski Cals 20/14

GHD Sit-Ups: 18 Medball Weighted Sit-Ups, V-Ups or 22 Abmat Sit-Ups
Score = Sum Total Time

Goals: 1:25-1:40 per set (Farmers Carry station will allow longer rest)

Stimulus: Midline and Grip Conditioning

RPE: 8/10

Primary Objective: Complete all 12 working sets within the 2:00 window, banking :20-:30 of reset time between each call.

Secondary Objective: Look to increase pace in the final sets for each station, picking up the bike calories and run splits in the back half of the workout as fatigue is managed.

Accessories (Checkmark)

For Quality

3 Sets:

10-12 Glute Bridge Dumbbell Pull-Overs

10/10 Half Kneeling Paloff Press with Rotation

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

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)

10 Alternating Box Step-Ups

8/8 Single Dumbbell Staggered Stance Deadlift

6/6 Single Arm Upright Row

6/6 Single Arm Strict Press

8 Down Dog to Up Dog

10 Down Dog Toe Touches

-

8/8 Single Arm Dumbbell Deadlift

10 Alt Dumbbell Hang Snatch

8 Box Jumps (Step-Down)

4-6 Box Piked Handstand Push-Ups

Specific Prep

8 Empty Barbell Sumo Deadlift

6 Sumo Deadlift @ light loads

4 Sumo Deadlifts @ moderate loads

2-3 Sumo Deadlifts @ 5-10% under starting loads

-

Then add weight to the bar

Sumo Deadlift (Weightlifting Variable Reps & Sets)

Starting at 90% of the 5x5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five. If you dont have a 5x5 test it would be 85%ish of 1RM.

Modifications:

Level 1: Reduce starting load to 80% of the 5x5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.

Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.

"Hammerhead" #TEAMPRVNTUESDAY (AMRAP - Rounds and Reps)

For Rounds + Reps:

13:00 AMRAP

16 Alt DB Snatch

12 Box Jump Overs

4-6-8-10-12-14-16... Strict Handstand Push-Ups

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

Box: (Rx30/24, S 24/20″)
Score = Rounds + Reps

Goals: 5-7 Rounds

Stimulus: Upper Body Density

RPE: 8.5/10

Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.

Accessories (Checkmark)

For Quality:

3 Sets:

15 GHD Hip Extensions

:30 Sorenson Hold

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

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: Incline Bench Press (Weight)

Every :90sec

Tempo (1.2.1.1)

5x5 at 75-80%

*****

4 sets

8 DB Floor press (70/45)

8 DB Close grip floor press

8 DB Pullovers

B: Metcon (Checkmark)

3 sets

8/8 Offset medball push-ups

8 Medball push-ups (feet on medball)

12 Diamond push-ups

12 Banded behind the head tricep press (:01 sec hold at the extension on every rep)

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

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:

PVC

2 sets small plates (Y, T, W) - 12 reps ea letter

Interval training:

Banded face pulls

Right arm lat pulls

Left arm lat pulls

Plate ground to overhead

Plate rotational

Plate chess press

Plate “Driving Miss Daisy”

Rig supported air squats

Rig supported alternating lunges

Wall high knees

100M Plate Ovhd walk

100M “brisk” walk

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

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 Prep

2:00 Cardio Choice

2 x

5 Bootstrap Squats + Deep Squat Thoracic Rotations

5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)

5 Up Downs (no push-up / no jump burpees)

10 Alternating Scorpions

10/10 Dynamic Clam Shell

Specific Prep

From the Rack

:15 Behind the Neck Elbow Punch Throughs

10 Good Mornings

5 Front Squats (Empty Barbell)

-

5 Front Squats, light

3 Front Squats, moderate

3 Front Squats, moderate / heavy

Then put working weights on the bar

Front Squat (Weightlifting Variable Reps & Sets)

Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:

Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.

Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.

"Rhino" (Time)

For Time:

27-21-15-9-9

Dual DB Front Rack Step Lunges

Lateral Burpees Over DB

Goal: 10:00 - 14:00

Time cap: 15:00

(Rx50/35, S 40/25)

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

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)

Row/burpee or air squat game

Bench Press (6x3
Build over sets)

Father's Day AMRAP (Checkmark)

40 db push press

20 cals machine

200 ft sandbag/heavy ball carry

6 tire flips