21Jun
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
21Jun
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: Bulgarian Split Squat (Every 2min for 4 sets
10/10 Bulgarian split squats
***One or Two DBs***)
B: Push Press (Every 2min for 5 sets
1 Power clean + 3 Push press (Hold last rep for :05sec)
Set1: 65%
Set2: 70%
Set3: 75%
Set4: 80%
Set5: 80+%
***Percentage from 1RM PC***)
C: Metcon (Checkmark)
4 sets: Seated
10/10 DB Arnold press
10/10 DB Rear delt raises
10/10 DB Front delt raises
20Jun
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
1:30 Row
10 Alternating Active Pigeon Stretch
10 Iron Cross Stretch
10 Alternating Scorpion Stretch
10 Deep Lunge Mountain Climbers
-
4 Medball Front Squats
4 Medball Push Press
6 Wall Balls
4 No Jump Burpees
4 Box Jump Overs
2-4 Burpee Box Jump Overs
Primer (No Measure)
Each Partner Completing, Resting 1:1
10 Wall Balls
5 Burpee Box Jump Overs
10/8 Calories on Rower
-
Then, get set for the workout.
Use this to confirm loads and handoff strategy before "King of the World" begins.
"King of the World" (9 Rounds for reps)
For Max Reps, With a Partner
AMRAP x 6:00-4:00-2:00
Wall Balls
Burpee Box Jump Overs
Calorie Row Bike or Ski
Wall Ball: (Rx 20/14, S 16/12), 10/9 ft target
Box Height: (Rx24/20, S 20/16″)
Score = Total Reps Across All Movements
Goal: Male Team: 520-640 Reps / Female Team: 420-560 Reps
Stimulus: Leg Stamina / Partner Pacing
RPE: 8/10
Primary Objective: Equal work between partners, with no point in any interval where both athletes are resting simultaneously.
Secondary Objective: Maintain a consistent working pace or increase pacing as the time domain condenses, treating the 2:00 as a full effort sprint relative to the 6:00 opener.
Accessories (Checkmark)
For Quality
3 Sets:
10 Reverse Nordics
10 Paused Goblet Cossack Squats (2 seconds)
1:00 Forearm Plank (Weighted)
19Jun
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
2 Sets:
15 Banded Good Mornings
10m/10m Banded Lateral Walks
10m/10m Banded Monster Walks
:30 Dead-Bugs
:20 Extended Reverse Plank Bridge
Specific Prep
8 Romanian Deadlifts
6 Russian Kettlebell Swings + 6 American Kettlebell Swings
4 Inchworm to Double Push-Up
8 Scapular Pull-Ups
8 Ring Rows or 6/6 Single Arm Ring Rows
2 x (Building to Working Loads)
4 Deadlifts
8 American Kettlebell Swings
4-6 Dumbbell Bench Press
4-6 Elevator Kipping Pull-Ups (Building to Chin Over Bar Pull-Ups, or adjusting to movement modification)
Primer (No Measure)
@ Working Weights and Modifications
2 Sets
4 Deadlifts
4 American Kettlebell Swings
4 Dumbbell Bench Press
4 Pull-Ups
Rest :30 b/t sets
Use this to confirm loads and break strategies before "The Long Con" begins.
"The Long Con" (AMRAP - Rounds and Reps)
For Rounds + Reps
20:00 AMRAP
15 Deadlifts
20 American Kettlebell Swings
15 Dumbbell Bench Press
20 Pull-Ups
Barbell: (Rx 225/155, S 165/125)
Kettlebell: (Rx53/35, S 44/26)
Dumbbell Bench Press: 2 x (Rx50/35, S 40/25)
Score = Rounds + Reps
Goals: 4-5 Rounds
Stimulus: Posterior Chain + Upper Body Push / Pull
RPE: 8.5/10
Primary Objective: Keep the rounds consistent across the full 20 minutes, treating each round as a complete unit and identifying where you can push the pace and where you need to dial it back to sustain output.
Secondary Objective: Commit to a break strategy before the clock starts and hold it across every set, going out with the goal of unbroken and shifting to singles will cost far more time than planned two or three set breaks from the beginning.
Accessory Finisher (No Measure)
For Quality
3 Sets:
10/10 Single Arm Dumbbell Bent Over Row
15 Towel Kettlebell Curls
10/10 Banded Bird-Dog
19Jun
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 - Uniquely Abled Fitness
Warm-up (No Measure)
Stretches:
updog down dog
bird dog
scorpion
cat cow
glute bridge
air squats
cossack squats
leg swings
arm circles
Limbo!
Power Snatch (Power Snatch + Hang Power Snatch)
Workout (Checkmark)
3-4 sets
every 4 min:
20 jumprope or 40 split rope
10 alt db snatch
5 burpee over db (5 box u-turn)
Tabata (Checkmark)
Sit ups
Plank
18Jun
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 - Legends (65+)
Metcon (Checkmark)
Warm-up: 12 reps
3 sets Small plates (Y, T, W)
*****
Interval training
150 Bench sit / stand (with weight)
100M Farmers carry (weight)
150 DBs Burpee to overhead
100M Farmers carry (weight)
150 Knee raises
100M Farmers carry