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

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

10 Alternating Box Step-Ups

8/8 Single Dumbbell Staggered Stance Deadlift

6/6 Single Arm Upright Row

6/6 Single Arm Strict Press

8 Down Dog to Up Dog

10 Down Dog Toe Touches

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8/8 Single Arm Dumbbell Deadlift

10 Alt Dumbbell Hang Snatch

8 Box Jumps (Step-Down)

4-6 Box Piked Handstand Push-Ups

Specific Prep

8 Empty Barbell Sumo Deadlift

6 Sumo Deadlift @ light loads

4 Sumo Deadlifts @ moderate loads

2-3 Sumo Deadlifts @ 5-10% under starting loads

-

Then add weight to the bar

Sumo Deadlift (Weightlifting Variable Reps & Sets)

Starting at 90% of the 5x5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five. If you dont have a 5x5 test it would be 85%ish of 1RM.

Modifications:

Level 1: Reduce starting load to 80% of the 5x5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.

Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.

"Hammerhead" #TEAMPRVNTUESDAY (AMRAP - Rounds and Reps)

For Rounds + Reps:

13:00 AMRAP

16 Alt DB Snatch

12 Box Jump Overs

4-6-8-10-12-14-16... Strict Handstand Push-Ups

Dumbbell: (Rx50/35, S 40/25)

Box: (Rx30/24, S 24/20″)
Score = Rounds + Reps

Goals: 5-7 Rounds

Stimulus: Upper Body Density

RPE: 8.5/10

Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.

Accessories (Checkmark)

For Quality:

3 Sets:

15 GHD Hip Extensions

:30 Sorenson Hold

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

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Prep

2:00 Cardio Choice

2 x

5 Bootstrap Squats + Deep Squat Thoracic Rotations

5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)

5 Up Downs (no push-up / no jump burpees)

10 Alternating Scorpions

10/10 Dynamic Clam Shell

Specific Prep

From the Rack

:15 Behind the Neck Elbow Punch Throughs

10 Good Mornings

5 Front Squats (Empty Barbell)

-

5 Front Squats, light

3 Front Squats, moderate

3 Front Squats, moderate / heavy

Then put working weights on the bar

Front Squat (Weightlifting Variable Reps & Sets)

Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:

Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.

Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.

"Rhino" (Time)

For Time:

27-21-15-9-9

Dual DB Front Rack Step Lunges

Lateral Burpees Over DB

Goal: 10:00 - 14:00

Time cap: 15:00

(Rx50/35, S 40/25)

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

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

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

A: Bulgarian Split Squat (Every 2min for 4 sets
10/10 Bulgarian split squats
***One or Two DBs***)

B: Push Press (Every 2min for 5 sets
1 Power clean + 3 Push press (Hold last rep for :05sec)
Set1: 65%
Set2: 70%
Set3: 75%
Set4: 80%
Set5: 80+%
***Percentage from 1RM PC***)

C: Metcon (Checkmark)

4 sets: Seated

10/10 DB Arnold press

10/10 DB Rear delt raises

10/10 DB Front delt raises

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)

1:00 Echo Bike or Run

2x

5 Dual Dumbbell Sumo Deadlift

5 Dual Dumbbell Upright Rows

5 Dual Dumbbell Strict Press

5 Strict Knees to Chest

5/5 Single Arm Rotational Ring Rows

5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups

Specific Prep

2 x

3 Shuttle Runs (Practice Turn and Stay Low)

3 Devils Press @ Warm-Up Loads

6 GHD Sit-Ups or 6 V-Ups

3 Strict Pull-Ups or 6 Supine Grip Ring Rows

9/7 Calorie Echo Bike

Gymnastic Skill: Rope Climbs (No Measure)

Spend time practicing the J-Hook footwork using the box seat method, or stand and cut the rope and just stand on the feet with hands staying in the same position. The goal is to find a sustainable modification for each athlete, whether that is a shorter distance on the rope, a solid J-Hook and stand hold, or moving to pull to stands for the workout. Every athlete should leave this block knowing exactly what they are doing in the EMOM.

Modifications:

Level 1: J-Hook + Stand and Hold / Pull to Stands / shorter rope distance

Hotel Gym / Travel: 3 Strict Chin-Ups in place of each rope climb

Primer (No Measure)

2 Sets at Working Loads and Modifications

1 Rope Climb or Modification

2 Shuttle Runs

3 Devils Press

6 GHD Sit-Ups or 6 V-Ups

Rest as needed between sets.

Use this to confirm rope climb modification and dumbbell load before "The Revenant" begins.

"The Revenant" (AMRAP - Rounds)

20:00 EMOM

Minute 1: 3/2 Rope Climbs

Minute 2: 6 Devils Press

Minute 3: 12/9 Calorie Bike

Minute 4: 6 Shuttle Runs

Minute 5: 18 GHD Sit-Ups or 18 V-Ups

Rope Climb: 15ft

Shuttle Run: 25/25ft

Dumbbells: 2 x (Rx50/35, S 40/25)
Score = Rounds Completed (20 Total)

Goals: Complete All 20 Rounds (20 Minutes)

Stimulus: Midline / Grip Conditioning

RPE: 7.5/10

Secondary Objective: Manage the compounding midline and grip fatigue by using the shuttle run and echo bike minutes as intentional reset points, arriving at the rope climb and GHD minutes as composed as possible.

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

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Row/burpee or air squat game

Bench Press (6x3
Build over sets)

Father's Day AMRAP (Checkmark)

40 db push press

20 cals machine

200 ft sandbag/heavy ball carry

6 tire flips

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

1:30 Row

10 Alternating Active Pigeon Stretch

10 Iron Cross Stretch

10 Alternating Scorpion Stretch

10 Deep Lunge Mountain Climbers

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4 Medball Front Squats

4 Medball Push Press

6 Wall Balls

4 No Jump Burpees

4 Box Jump Overs

2-4 Burpee Box Jump Overs

Primer (No Measure)

Each Partner Completing, Resting 1:1

10 Wall Balls

5 Burpee Box Jump Overs

10/8 Calories on Rower

-

Then, get set for the workout.

Use this to confirm loads and handoff strategy before "King of the World" begins.

"King of the World" (9 Rounds for reps)

For Max Reps, With a Partner

AMRAP x 6:00-4:00-2:00

Wall Balls

Burpee Box Jump Overs

Calorie Row Bike or Ski

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

Box Height: (Rx24/20, S 20/16″)
Score = Total Reps Across All Movements

Goal: Male Team: 520-640 Reps / Female Team: 420-560 Reps

Stimulus: Leg Stamina / Partner Pacing

RPE: 8/10

Secondary Objective: Maintain a consistent working pace or increase pacing as the time domain condenses, treating the 2:00 as a full effort sprint relative to the 6:00 opener.

Accessories (Checkmark)

For Quality

3 Sets:

10 Reverse Nordics

10 Paused Goblet Cossack Squats (2 seconds)

1:00 Forearm Plank (Weighted)