Workout of the day

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-up

General Warm-Up

2:00 Cardio Choice

-

:20 Alternating Scorpions

:20 Down Dog to Up Dog

:15/:15 Crossbody Lat Stretch

10 PVC Pass-Throughs

10 PVC Around the Worlds (5 Each Direction)

:20 PVC Prayer Stretch

:30 Jump Rope (Singles, Doubles, Practice)

12 Banded Pull-Aparts

:20 Extended Plank Reverse Bridge

Specific Prep

2 Sets:

8 Scapular Pull-Ups

:15 Dead Hang + :15 Active Hang

6 Bar Kip Swings (Tight Hollow to Arch, Push Away at the Back)

5/5 Alternating Iron Cross Stretch

6 Glute Bridges (:02 Hold at the Top)

-

2 Sets: Empty Barbell

5 Snatch Grip Romanian Deadlifts (Slow Lower, Lats On)

5 Hang Muscle Snatch

5 Overhead Squats (:02 Pause in the Bottom)

5 High Hang Power Snatch (Full Hip Extension, Bar Close)

-

Then Build to the Working Load on the Power Snatch

Then Transition to the Bar Muscle-Up Progression

"The Upside Down" (AMRAP - Reps)

20:00 EMOM

Minute 1: 3-5 Bar Muscle-Ups (S: 8-10 Chest to Bar Pull-Ups)

Minute 2: 5-7 Power Snatch

Minute 3: 12-15 GHD Sit-Ups or V-Ups

Minute 4: 45-60 Double Unders (S: or :30sec Practice)

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

Goal: Consistent, technical reps inside the prescribed ranges

Stimulus: Gymnastics Skill / Barbell Technique / Sustainable EMOM

RPE: 6-7/10

Primary Objective: Accumulate clean, technical repetitions while staying within the prescribed rep ranges.

Secondary Objective: Establish a repeatable rep number early, with the option to build slightly if movement quality remains high.

[The Upside Down: Level] (AMRAP - Reps)

Masters 55+

20:00 EMOM

Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups

Minute 2: 5-7 Power Snatch

Minute 3: 12-15 V-Ups or GHD Sit-Ups

Minute 4: 40-50 Double Unders or :30 Practice

Barbell: 95/65lb

Accessories (Checkmark)

For Quality:

3 Sets:

10/10 Single Leg Barbell Hip Thrust , moderate

:15/:15 Copenhagen Plank

12-15 Standing Dumbbell Calf Raises

:45 Chinese Plank (Back)

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up:

General Warm-Up

2:00 Cardio Choice (Run Ideally)

-

10 Alternating Arm Swings

10 Back Slaps

8 Inchworm Push-Ups

10/10 World's Greatest Stretch

:30 Glute Bridge Hold

-

2 Sets:

:15 Passive Hang + :15 Active Hang

8/8 Single Leg CrossBody RDLs

10-15 Banded Pull-Aparts

:15/:15 Single Arm Plank

Specific Prep

8 Dual Dumbbell Bench Press @ Warm-Up Load (Controlled to the chest, feet planted, full lockout)

10 Synchro AbMat Sit-Ups

:20 Hollow Hold

-

100m Single Kettlebell Run @ Light Bell (Switch hands halfway, bell tight to the body and held on the shoulder, this is a practice run to get accustomed to it)

100m Dual Kettlebell Farmers Carry @ Light Loads (Tall chest, quiet shoulders, brisk steps or a trot)

"Intertwined" (Time)

For Time, Teams of 2

4 Rounds for Time

Partner 1:

200m KB/DB Run

Partner 2:

20 Dumbbell Bench Press

Switch roles once both assignments are complete.

Then, together:

30 Synchro AbMat Sit-Ups

200m Dual KB/DB Farmers Carry

Time Cap: 30:00

Score = Time

Dumbbells (Bench Press): 2 x (Rx50/35, S 40/25)

KB/DB (Run): 1 x (Rx53/35, S 44/26) ,(Rx50/35, S 40/25)

Kettlebells (Farmers Carry): 2 x (Rx53/35, S 44/26)

Flow: Both athletes must complete the run and the bench press before moving to the sit-ups. On the farmers carry, one athlete carries both bells while both partners travel together; switch as often as needed.

Goals: 22:00-30:00

Stimulus: Mixed Modal Partner Conditioning, Full Body Strength Endurance

RPE: 8/10

Primary Objective: Keep the run and bench press closely matched so neither athlete waits, with 20 reps completed in 1-2 sets each round.

Secondary Objective: Move efficiently through the synchro sit-ups and manage the farmers carry with quick, planned exchanges before grip fails.

[Intertwined:Levels] (Time)

Masters 55+:

4 Rounds: 150m Kettlebell Run / 15 Dumbbell Bench Press, then 25 Synchro AbMat Sit-Ups, 150m Dual Kettlebell Farmers Carry

Dumbbells: 2 x 35/25lb

Kettlebell (Run): 1 x 44/26lb

Kettlebells (Carry): 2 x 44/26lb

PRVN Reset (No Measure)

For Quality

1-2 Sets

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up:

General Warm-Up

2:00 Cardio Choice (Row Ideally)

-

10 Alternating Scorpions

10 Down Dog Toe Touches

10 Bootstrap Squats

5/5 World's Greatest Stretch

:20/:20 Active Pigeon Stretch

10 Banded Pull-Aparts

:15/:15 Crossbody Lat Stretch

-

2 Sets:

10 Air Squats @ 20x1 Tempo

:20 Bottom of Squat Hold

10 Glute Bridges

8 Alternating Cossack Squats (4/4)

10 Wall Ball Front Squats (Elbows in, ball on the chest, full depth)

8 Wall Ball Push Press

6 Wall Balls

"Mixed Signals" (5 Rounds for time ↓ shorter is better)

For Time

Every 5:00 x 5 Sets

15/11 Calorie Bike

15 Wall Balls

15/12 Calorie Row

15 Wall Balls

Score = Sum Total Time

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

Goals: 3:00-3:45 / Set

Stimulus: Leg Stamina Conditioning, Cyclical

RPE: 7.5/10

Primary Objective: Complete every set inside 3:45 so you earn at least 1:15 of rest each round.

Secondary Objective: Hold all five set times within :15 of each other with wall balls in two sets or fewer.

[Mixed Signals:Levels] (5 Rounds for time ↓ shorter is better)

Masters 55+:

Every 5:00 x 5 Sets: 12/9 Calorie Echo Bike, 12 Wall Balls, 12/9 Calorie Row, 12 Wall Balls

Wall Ball: 14/10lb (6/4kg) to 10/9ft

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Choose your own adventure

Hang Power Clean (5 sets on the 2:30
2 hang cleans and one press
)

Wodapalooza Pairs (Checkmark)

Time cap: 15 min

12 burpees over “log”/D u-turn

100 ft. sandbag carry/bb oh hold

12 burpees over “log”

100 ft. sandbag carry/bb hold

12 burpees over “log”

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up:

General Warm-Up

2:00 Cardio Choice

-

10 Bootstrap Squats

:15/:15 Crossbody Lat Stretch

10/10 Single Leg Glute Bridge

5/5 World's Greatest Stretch

-

2 Sets (Priming the Legs and the Pulling Midline):

10 Banded Pull-Aparts

8 Scapular Pull-Ups

:15 Dead Hang + :15 Active Hang

:20 Hollow Hold

5 Up Downs

Specific Prep

2 Sets w/ an Empty Barbell:

8 Barbell Goodmornings

5 Back Squats @ 20x1 Tempo (Braced midline, consistent depth)

5/5 Back Rack Reverse Lunges (Knee tracks over the toe, torso stacked, no forward lean)

-

Back Squat Ramp:

4 Reps @ 40-50%

3 Reps @ 50-60%

2 Reps @ 60-70%

1 Rep @ 70-75%

Back Squat (Weightlifting Variable Reps & Sets)

Loading Notes

• Target 4-6 reps on the final max effort set at 85%; sets 1-5 are quality working sets, not builds to a limit.

• Reps decrease as load increases, so the bar should feel heavier each set without ever changing depth or bar speed.

• This peaks the back squat progression before a small deload next week and the 3RM in Week 9 of the cycle.

"Give and Take" (AMRAP - Reps)

For Max Reps

12:00 EMOM

Minute 1: Back Rack Reverse Lunges

Minute 2: Lateral Burpees over the Barbell

Minute 3: Strict Pull-Ups

Score = Total Reps

Barbell: (Rx135/95, S 115/75)

Goals: 10-14 Lunges / 10-14 Lateral Burpees / 6-12 Strict Pull-Ups per minute

Stimulus: Strength Conditioning

RPE: 8/10

Primary Objective: Pick a rep target for each station before the clock starts and hit that same number all four rounds.

Secondary Objective: Consistency across all sets on all three movements.

[Give and Take] (AMRAP - Reps)

Masters 55+:

12:00 EMOM

Minute 1: Back Rack Reverse Lunges

Minute 2: Lateral Burpees over the Barbell

Minute 3: Strict Pull-Ups or Banded Strict Pull-Ups

Barbell: 95/65lb

Accessories Stretch (No Measure)

For Quality:

3 Rounds:

:30/:30 Couch Stretch (nasal breathing, long exhale, let the hip flexor release)

:30/:30 Half Kneeling Quad and Hip Flexor Hold with Posterior Pelvic Tilt

8/8 Supine Figure 4 Glute Stretch Hold, :03 each (slow and easy, no bouncing)

:30 Dead Hang from Pull-Up Bar (relaxed grip, let the lats and spine decompress)

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Pendlay Row (Time cap: 12min
5x8 at 80% of 1RM
***B/T sets 6 Dual DB Gorilla rows***
50+/35+#)

B: Yates rows (Time cap: 12min
5 x 8 at 80% 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