Workout of the day

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 - Uniquely Abled Fitness

Warm-up (No Measure)

5 min AMRAP

10 synchro air squats

10 wb chest passes

5 synchro burpees

100 m jog

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

2:00 Cardio Choice

:30/:30 Couch Stretch

2 x

8 Scapular Pull-Ups

8 Kip Swings

8 Ring Rows

10 Behind the Neck Elbow Punch Throughs

10 Barbell Good Mornings

5 Barbell Back Squats

-

2 x

5 Front Squats (empty bar, 3-sec descent)

5 Kipping Pull-Ups or Jumping Pull-Ups

Specific Barbell Prep

5 Front Squats at empty barbell

5 Front Squats at 40-50%

3 Front Squats at 55-65%

Then load to working weight for the EMOM

Front Squat (Weightlifting Variable Reps & Sets)

The goal is fast, clean reps with elbows high, heels grounded, and a full lockout at the top. Thirty quality reps is the objective, not a max effort climb.

Modifications:

Level 1: 10:00 EMOM, 3 Goblet Squats or Dumbbell Front Squats at a moderate, controlled load; focus on depth, upright torso, and a braced midline across all ten sets.

Hotel Gym / Travel: 10:00 EMOM, 3-5 Dual Dumbbell Front Squats at a challenging load, building from a comfortable starting point to the heaviest manageable weight by the final sets.

Primer (No Measure)

2 Sets at Working Loads:

5 Front Squats (smooth cycling, elbows high)

5 Pull-Ups (practice your planned break strategy)

Use this to confirm barbell load and pull-up set strategy before "Wax On, Wax Off" begins.

"Wax On, Wax Off" (Time)

For Time:

20-15-10-15-10-5

Front Squats

Pull-Ups

Time Cap: 14:00

Score = Time

Barbell: (Rx 95/65, S 75/55)

Accessories (No Measure)

For Quality:

3 Rounds:

:30/:30 Doorway Pec Stretch

8/8 Banded Shoulder External Rotations

:30 Dead Hang from Pull-Up Bar (relaxed grip, decompress)

:30/:30 Couch Stretch

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 - 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

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 - HGX-FIT (Progressive Overload/Accessories)

A: Pendlay Row (Time cap: 12min
5x8 at 85% of 1RM
***B/T sets 6 Dual DB Gorilla rows***
50+/35+#)

B: Yates rows (Time cap: 12min
5 x 8 at 85% of 1RM
***B/T sets 5 Chin-ups (weighted)***)

C: Metcon (Checkmark)

3 sets

10 BB Reverse curls (weighted)

5/5/5/5 DBs Reverse/Hammer/ISO (tempo 3.1.x.1)/Bicep curls

15/15 DB Preacher curls

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

2:00 Cardio Choice

-

2 x

10 Bodyweight Sumo Stance Good Mornings

8/8 Dual Dumbbell Staggered Stance Romanian Deadlift

6 Dual Dumbbell Upright Row

6 Dual Dumbbell Hang Muscle Clean

Specific Barbell Prep

6 Tall Muscle Clean

10 Behind the Back Elbow Punch Throughs

4 Tall Power Clean (2-4in Drop)

-

2 x Empty Barbell

Hang Power Clean + Low Hang Power Clean + Mid-Shin Power Clean (Floor)

- Add Loads -

2-3 Sets, Building to Starting Weight

Slow Pull Power Clean + Power Clean

Power Clean (Weightlifting Variable Reps & Sets)

Athletes should be adding load deliberately, not chasing a number at the expense of position. The catch must be locked in and athletic at every percentage. If the pull starts breaking down, hold the load or take a smaller jump rather than grinding through poor mechanics.

Modifications:

Level 1: 10:00 EMOM, 3 Hang Power Cleans at 6-8 RPE. Moderate, consistent loading across all ten minutes with a focus on mechanics and a strong catch position.

Hotel Gym / Travel: 10:00 EMOM, 5 Dual Dumbbell Hang Power Cleans, building to a challenging but controlled load that maintains vertical pull and a solid receiving position.

Sumo Deadlift (Weightlifting Variable Reps & Sets)

The high box jump is programmed as a superset to drive neural activation and recruitment.

Modifications:

Level 1: 5 Sumo Deadlifts across at 7/10 RPE, then 5 Box Jumps or Squat Jumps. Trap Bar Deadlifts or Traditional Deadlifts can be substituted anytime the sumo stance position is creating a mechanical issue.

Hotel Gym / Travel: 5 Dumbbell Romanian Deadlifts at a heavy but controlled load, paired with 3 broad jumps or standing vertical jumps for the explosive component.

PRVN Reset (No Measure)

For Completion:

12:00 AMRAP

6/6 Slow Low Plank Knee to Elbow

:30/:30 Couch Stretch

6/6 Kneeling Wall Rotations

:30 Down Dog Pose (Reach Head to Toes)

Optional Accessories (Checkmark)

For Quality:

4 Sets:

8-10 Glute Ham Raises

:30 Weighted Sorenson Hold

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

2 x

200/150m Row

20 Bear Plank Shoulder Taps

:20 Extended Plank Reverse Bridge

10 V-Ups

5 Inchworm + Double Push-Up

:15 Dead-Hang + :15 Active Hang

Specific Prep

Work into Progressions and Practice

2 x 1 Wall Walk + 10 Wall Facing Handstand Shoulder Taps

2 x Lateral Handstand Walks (5/5ft, 1.5/1.5m)

2 x 5-10ft Partner Handstand Walks (Each Partner)

3-5 Handstand Walks to Wall , Starting @ 15in off the wall and moving further and further away

Gymnastics Skill: Handstand Walk (6 Rounds for distance)

Every 1:30 x 6 Sets

25-50ft (7.5-15m) Handstand Walk
Handstand Walks

Handstand Walks to Wall

Lateral Handstand Walks

Modifications:

Level 1: Wall walks to a 2-3 second hold at the top, building to 3-5 reps per set, or box piked handstand shoulder taps.

Hotel Gym / Travel: Wall walks to a controlled hold, targeting 3-5 reps per set with a 2-3 second pause at the top of each rep; focus on midline tension and shoulder alignment as the primary skill outcome. Or Handstand Shoulder Taps

Primer (No Measure)

1 x

8 Bar Kip Swings

4 Strict Knee Raises

6 Elevator Toes-to-Bar Kip Swings, Building to Working Height (or work alternative with kipping knees to chest / alternating toes-to-bar)

-

1 x

200/150m Row

8 Push-Ups or Elevated Push-Ups

4 Toes-to-Bar or Working Modification

Use this to confirm row pace, push-up standard, and toes-to-bar modification before "Pump, Pump, Pump It Up" begins.

"Pump, Pump, Pump It Up" (5 Rounds for time ↓ shorter is better)

For Time:

Every 3:00 x 5 Sets

15/12 Cals Row or Ski or 11/8 Cals Bike

20/15 Push-Ups

10 Toes-to-Bar
Score = Sum Total Time

Goals: Sub 2:30 per set

Stimulus: Grip / Upper Interference

RPE: 8/10

Primary Objective: Complete the row in under 1:10 each set, setting up enough time to move through the push-ups and toes-to-bar without rushing.

Secondary Objective: Maintain big sets, close to unbroken, on both the push-ups and toes-to-bar across all five rounds, protecting the grip and the mechanics even as fatigue accumulates.

Accessories (No Measure)

For Quality:

3 Rounds

8/8 Kneeling Banded Glute Kickbacks

8 Prone Prisoner Shoulder Rotations

:30 Standing Forward Fold