23Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
UAF Fri 24th & Sun the 26th canceled. Good luck Jordan Cabrita!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
HomeGrown AthletX - Legends (65+)
Metcon (Checkmark)
Warm-up: band stretch
Interval training: Rotate every 15 reps
Wood chops
Banded face pulls
Lat pulls (together - both arms)
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
23Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
UAF Fri 24th & Sun the 26th canceled. Good luck Jordan Cabrita!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
HomeGrown AthletX - Functional Fitness (CrossFit)
WARM-UP
General Warm-Up
2:00 Easy Run or Row
2 x
10 Leg Swings (Forward / Back)
10 Leg Swings (Side to Side)
10/10 Quadruped Fire Hydrants
10 Glute Bridges
10 Air Squats with a Pause at the Bottom
10 Bodyweight Sumo Stance Good Morning
Specific Running and Rowing Prep
:15 Wall Lean March + :15 Wall Lean Sprint
:60 Easy Row, focus on leg drive sequencing and controlled breathing
150m Building to Working Pace
"Run Row Run" (Time)
For Time
3000m Run
2000m Row
1000m Run
Time Cap: 40:00
Score = Time
Adjusted
2000m Run
1500m Row
800m Run
Goals: 30:00-35:00
Stimulus: Aerobic Endurance
RPE: 7.5/10
Primary Objective: Maintain a steady, sustainable pace across all three segments, arriving at the final 1000m run with enough left to push the finish.
Secondary Objective: Use the 2000m row to regulate breathing and heart rate without losing time, holding a productive split rather than treating it as passive recovery.
Accessories (Checkmark)
For Quality:
3 Sets:
:20/:20 Side Plank on GHD
10/10 Banded Chop
-then-
3 x :30/:30 Single Kettlebell Farmers Carry Hold
22Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
UAF Fri 24th & Sun the 26th canceled. Good luck Jordan Cabrita!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
HomeGrown AthletX - Functional Fitness (CrossFit)
WARM-UP
General Warm-Up
1:30 Cardio Choice
2 x
5/5 Dumbbell Windmill
5 Inchworm Push-Ups
10 Slow Plank Shoulder Taps (Focus on Weight Shifts)
10 Down Dog Toe Touches
:15 Hollow Hold
Specific Prep
Wall Walk + 8-10 Shoulder Taps or Weight Shifts
Kick Up + 10-15 Handstand Hold w/Scap Elevation / Compression
Then move into coach specific progressions
Gymnastics Skill Medley (Checkmark)
Spend 10-15 Minutes
Freestanding Handstand
Parallette Handstand Hold
Pirouettes
Handstand Box (Forward,Lateral,Back,Lateral)
Modifications:
Level 1: Kick up to wall and hold, wall-facing handstand hold , or box pike hold; the goal is time invested in inversion and shoulder loading, not the specific skill variation.
"Echo Press" (5 Rounds for reps)
For Reps
5 Sets:
1:30 AMRAP
12/8 Cal Bike or 18/12 Cal Row or Ski
Max DB Bench Press in Remaining Time
Rest 1:30 Between Sets
Score = Total Dumbbell Bench Press Reps
Dumbbells: (Rx50/35, S 40/25)
Goals: 10-15 Dumbbell Bench Press Reps per Set, 50-75 Total Reps
Stimulus: Anaerobic / Horizontal Pressing Stamina
RPE: 8.5/10
Primary Objective: Complete the calorie target on the Echo Bike with enough time remaining to get 10 or more quality dumbbell bench press reps, transitioning from bike to bench in under five seconds every set.
Secondary Objective: Maintain consistent pressing volume across all five sets, holding form and range of motion through the later sets as the triceps and shoulders begin to accumulate fatigue.
Accessories (Checkmark)
For Quality:
3 Sets:
20 Banded Tricep Extensions
20 Banded Bicep Curls
21Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
UAF Fri 24th & Sun the 26th canceled. Good luck Jordan Cabrita!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Metcon (Checkmark)
DELOAD: Unilateral DB
4 sets: 12 reps each movement/each side
Floor press
Barrel press
Standing flys
Diamond push-ups
***
2 Supersets
12/12 DB bicep curls
12/12 DB Tricep ext (behind the neck)
***
2 Supersets
12/12 DB hammer curls
12/12 DB kick backs
***
7:10-7:15, Any core
7:15-7:25, 10min Zone 2 (any machine)
21Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
UAF Fri 24th & Sun the 26th canceled. Good luck Jordan Cabrita!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
HomeGrown AthletX - Legends (65+)
Metcon (Checkmark)
Warm-up: PVC, Small plates (Y, T, W)
Then….:90 sec warm-up on rowers/ski erg
Interval training:
5 sets Row or Ski for 2min.
B/T each row/ski, perform the following:
Set 1: 15 Plate ground to overhead
Set 2: 100M Plate carry (overhead or side)
Set 3: 15/15 DB high pulls
Set 4: 15/15 DB hammer curls
Set 5: 100M DB high/low carry
***Goal is 2x
21Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
UAF Fri 24th & Sun the 26th canceled. Good luck Jordan Cabrita!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
HomeGrown AthletX - Functional Fitness (CrossFit)
WARM-UP
General Warm-Up
1:30 Cardio Choice
:20/:20 Active Pigeon Pose
5/5 World's Greatest Stretch
:20/:20 Tall Kneeling Overhead Tricep / Lat Stretch
10 Bootstrap Squats
10 Cossack Squats (1-2 pause on each rep)
Specific Prep
6 Tall Muscle Clean
10 Behind The Neck Elbow Punch Throughs
6 Barbell Good Mornings
6 Back Squats
6 Front Squats
-
w/Empty Barbell
3 Tall Cleans (2-4-6 Drops)
3 Position Squat Clean (High Hang, Hang, Low Hang)
-
Add Loads (Barbell off the Floor / Light Bumper Plates)
-
1-2 x
Pause Squat Clean
Slow Pull Squat Clean
Squat Clean
-
Build to Starting Load over the course of 3-4 Sets / Reps
Clean (Every :40 x 12 Sets
1 Squat Clean)
Start at 60% of 1RM Squat Clean and increase 5-20lb (2.5-10kg) each set, with the goal of finishing at 92-100% of 1RM by set 12. This is a direct pull from the 2012 CrossFit Games Squat Clean Ladder format, with a little change in moving to a :40 window rather than the 30 second window, due to the changing of weights. The :40 interval is short, so athletes need to be strategic about load jumps from the very first set. Smaller jumps early preserve more options in the back half; athletes who go too aggressive in the first six sets will run out of room, or gas, before they reach a true daily max.
Modifications:
Level 1: Every :40 x 12 Sets, 1 Hang Power Clean + Front Squat at a consistent, moderate load between 60-75% of 1RM; prioritize position over load climbing
Hotel Gym / Travel: Every :40 x 12 Sets, 2 Dual Dumbbell Squat Cleans at Heavy Load
Front Squat (Weightlifting Variable Reps & Sets)
The math on this one averages out to about a 6x5 Front Squat at near your 5x5 Test numbers and is a volume loading progression that will be getting us ready going into our test week here in two weeks. If you dont know your 5x5 this would be 77-80% of you 1RM
Modifications:
Level 1: Every 2:00 x 6 Sets, Front Squat at a consistent load across all sets at 7/10 RPE; use the 7-5-3 wave but keep load the same
Hotel Gym / Travel: Every 2:00 x 6 Sets, Dumbbell Front Squats or Goblet Squats; Work in the range of 5-7 Reps / Set depending on available loads.
Accessories (AMRAP - Reps)
Tabata
Ab Mat Sit ups
*Only score lowest set