14Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up
General Warm-Up
2:00 Cardio Choice
-
2 x
10m/10m Lateral Band Walk
10m/10m Monster Walk (Forward / Back)
10/10 Side Lying Banded Clam Shells
10 Banded Glute Bridges
10 Alt Banded Psoas March (Supine)
10 Sumo Stance Good Mornings
Specific Prep
3-4 x
3 Inchworm to Hollow (3 Sec Pause at Extended Prone Hollow)
5 Sumo Deadlifts @ Starting light, building to working weights
8 Russian Kettlebell Swings @ Warm-Up Loads
5 Box Jumps @ Warm-Up Loads
Strength: Sumo Deadlift + Strict Press (6 Rounds for weight)
Every 2:00 x 6 Sets, Alternating Stations
Station 1: Sumo Deadlift
4 Reps @ 95% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
3 Reps @ 100% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
2 Reps @ 105% of 5x5 Sumo Deadlift Test
Station 2: Strict Press
8 Reps, Building to a Max
Starting at 100% of 3x10 Strict Press Test
-The sumo deadlift cluster sets are heavy and build by design. Athletes should approach the 2s with a full reset between reps, treating each pull as a deliberate, heavy effort. Not touch-and-go; every rep starts from a dead stop with full tension established at the floor.
-On the strict press, the starting load reflects the 3x10 test max, so each set should feel challenging from the first minute. Build meaningfully across the six working sets and let athletes hit a true daily max by the final set.
Modifications:
Level 1: Every 2:00 x 6 Sets alternating; Station 1: 6 Sumo Deadlifts at 7/10 RPE; Station 2: 8 Strict Press @ 7/10 RPE
Hotel Gym / Travel: Every 2:00 x 6 Sets alternating; Station 1: 8 Single Leg Romanian Dumbbell Deadlift per side at a challenging dumbbell load; Station 2: 8 Dumbbell Strict Press, building to a heavy 8 for the day.
Primer (No Measure)
2 Sets:
1 Partial Wall Walk + 1 Full Wall Walk
10 Russian Kettlebell Swings @ Working Weight
5 Box Jumps @ Working Weight
Use this to confirm kettlebell load, box height, and movement quality before "Source Code" begins.
"Source Code" (AMRAP - Rounds)
12:00 EMOM
Minute 1: 4 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Score = Rounds Completed (4 complete rounds possible)
Wall Walk: 10-in From Wall
Kettlebell: (Rx70/53, S 53/44)
Box: (Rx30/24, S 24/20″)
Goals: Complete each movement in the minute with quality, approximately :35-:45 of work per minute
Stimulus: Strength EMOM
RPE: 6/10
Primary Objective: Move with intention and quality on every rep, treating each minute as its own isolated effort rather than chasing pace or rushing transitions.
Secondary Objective: Maintain strong hip extension on the Russian swing and a clean, controlled landing on every box jump across all four rounds.
Workout Strategy
"Source Code" is a strength-biased EMOM with low volume per station, and the goal is to execute each minute with composure and precision rather than race the clock. The wall walks set the tone each round; move deliberately, stay tight on the way up the wall and controlled on the way down, and use the remaining time in the minute to breathe and reset before the kettlebell. On the Russian swings, the load is intentionally heavy for this format, so drive hard through the hips on every rep, keep the bell at chest height, and let the glutes and hamstrings do the work. On the box jumps, take a full breath before each jump, extend the hips completely at the top.
Modifications / Adjustments
Wall Walks: Reduce to 3 reps / Inchworm to Push-Up / Pike Push-Up / Partial Wall Walk (set distance marker 10-12in from wall and reduce range)
Russian Kettlebell Swings: Reduce load before reducing reps
Box Jumps: Reduce box height / Step-Ups / Broad Jumps
Accessories (Checkmark)
For Quality:
4 Sets:
8-10 Glute Ham Raises
:15/:15 Single Leg Glute Bridge Hold
6/6 Single Arm Dumbbell Push Press
13Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up
2:00 Cardio Choice
-
10 PVC Pass-throughs
10/10 PVC Around the Worlds
:15/:15 PVC
Standing PVC Pipe Prayer Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
10 Arms Only Row
10 Body and Arms Only Row
10 Legs and Body Only Row
10 Full Body Row
-
2 x Empty Barbell
3 Hang High Pull
3 Hang Muscle Snatch
3 Overhead Squat
3 Snatch Balance
-
2-3 x With Light Loads
Snatch Lift Off
Slow Pull Power Snatch
Overhead Squat
Squat Snatch
-
Then build to 75% (Starting Loads)
Snatch (Every 2:00 x 5 Sets
1 Power Snatch + 2 Squat Snatches
)
-Build from 75% of 1RM Snatch to a heavy single complex for the day. Reps are not touch-and-go; athletes reset fully between each rep of the complex.
-Focus on the leg drive on each and every rep, as well as a quality turnover and strong receiving position.
Modifications:
Level 1: Every 2:00 x 5 Sets, 3 Hang Power Snatch + 3 Overhead Squats at a moderate, consistent load between 60-70%
Hotel Gym / Travel: Every 2:00 x 5 Sets, 8-10 Alt Dumbbell Snatch
Primer
Adjust to working loads on the barbell, then build to working intensity with the following.
:40 Row @ 8/10 RPE
8 Overhead Squats
:30 Row @ 8.5/10 RPE
6 Overhead Squats
:20 Row @ 9/10 RPE
Use this to confirm barbell load and row pacing before "Collateral" begins.
"Collateral" (3 Rounds for reps)
12:00 EMOM
Minute 1: Max Calorie Row Bike or Ski
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Score = Total Reps (Calories + Overhead Squat Reps)
Barbell: 95/65lb (43/30kg)
Goals: Row: 20/16+ Cals Row or Ski, 14/12+ Cals Bike per Minute, OHS: 20+ Reps per Minute
Stimulus: Glycolytic / VO2 Max
RPE: 9.5/10
Primary Objective: Go near-maximal on every work minute across all three rounds of each station, trusting the built-in rest to allow full recovery before the next effort.
Secondary Objective: Consistency across sets.
Workout Strategy
"Collateral" is a short, high-intensity interval couplet designed to be uncomfortable on every single work minute. The row minute should be a near-maximal sprint from the moment the clock ticks over; drive hard through the legs, connect the body swing, and finish clean through the handle. On the overhead squat minutes, the barbell is light enough to cycle quickly, but the the legs and lungs will feel it. Lock in, keep the chest up, and breathe at the top of each rep. Athletes who let the torso collapse forward or the elbows soften under fatigue will lose reps and risk position. In round three of each station, push harder than round two, not easier. That is where the score is made.
Modifications / Adjustments
Overhead Squat: Reduce load before modifying the movement / Front Squat / Goblet Squat / Overhead Lunges
Row: Bike (any format) / Ski Erg / Max Shuttle Runs
Accessories (Checkmark)
For Quality:
3 Sets:
40 Russian Twists (20/20)
Use a moderate load
12Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Pizza game!
Clean and Jerk (Take 12 min to build up to challenging 3 reps!
*Newer athletes do hang clean and press.)
Jordan's Super Sunday Partner Wod (Checkmark)
Split work:
AMRAP
10 clean and jerks (or hang db clean and press)
8 zombie rope climbs
10 clean and jerks
6 zombie rope climbs
100 m farmer's carry (2 kb/db)
8 sandbag over box
100 m farmer's carry
6 sandbag over box
12Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (No Measure)
1:00 Cardio Choice
10/10 Bird-Dogs
10 Alternating Scorpion Stretch
:20/:20 Samson Stretch
8 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
10 Alternating V-Ups
20 Bear Plank Shoulder Taps
:30 Hollow Body Hold
1-2 x
5 GHD Sit-Ups (Short Range of Motion)
5 Dual Kettlebell Deadlifts
10m Farmers Carry (light, upright torso)
5 Inchworm Push-Ups
Specific Wall Walk Prep
1x
1 Partial Wall Walk (halfway up)
1 Full Wall Walk (controlled descent)
:20 Hollow Body Hold at the base
Primer (No Measure)
2 Sets at working pace:
8 GHD Sit-Ups
50m Farmers Carry
4 Shuttle Runs (25/25ft, 7.5/7.5m)
1 Wall Walk
Use this to confirm loads and GHD depth before "Middleman" begins.
"Middleman" (Time)
For Time
3 Rounds:
24 GHD Sit-Ups
200m Farmers Carry
16 Shuttle Runs
4 Wall Walks
Shuttle Run: 25/25ft
Farmers Carry: 2 x (Rx50/35, S 40/25)
Wall Walk: 10-in From Wall
Score = Time
Goals: 18:00-22:00
Time Cap: 24:00
Stimulus: Midline / Core Conditioning
RPE: 8/10
Primary Objective: Maintain consistent pacing per round, with each round taking roughly the same amount of time from start to finish rather than fading significantly in rounds two and three.
Secondary Objective: Keep the farmers carry to under three breaks per round, using load selection in the warm-up to find a weight that makes this standard achievable and repeatable across all three rounds.
Accessory Finisher (Checkmark)
For Quality
3 Sets:
:15/:15 Copenhagen Plank
:15/:15 Side Star Plank
10/10 Dumbbell Reverse Wrist Curls
12Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Bulgarian Split Squat (Every 2min, 4 sets
8/8 DB/KB Single leg Bulgarian split squats - focus on 90 degrees)
B: Push Press (Every 2:30min for 5 sets
2 Hang power clean + 3 Push press (Hold last rep for :05sec)
Set1: 60%
Set2: 65%
Set3: 70%
Set4: 75%
Set5: 75+%)
C: Metcon (Checkmark)
3 sets
10 Lu raises
10 DBs front delt raises
10 DBs rear delt raises
11Jul
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
400 m machine
Vision activity w/ guide
Movement Prep: (No Measure)
• 5–8 eyes-closed box step-ups (encourage athletes to use their hands to find the box for reference)
• 3/3 single-leg squats with medball (can be done to a box for scaling)
• 10 seated medball slams (keep feet off the ground if possible)
• 3/3 one-arm burpees
• 10 PVC bat spins + 20 line hops (over + back = 1 rep)
HGX ADAPTIVEWOD (Time)
15:00 AMRAP
10 Eyes Closed Box Step ups (vision)
5 Medball Slamballs (seated)
10 Single-Leg Medball Squats (lower)
5 One armed burpees (upper)
10 PVC bat spins + 20 Line hops (over+back =1 rep) (neuro)