20Jul
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 Cardio Choice
10 Bootstrap Squats
10 Alternating Scorpions
:20/:20 Samson Stretch
20 Bear Plank Shoulder Taps
:20 Extended Plank Reverse Bridge
Specific Prep
2 x
10 Goblet Cossack Squats
8/8 Single Arm Dumbbell Deadlift
6/6 Single Arm Dumbbell Hang Snatch
6/6 Single Arm Dumbbell Strict Press
Barbell Primer
5 Strict Press (Empty Barbell)
5 Strict Press (Light)
4 Strict Press (Moderate)
3 Strict Press (Starting Loads)
Shoulder Press (Weightlifting Variable Reps & Sets)
--
This is a strict overhead pressing loading progression. The first set starts at the 3x10 test max, so it should feel challenging, but definitely doable. Athletes build meaningfully across all four sets, and the final set should represent a true heavy 4 for the day.
"Hat Trick" (3 Rounds for time ↓ shorter is better)
For Time
Every 5:00 x 3 Sets
3 Shuttle Runs
20 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Score = Sum Total Time (time accumulated across all 3 working sets)
Shuttle Run: 25/25ft
Wall Ball: (Rx 20/14, S 16/12), 10/9ft target
Dumbbell: (Rx70/50, S 60/40)
Goals: Approximately 2:00 per set, completing each round well inside the 5:00 window
Stimulus: Sprint Intervals / High Intensity Triplet
RPE: 9/10
Primary Objective: Sprint every shuttle run with full intent, and unbroken reps on Wall Balls and Dumbbell Snatch.
Secondary Objective: Hold the wall balls and dumbbell snatches unbroken across all three sets, using the built-in rest between sets to fully recover before the next sprint begins.
Accessories (Checkmark)
For Quality:
3vSets:
10 Ring Face Pulls
10-15 Seated Barbell Calf Raises
19Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up
2 x
1:00 Row / 1:00 Ski
10 Dead-Bugs
10/10 Single Leg Foot Elevated Glute Bridges
10 Deep Lunge Mountain Climbers
10 Alt Box Step-Ups
5 Box Jumps
Specific Warm-Up
6 GHD Sit-Ups (Increasing Range of Motion) or Alternative (Medball Weighted Sit-Ups / V-Ups / Tuck-Ups / Abmat Sit-Ups)
4 Burpees + 2 Box Jumps
100ft (30m) Farmers Carry @ Warm-Up Weight
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6 GHD Sit-Ups or Alternative
4 Burpee Box Jumps
100ft (30m) Farmers Carry @ Working Weight
"Everything Everywhere All at Once" (AMRAP - Rounds)
30:00 EMOM
Minute 1: 15/12 Calorie Row
Minute 2: 15 GHD Sit-Ups
Minute 3: 15/12 Calorie Ski Erg
Minute 4: 10 Burpee Box Jumps
Minute 5: 100ft (30m) Kettlebell Farmers Carry
Score = Rounds + Reps Completed
Box: (Rx24/20, S 20/16″)
Kettlebell Farmers Carry: 2 x (Rx70/53, S 53/44)
Goals: Complete all 30 rounds within each minute
Stimulus: Muscular Endurance
RPE: 9/10
Primary Objective: Complete every prescribed round within the minute across all 30 minutes, looking to leave 15 seconds of transition time on each
Secondary Objective: Maintain a steady pace throughout, keeping the workout steady, with breathing and heart rate under control.
Workout Strategy
Thirty minutes, five movements, six full trips through the rotation. The only way to survive this workout with a complete score is to pace the machines in the first two rounds as if you have 28 minutes left, because you do. The row and ski should feel like a strong, controlled effort, not a sprint. If you are finishing the calorie targets with 25 or more seconds left in round one, you went too hard. The goal is 15 seconds of transition time, which means finishing each movement with enough runway to get to the next station and settle before the minute flips. GHD sit-ups are your rhythm movement; find a smooth, consistent pace and breathe through them. Burpee box jumps are the highest output piece in the rotation, so be deliberate and smooth here. The farmers carry is your opportunity to walk with purpose and decompress the breathing before the row comes back around. Load selection matters here: pick a kettlebell weight you can carry 100 feet unbroken every time. If you have to set it down, you have gone too heavy.
Modifications / Adjustments
Calorie Row: Reduce to 12/9 calories / 150m Run substitution / Reduce damper and target strokes per minute
GHD Sit-Ups: Reduce reps / AbMat Sit-Ups / V-Ups / Tuck-Ups / Med-ball Weighted Sit-Ups
Calorie Ski Erg: Reduce to 12/9 calories / 150m Run or 6 Shuttle Runs / Bike substitution or equivalent calories.
Burpee Box Jumps: Reduce reps / Burpees to Target / Box Step-Up and Over / Reduce box height to 20/16in
Kettlebell Farmers Carry: Reduce loads / Single Kettlebell Suitcase Carry
Accessories (Checkmark)
For Quality:
3 Sets:
:45 Sandbag Hold
10/10 Tall Plank Arm + Leg Lift Holds
18Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up:
General Warm-Up
1 x
10 Bend and Bows
10 Alternating Arm Swings
10 Back Slaps
5 Inchworm-Ups
10 Down Dog Toe Touches
5 Down Dog Pike Push-Ups
8 Scapular Pull-Ups
8 Bar Kip Swings
6/6 Single Arm Ring Rows
Specific Warm-Up
2 x
3 Kick Up to Wall + Eccentric or Box Pike Handstand Push-Ups
6 Deadlifts, Building to Working Weights
6-8 Elevator Kipping / Butterfly Pull-Ups , Building to chin over bar
:30 Jump Rope Practice
Primer
1 x Each Partner:
2 Handstand Push-Ups
4 Deadlifts
6 Pull-Ups
12 Double Unders
Use this to confirm loads, gymnastics standards, and the relay tag process before "Partner Bradshaw" begins.
"Partner Bradshaw" (Time)
For Time
20 Rounds with a Partner (Relay Style):
3 Handstand Push-Ups
6 Deadlifts
12 Pull-Ups
24 Double Unders
Time Cap: 40:00
Score = Time
Relay Setup: One partner completes a full round on the floor while the other waits off to the side. After completing all four movements, partner 1 runs back and tags partner 2, who then moves to the floor to complete their round. A physical tag must occur before each new round begins. Partners alternate for all 20 rounds. (10/Each)
Barbell: (Rx 225/155, S 165/125)
Goals: 32:00-36:00
Stimulus: 1:1 Work-to-Rest Partner Relay
RPE: 8.5/10
Primary Objective: Complete each individual round efficiently and unbroken across all four movements, using the partner's work time as a true rest period so that every round is approached with consistent output.
Secondary Objective: Manage the deadlift load intelligently across the workout, with quick touch and go reps and onto the next movement. Remember, the set-up is the key on each set here.
Workout Strategy
This is the Hero workout Bradshaw restructured as a 1:1 relay, and the format changes everything about how you approach it. When your partner is working, you are resting. That means when it is your turn, you go. There is no reason to break handstand push-ups or turn six deadlifts into a slow grind when you have had a full round of rest in between. The goal is to treat every individual round like a short sprint that you can fully recover from before the next one. Three handstand push-ups, six deadlifts, twelve pull-ups, twenty-four double unders; if you have scaled appropriately, all four movements should be completable in one or two quick sets per round. Deadlift setup matters here, do not rush the hip hinge. On the pull-ups, find your rhythm early. Get through the double unders with a calm cadence and run back to tag your partner. The 1:30 or so your partner takes to get through their round is your full recovery window, so use it, breathe, stay loose, and get back to the floor with the same energy you started with.
Modifications / Adjustments
Handstand Push-Ups: Box Pike Handstand Push-Ups / Dumbbell Push Press 35/25lb (15/12kg) / add riser
Deadlifts: Reduce load to 185/125lb (84/57kg) or 135/95lb (61/43kg) / Romanian Deadlift / Trap Bar Deadlift
Pull-Ups: Banded Pull-Ups / Jumping Pull-Ups / Ring Rows / Reduce reps to 8
Double Unders: Single Unders x 36 / Reduce to 18 Double Unders
17Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
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 Cardio Choice
2 x
5/5 Worlds Greatest Stretch
10 Banded Glute Bridges
10 Alternating Banded Psoas March (Supine)
10 Goblet Squat (3s pause at bottom, pressing knees out)
5/5 Tall Kneeling KB Halo
Specific Front Squat Prep
1 x Empty Barbell
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
3 Front Squats (3s pause at bottom)
3 Front Squats (working tempo)
3-4 Sets (4 minutes)
3 Front Squats, Building to working weight
Then build to working load across 2-3 additional sets.
Front Squat (Every 1:30 x 10 Sets
3 Front Squats)
Working at 100% of the Week 1 5x5 Front Squat test load. This is 30 total reps at that same challenging weight in the same 15:00 time domain as the original test, but with 3 reps per set rather than 5. The reduced rep count allows just enough recovery to maintain quality positions and speed out of the hole across all 10 sets. This is not a grinding day; every set should feel deliberate and fast.
Athletes who did not complete the Week 1 test should start around 75% of their estimated one-rep max and either build from there to around 80% or stay at 75% across, depending on how the body feels.
Modifications:
Level 1: Every 1:30 x 10 Sets, 3 Front Squats at a consistent, challenging load around 70-75% of 1RM; prioritize depth and position over load.
Hotel Gym / Travel: Every 1:30 x 10 Sets, 5 Dual Dumbbell Front Squats
Primer
2 Sets:
10m Dual Kettlebell Front Rack Walking Lunges
8/6 Push-Ups
10 Air Squats
Use this to confirm kettlebell load, lunge mechanics, and movement rhythm before "Warrior" begins.
"Warrior" (Time)
For Time
6 Rounds:
10m Dual KB/DB Front Rack Walking Lunges
15/10 Push-Ups
20 Air Squats
Time Cap: 15:00
Score = Time
KB: 2 x (Rx53/35, S 44/26)
DB:2 x (Rx50/35, S 40/25)
Goals: 11:00-15:00
Stimulus: Muscular Endurance / Leg Stamina
RPE: 7.5/10
Primary Objective: Consistent pacing across all 6 rounds, maintaining the same work tempo in round six as round one.
Secondary Objective: Unbroken lunges and air squats throughout, with strategic breaks on the push-ups as needed to protect later rounds.
Workout Strategy
"Warrior" is a 6-round grind where the legs are under constant demand from the first step to the last air squat. The dual kettlebell front rack lunge is the most demanding movement in the workout, so treat it with respect from round one; walk with control, keep the chest tall and the bells locked in the rack, and touch the knee gently to the floor on each rep. The push-ups are the only upper body movement, and 90 or 60 total reps is meaningful volume when the legs are already taxed, so break them intentionally rather than going to failure. Air squats should be unbroken every round; the reps are low enough that they serve as active recovery between the lunge and push-up demand if the pace is managed well. Target round splits of roughly 1:45-2:15 per round to finish comfortably under the cap.
Modifications / Adjustments
Dual Kettlebell Front Rack Walking Lunges: Reduce load before reducing distance / Single Kettlebell Front Rack or Goblet Lunge / Bodyweight Walking Lunges
Push-Ups: Reduce reps / Elevated Push-Ups or Banded Assisted Push-Ups
Air Squats: Reduce reps / Box Squat / Assisted Squat to target depth
Accessories (Checkmark)
For Quality:
3 Sets:
10 Dumbbell Chest Flys
10 Dumbbell Hex Press
:20/:20 Side Star Plank
16Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up:
Warm-Up
General Prep
2 x
1:00 Jump Rope
10 Banded Passthroughs
15 Banded Pull-Aparts
20 Bear Plank Shoulder Taps
10 Hollow Rocks
10 Arch Rocks
Specific Prep
2 x
:15 Dead-Hang + :15 Active Hang
8 Bar Kip Swings
6 Strict Knee Raises
:15 Tuck L-Hang
6 Tall Muscle Clean + Press
Gymnastics Skill: Bar Muscle-Up (Checkmark)
10:00 EMOM
3 Bar Muscle-Ups
The goal of this EMOM is quality mechanics and consistent transitions, not survival. Athletes should have enough rest each minute to reset mentally and physically before the next set. Athletes who are muscling through the turnover rather than using their kip will accumulate fatigue quickly and carry that into "Memento." Keep the volume honest or adjust to alternatives
Modifications:
Level 2: 10:00 EMOM, 3-5 Jumping Bar Muscle-Ups or Low Bar Muscle-Up Transitions; or 6-8 Chest to Bar or Chin Over Bar Pull-Ups
Level 1: 10:00 EMOM
5-7 Banded Pull-Ups or 3-5 Jumping Pull-Ups with Eccentric
Hotel Gym / Travel: 10:00 EMOM, 5 Pull-Ups + 10 Push-Ups
Workout Prep / Primer (No Measure)
3 Hang Power Cleans
3 Push Press
3 Low Hang Power Cleans
3 Push Jerks
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Add Loads
-
2-3 x Building to Working Weights:
3 Power Clean and Push Jerks
5 Toes to Bar or Working Modification
30 Double Unders or 50 Single Unders
Use this to confirm barbell load, double under rhythm, and toes to bar mechanics before "Memento" begins.
"Memento" (AMRAP - Rounds & Reps)
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders (A:82 singles)
*Increase Power Clean and Push Jerk reps by 2 each round. Rep scheme across rounds: 5, 7, 9, 11, 13, and so on.
Score = Rounds + Reps
Barbell: (Rx 115/75, S 95/65)
Goals: 4+ Rounds
Stimulus: Upper Body Interference / Density
RPE: 8.5/10
Primary Objective: Maintain efficient barbell cycling across all rounds, establishing a smooth, connected rhythm from the floor through the jerk lockout before the rep count climbs.
Secondary Objective: Stay consistent and unbroken on the double unders and toes to bar, using these as the recovery movements between barbell sets rather than the movements that break down your rhythm.
Workout Strategy
"Memento" is a 7:00 sprint where the barbell gets tougher by volume each round, not by load. The toes to bar will be significant enough that they require some strategic breaks for some, but our top athletes should be moving towards unbroken sets and the double unders should be treated as the transition. Move through them with a consistent rhythm, and save the mental focus for the barbell. On the double unders, keep the shoulders relaxed, use small wrist rotations, and breathe. A missed rep here is cheap to recover from; a missed rep on the barbell costs rhythm and grip. The goal is 4 or more rounds, which means athletes need to be moving continuously from the first minute to the last.
Modifications / Adjustments
Toes to Bar: Reduce reps / Hanging Knee Raises / V-Ups / Alt Toes to Bar
Power Clean and Push Jerk: Reduce load before modifying rep increases / Hang Power Clean and Push Press / Dumbbell Power Clean and Push Jerk
Double Unders: 1.5:1 Single Unders / Penguin Jumps / Reduce reps to 35-40 if rhythm consistently breaks
Accessories (Checkmark)
For Quality:
3 Sets:
15 Tall Kneeling Straight Arm Banded Lat Pull Down
10 Dual Dumbbell Zottman Curl
15Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up:
General Warm-Up
200m Run
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10 Cossack Squats
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
Specific Prep
Running Mechanics (Skill Work)
10/10m A-Skips + B-Skips
10 Wall Lean March
2 x :10 Wall Lean Sprint / :10 Rest
10/10m Running Heel Pulls (Right/Left)
Primer
1x
200m Run
8 Burpees to Plate
8/6 Calorie Bike
Use this to confirm run pacing, burpee standard, and bike output before "Drive" begins.
"Drive" (6 Rounds for calories)
For Calories
6 Sets:
3:30 AMRAP
400m Run
Burpees to Plate (15-14-13-12-11-10)
Max Cals Bike Row or Ski in Remaining Time
Rest 2:00 Between Sets
Score = Sum Total Calories
Plate: 45lb Bumper Plate
Goals: Average 15/11+ Cal per Set, 90/66+ Total Cals of Bike. 21/15+ Cals Row or Ski per set 126/90+ total cal
Stimulus: Supra-Threshold Intervals / Running Capacity
RPE: 8.5/10
Primary Objective: Maintain a consistent, sub 2:00 run pace across all six sets, arriving at the burpees with enough output remaining to move efficiently and reach the cals with at least 30 seconds left.
Secondary Objective: Complete each set of burpees at a similar pace across all six rounds, allowing for a reliable 30 or more seconds on the cals to maximize calorie accumulation per set.
Workout Strategy
Six sets with a descending burpee scheme means this workout gets more manageable as it goes, but only if you protect the early rounds. Set a run pace in round one that you can repeat six times, not a pace you hope to survive. Sub 2:00 for the 400m is the target, which means arriving at the burpees with roughly 90 seconds left on the clock. Move through the burpees with rhythm and consistency, not panic. Standard is both feet off the floor at the top and a clean jump over the plate every rep. The goal is to reach the bike with 30 or more seconds remaining; if you are rolling into the bike with only 10-15 seconds left, the run or burpees cost you too much. On the bike, give everything you have. The 2:00 rest is enough to breathe, reset, and get back to your start. By sets five and six, the burpee count is down to 11 and 10, and that is your opportunity to push the run a touch harder and maximize your bike window. Finish strong.
Accessories (Checkmark)
For Quality:
3 Sets:
:15-:20 Calf Raise Iso Push with Single Leg Lift (Each Leg)
15/15 Terminal Banded Knee Extensions
10 Bird Dog from Crawling