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 - HGX-FIT (Progressive Overload/Accessories)

A: Incline Bench Press (Weight)

Every 2min

Tempo (1.3.1.1)

5x3 at 80-85% (higher % than last week)

*****

3 sets

8 DBs Barrel press (70/45)

8 DBs Close grip floor press

8 DB Pullovers

12 Diamond push-ups

B: Metcon (Checkmark)

3 sets

10 DB or Plate tricep ext

10 DBs Skull crushers

10/10 DB Wrist curls (from bench)

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 (No Measure)

Warm-up

PVC

Red band (locate above your head)

***

12min AMRAP

12 DB swings

12/12 Single arm ring rows

12/12 Single arm hammer curls

100M DB farmers carry

***

12min AMRAP

12/12 DB hang power cleans

12/12 DB shoulder to overhead

100M DB farmers carry (overhead)

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

400m Run

10 Cossack Squats

5/5 World's Greatest Stretch

10/10 Single Leg Glute Bridge

:20 Hamstring Plank

Specific Barbell Prep

10 Back Squats @ Empty Barbell

5 Back Squats @ 40-50%

5 Back Squats @ 50-60%

Then load bar to working weights

Back Squat (Weightlifting Variable Reps & Sets)

This is part of a targeted week of increased squat volume; the priority is positional quality and consistent depth across every rep, not max effort grinding. Athletes should arrive at each set with a braced midline and a clear plan for the set. The first two sets at higher rep counts are where technique tends to drift; hold the standard on every rep.

Modifications:

Level 1: As prescribed, use 6-7 RPE as the loading guideline

Hotel Gym / Travel: Every 3:00 x 4 Sets, 10 Dual Dumbbell Front Squats

Primer (No Measure)

2 Sets at Working Loads:

10 Wall Balls

25ft (7.5m) Farmers Walking Lunges

Use this to confirm dumbbell load and wall ball target before "Weak in the Knees" begins.

"Weak in the Knees" (Time)

For Time:

400m Run

50 Wall Balls

50ft Farmers Walking Lunge

400m Run

40 Wall Balls

50ft Farmers Walking Lunge

400m Run

30 Wall Balls

50ft Farmers Walking Lunge

Wall Ball: (Rx 20/14, S 16/12), 10/9ft

Dumbbells: 2 x(Rx50/35, S 40/25)
Score = Time

Time Cap: 20:00

Goals: 14:00-17:00

Stimulus: Leg Stamina

RPE: 8.5/10

Secondary Objective: Attack the wall ball sets with a planned rep strategy on round one, breaking the 50 into sets of 15-15-10-10 early rather than going unbroken and falling apart heading into the second run.

Accessories (No Measure)

For Completion:

12:00 EMOM

Minute 1 - 8/8 Banded Shoulder Internal Rotations

Minute 2 - :30 Puppy dog Pose

Minute 3 - 8/8 Banded Shoulder External Rotations

Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt

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

10/10 Hand to Hand Wrist Circles

10 Alternating Arm Swings

10 Back Slaps

10 Bend and Bows

:30/:30 Samson Stretch

-

2 x

:30 Jump Rope

5/5 Single Arm Dumbbell Deadlift

5/5 Single Arm Upright Row

5/5 Single Arm Arnold Press

5 Up-Downs

Specific Prep

10 Behind the Neck Elbow Punch Throughs

5 Behind the Neck Strict Press

5 Push Press (1 sec Pause Overhead in Finish)

3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)

-

Add Loads

-

2 Push Press (1 sec Pause Overhead in Finish)

3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)

-

Add Loads

-

3 Sets, Building to Starting Weight

1-2 Push Press

1-2 Push Jerk

Push Press (Weightlifting Variable Reps & Sets)

Athletes complete two push press reps first, each with a fully locked-out finish, then move directly into three push jerks. On the push jerk, the catch must be received with stable locked out elbows and feet, and athletes should recover the footwork fully before the next rep.

Modifications:

Level 1: Every 2:00 x 5 Sets, 5 Push Press (no jerk), working at moderate loads and focusing on the dip, drive, and overhead lockout position across all five sets.

Primer (No Measure)

2 Sets at Working Loads:

36 Double Unders or 60 Single Unders

6 Alternating Dumbbell Snatches (focus on cycling rhythm and relaxed grip at lockout)

4 Lateral Burpees over Dumbbell (steady athletic pace)

Rest as needed between sets.

Use this to confirm dumbbell load and round pacing strategy before "Loosely Defined" begins.

"Loosely Defined" (Time)

For Time:

8 Rounds

36 Double Unders (A: 54 singles)

12 Alternating Dumbbell Snatch

8 Lateral Burpees over Dumbbell

Dumbbell: 1 x (Rx50/35, S 40/25)
Score = Time

Goals: 9:00-12:00

Time Cap: 14:00

Stimulus: Grip and Upper Body Interference

RPE: 8/10

Secondary Objective: Manage transitions and keep each round under 1:30, protecting the rhythm between movements rather than standing between stations.

Optional Accessories (Checkmark)

For Quality:

3 Sets:

12/12 Side Lying Dumbbell External Rotations

8 Weighted Maltese Raises (2-3 sec Controlled Eccentric)

:30 Ring Plank (External Rotation of the Shoulder / Straight Elbows)

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: Bulgarian Split Squat (Every 2min, 4 sets (lighter than last week)
10/10 Dual DB/KB Bulgarian split squats - focus on 90 degrees)

B: Shoulder shrugs (5x8 at 80-85% if 1RM
***
B/T sets: 10/10 DB SA Seated rear delt raises)

C: Metcon (Checkmark)

Superset: Arms

3 sets: 10 DBs Hammer curls + 10 DB Tricep ext (behind the neck)

3 sets: 10 DBs Bicep curls + 10/10 DB Kick backs

3 sets: 10 BB Drag curls + 10 BB Skull crushers

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)

Cone head, shoulders, knees, toes

Bench Press (Heavy singles (95% of 1rm)
Rest in between sets!!!!
Beginner: 5 quality reps at a moderate weight)

Partner AMRAP 15 (Checkmark)

Split all work between partners:

12 pull ups, j. pull up, or ring row

6 sandbag/heavy ball cleans

12 db/kb push press

100 ft. single db/kb oh carry (heavy)

*Dallas :20 hold/side