Workout of the day

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

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

A: Bulgarian Split Squat (Every 2min, 4 sets
8/8 DB/KB Single leg Bulgarian split squats - focus on 90 degrees)

B: Push Press (Every 2:30min for 5 sets
2 Hang power clean + 3 Push press (Hold last rep for :05sec)
Set1: 60%
Set2: 65%
Set3: 70%
Set4: 75%
Set5: 75+%)

C: Metcon (Checkmark)

3 sets

10 Lu raises

10 DBs front delt raises

10 DBs rear delt raises

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

400 m machine

Vision activity w/ guide

Movement Prep: (No Measure)

• 5–8 eyes-closed box step-ups (encourage athletes to use their hands to find the box for reference)

• 3/3 single-leg squats with medball (can be done to a box for scaling)

• 10 seated medball slams (keep feet off the ground if possible)

• 3/3 one-arm burpees

• 10 PVC bat spins + 20 line hops (over + back = 1 rep)

HGX ADAPTIVEWOD (Time)

15:00 AMRAP

10 Eyes Closed Box Step ups (vision)

5 Medball Slamballs (seated)

10 Single-Leg Medball Squats (lower)

5 One armed burpees (upper)

10 PVC bat spins + 20 Line hops (over+back =1 rep) (neuro)

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 - 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 - 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