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

2:00 Cardio Choice

-

2 x

10 Scapular Pull-Ups

8 Bar Kip Swings

6/6 Single Arm Ring Rows

10 Pause Cossack Squats (2 sec on Each Rep)

5 Inchworm to Hollow (1-2 sec Pause at Extension)

Specific Prep

3 High Hang Muscle Clean

3 Front Squat

3 High Hang Squat Clean

3 Split Jerk w/ Pause in Dip and Pause in Catch

-

3 Hang Muscle Clean

2 Hang Squat Clean

1 Split Jerk w/ Pause in Dip and Pause in Catch

1 Low Hang Squat Clean

1 Split Jerk w/ Pause in Dip and Pause in Catch

-

Clean Lift Off + Slow Pull Power Clean

Hang Squat Clean + Split Jerk w/ Pause in the Catch

Squat Clean + Split Jerk

Weightlifting: Clean and Jerk (5 Rounds for weight)

Every 2:30 x 5 Sets:

Power Clean + Hang Squat Clean + Split Jerk

Rest :10-:20

Squat Clean + Split Jerk

Starting at 60-70% of 1RM Clean and Jerk and building to a heavy for the day, ending around 85%. The focus is power through the hips with a fast drive under the barbell into a quality receiving position in the squat with elbows high. Drive up and out of the hole with a tight core. On the jerk, focus on a vertical drive of the torso through the bar before punching through, locking out the arms, and bending the back knee in the catch.
Modifications:

Level 1: Reduce load to a weight that allows clean mechanics across all sets; hang power clean + push press is acceptable if the squat clean is not yet consistent.

Hotel Gym / Travel: Dumbbell power clean + push press complex, building in load across 5 sets.

Primer (No Measure)

Move through progressions of the bar muscle-up prior to the EMOM:

Jumping Bar Muscle Up

Low [Banded Bar Muscle-Up ]( Low Banded Bar Muscle Up )

Banded Bar Muscle Ups

Modifications:

Kipping Chest to Bar Pull-Up

Kipping Chin Over Bar Pull-Ups

Strict Pull-Ups

Strict Banded Pull-Ups

Jumping Pull-Up with 3-5 second Negative

Use this to confirm bar muscle-up scaling and station assignments before "The Wolf" begins.

"The Wolf" (5 Rounds for reps)

10:00 EMOM

Minute 1: 10 Thrusters

Minute 2: Max Bar Muscle-Ups (A: Max Kipping C2B Pull-Ups / Kipping Pull-Ups)

Barbell: (Rx 115/75, S 95/65)
Score = Total BMU Reps

Goal: 5+ Bar Muscle-Ups per set, unbroken thrusters across all 5 rounds

Primary Objective: Keep a consistent number on bar muscle-ups across all sets. Athletes who fade by the third or fourth set chose a scale that was too ambitious; consistency is the target, not a big first round.

Secondary Objective: Maintain unbroken thrusters across all sets. The thruster load should feel manageable within the minute so athletes arrive at the bar muscle-up with enough capacity to work.

PRVN Reset (No Measure)

For Completion:

3 Sets

6/6 Bird Dog Row

:30 Med-ball Leg Extension Hold

10 x 90/90 Hip Switch

8/8 Kneeling Single Leg Extensions

For the seated leg extension hold, focus on both contracting the quads stiffly and pinching the medball between your feet.

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)

Group Game

Deadlift (6 reps
5 reps
4 reps
3 reps
3 reps
Build to heavy 3 for the day)

AMRAP w/ partner (Checkmark)

You go, I go

3 deadlift or kb deadlift

5 jumping pull-ups or pull-ups to low bar

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

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2 Sets:

:45 Row

5 Inchworm Push-Ups

10 Down Dog Toe Touches

:45 Ski

5/5 Kettlebell Windmill

5/5 Single Arm Overhead Reverse Lunge

Primer (Checkmark)

Turkish Get-Up Specifics

Practice unweighted or with a light dumbbell. Move deliberately through each position and pause at each position both on the way up and the way down. Practice with each arm.

Then

1 Partial Wall Walk + 1 Full Wall Walk

1/1 Turkish Get-Up at working loads

Use this to confirm kettlebell load and wall walk standard before "Box-To-Box" begins.

"Box to Box" (AMRAP - Rounds)

40:00 EMOM

Minute 1: 15/12 Calorie Row

Minute 2: 3 Wall Walks

Minute 3: 15/12 Calorie Ski

Minute 4: 1/1 Turkish Get-Up

Kettlebell: (Rx53/35, S 44/26)

Wall Walk: 10in from Wall
Score = Completed Rounds (40 total)

Goals: Complete each station sub :45

Stimulus: Stamina, Stability, Aerobic Endurance

RPE: 7/10

Primary Objective: Maintain consistent, repeatable output across all 10 rounds, completing each station sub :45 with 10-15 seconds of transition and recovery before the next minute begins.

Secondary Objective: Use the Turkish Get-Up minute as active recovery, moving through each position with intention to bring the heart rate down before returning to machine work.

Accessories (Checkmark)

For Quality

3 Sets:

12-20 Wall Facing Handstand Thigh Taps or Shoulder Taps

15 Banded Face Pulls

:45 Weighted Forearm Plank

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 - HGX-FIT (Progressive Overload/Accessories)

A: Bulgarian Split Squat (Every 2min for 4 sets
8/8 DB Bulgarian split squat (One DB))

B: Shoulder Press (Every :90sec for 5 sets
Strict shoulder press
5 reps at 80% of 1RM (Rep 5 hold for :05sec)
*****
3 sets
12/12 SA DB rear delt raises
12/12 SA DB front delt raises
12/12 SA DB ceiling crunches)

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

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Group 400m Run

-

10 Kettlebell Deadlifts

10 Scapular Push-Ups + 10 Plank Shoulder Taps

10 Scapular Push-Ups + 10 Bar Kip Swings

10 Alternating Step-Ups

-

8 Russian Kettlebell Swings + 6 American Kettlebell Swings @ Warm-Up Loads

8/6 Push-Ups or Kneeling Push-Ups

6 Elevator Kipping Pull-Ups (Building to Chin Over Bar)

6 Box Jumps (Step-Down) @ Working Height

150m Run @ Workout Pace

Primer (Checkmark)

2 Rounds at working pace:

10 American Kettlebell Swings

8 Push-Ups

6 Pull-Ups

4 Box Jumps (Step-Down)

150m Run

Use this to confirm partner splits, run rotation timing, and working loads before "Total Football" begins.

"Total Football" (Time ↓ Shorter is Better)

For Time, With a Partner

5 Rounds:

35 American Kettlebell Swings

30 Push-Ups

25 Pull-Ups

20 Box Jumps

1000m Run

Kettlebell: (Rx53/35, S 44/26)

Box Height: (Rx30/24, S 24/20″)
Run Structure: All work is partitioned as desired. On the run, each partner runs 500m total as 2 x 250m segments, alternating with their partner. Partner 1 may begin their first 250m once 10 Box Jumps are completed on the way down of each round. Once Partner 1 returns, Partner 2 begins their 250m. Partner 1 may work into their share of the kettlebell swings after their second 250m run for the next round while Partner 2 finishes their second 250m. Continue this rotation until all 5 rounds are complete.

Primary Objective: Complete each working round under 8:00, maintaining continuous movement through smart partner splits and clean handoffs throughout all five rounds.

Secondary Objective: Split work evenly across both partners even though the work can be partitioned as desired, ensuring one partner is always moving and rest is earned, not given.

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

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

1:30 Cardio Choice

-

8:00 EMOM

min 1: 7/7 KB Windmill

min 2: 7 Hang Muscle Snatch + 7 Overhead Squats

min 3: :10 Hollow Rock + :10 Hollow Hold

min 4: 5 Seated Box Jump to High Box

Specific Prep

w/ light loads on bar

Snatch Lift Off + Snatch Pull + High Hang Squat Snatch

Snatch Lift Off + Snatch Pull + Hang Squat Snatch

Snatch Lift Off + Snatch Pull + Low Hang Squat Snatch

Snatch Pull + Squat Snatch

Weightlifting: Snatch Complex (6 Rounds for weight)

Every 2:30 x 6 Sets:

Snatch Pull + Low Hang Squat Snatch

Rest 15 seconds

Snatch Pull + Squat Snatch

Starting at 60% of 1RM Power Snatch, building to around 80% across all six sets. Do not exceed 85% of 1RM Power Snatch.
Modifications:

Level 1: 2 x Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat

Hotel Gym / Travel: Every 2:30 x 6 Sets: 6/6 Dumbbell Snatch (Ideally work into the Squat Snatch)

Primer (Checkmark)

10 Bar Kip Swings

5 Hanging Strict Knee Raises

-

6-8 Elevator Kipping Toes to Bar

- Low to Mid Toes to Target > Mid to High Toes to Target > Toes to Bar

- Alternating Toes to Bar or Kipping Knees to Chest

Then Complete

5-3-1

Toes to Bar

Overhead Squat

Use this to confirm loading, cycle speed, form, and transitions before "The Knockout" begins.

"The Knockout" (Time ↓ Shorter is Better)

For Time

21-15-9

Overhead Squats

Toes to Bar

Barbell: (Rx135/95, S 115/75)
Score = Time

Time Cap: 12:00

Goals: 4:00-7:00

Stimulus: Midline / Overhead Stability / Leg Stamina

RPE: 9/10

Primary Objective: Push the sprint pace from the opening rep and hold the biggest sets possible on the Overhead Squat across all three rounds.

Secondary Objective: Maintain a consistent Toes to Bar rhythm throughout, protecting grip and breathing so the transition back to the barbell stays fast.

Accessories (Checkmark)

For Quality:

4 Sets:

8 Snatch Grip Romanian Deadlifts

12 Weighted Dual Dumbbell Box Step-Ups

8 Dumbbell Cuban Rotations