Workout of the day

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

REGISTRATION CLOSES 8/28

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up:

General Warm-Up

1:30 Cardio Choice

-

:20 Hand to Hand Wrist Circles

15 Banded Pull-Aparts

10 Bootstrap Squats

8/8 Cossack Squats

5/5 Crossbody Lat Stretch

:15 Dead-Hang + :15 Active Hang

:20 Hollow Hold

-

2 Sets

5 Scapular Pull-Ups

5/5 Single Leg Sit to Box (Controlled Descent)

5 Ring Rows (False Grip if able)

Specific Gymnastics Prep

5 False Grip Ring Rows (Chest to Rings, Wrists Turned Over)

:10-:15 Ring Support Hold

:10-:15 Bottom of Ring Support Hold

5/5 Elevated Pistol to Box or Bench

4 Shuttle Runs at easy pace (Touch the Line, Sharp Turns)

-

Then straight into the skill block

"Titleist" (Time)

For Time

4 Rounds

8 Shuttle Runs

16 Alternating Pistols (S:Pistols to Box )

8 Ring Muscle-Ups (S:5 Ring Muscle-Ups or 8 Ring Rows + 8 Push-Ups)

Shuttle Run: 25ft Down and Back = 1

Time Cap: 20:00

Score = Time
Goals: 11:00-16:00

Stimulus: Gymnastics Density / Bodyweight Conditioning

RPE: 8/10

Primary Objective: Consistent approach to the muscle-ups, round over round.

Secondary Objective: Hold a smooth, repeatable pistol pace.

[Titleist:] (Time)

Masters 55+:

For Time

4 Rounds

8 Shuttle Runs

16 Alternating Pistols

5 Ring Muscle-Ups OR 8 Ring Rows + 8 Push-Ups)

Accessories (Checkmark)

For Quality

4 Sets:

8/8 Single Arm Ring Row with Rotation

8 Ring Bicep Curls

10 Ring V-Outs

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

REGISTRATION CLOSES 8/28

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up:

General Warm-Up

2:00 Cardio Choice (Bike Ideally)

-

5/5 World's Greatest Stretch

10 Bootstrap Squats

10/10 Single Leg Glute Bridges

:20 Hollow Hold

-

2 Sets

10 Kettlebell Deadlifts

10 Russian Kettlebell Swings

5 American Kettlebell Swings

10 Goblet Cossack Squats

10 AbMat Sit-Ups

Specific Barbell Prep

5 Back Squats @ Empty Barbell (Focusing on Braced Midline, Consistent Depth)

4 Back Squats @ 40-50%

3 Back Squats @ 55-65%

2 Back Squats @ 70-75%

-

1 Back Squat @ 80% (Confirming Opening Load)

Back Squat (Weightlifting Variable Reps & Sets)

Loading Notes

• Sets 1-3 sit flat at 80%; the goal is three clean triples, not a build.

• Sets 4 and 5 are doubles at 80% or slightly above, only if bar speed and depth held on the triples.

• Set 6 at 85% is the top set of the day; stage plates ahead of time, the 2:00 window does not allow for plate math.

"Fore!" (Time)

For Time

Buy-In:

33/24 Cal Bike 43/33 Cal Row or Ski

Directly into

3 Rounds

21 American Kettlebell Swings (Rx53/35, S 44/26)

21 AbMat Sit-Ups

Time Cap: 15:00

Score = Time
Goals: 7:00-10:00

Stimulus: Midline Endurance / Hip Flexion and Extension

RPE: 8/10

Primary Objective: Complete the bike buy-in in sub 2:30.

Secondary Objective: Hold to ~2:00 per round on the swings and sit-ups.

[Fore!:] (Time)

Masters 55+:

Calorie Bike: 30/22 Cal Bike

3 Rounds:

18 American Kettlebell Swings

18 AbMat Sit-Ups

Kettlebell: 44/26lb

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

REGISTRATION CLOSES 8/28

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

A wind is blowing

Shoulder Press (5 sets:
2 strict press, 4 push press
)

Stations! (Checkmark)

Station 1: Rope pull to stand

Station 2: partner wb sit-ups

Station 3: ring rows

Station 4: black box flips for distance

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

REGISTRATION CLOSES 8/28

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up:

General Warm-Up

2:00 Cardio Choice

-

10 Down Dog to Up Dog

10 Down Dog Toe Touches

8 Inchworm Push-Ups

16 Bear Plank Shoulder Taps

10 Banded Pull-Aparts

:30/:30 Crossbody Lat Stretch

-

2 Sets:

10 Glute Bridges

8 Single Leg Toe Touches (4/4)

8/8 Single Arm Dumbbell Strict Press @ Light Load

Specific Prep

Position Build (Simple to Complex):

8 Dual Dumbbell Bench Press @ Light Load (Controlled to the chest, feet planted)

8 Dual Kettlebell Bent Over Rows @ Light Load

6 Dual Kettlebell Alternating Gorilla Rows (3/3) (Flat back, hips still, no rotation)

-

5 Sandbag Deadlifts

3 Sandbag Rounded Back Extensions

3 Sandbag Cleans @ Light Bag (Hinge, hug, drive the hips through)

-

25/25ft (7.5/7.5m) Single Arm Overhead Carry @ Light Load (Biceps by the ear, ribs down)

:20 Plank Hold

"Double Take" (5 Rounds for weight)

30:00 EMOM (5 Rounds)

Min 1: 12 Dual Dumbbell Bench Press

Min 2: 4 Sandbag Cleans

Min 3: 12 Dual Kettlebell Alternating Gorilla Rows (6/6)

Min 4: 50/50ft (15/15m) Single Arm Overhead Carry

Min 5: :45 Plank Hold

Min 6: Rest

Score = Load (record working loads for each movement)

Sandbag: (Rx150/100, S 75/50)

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

Kettlebells (Gorilla Row and Single Arm Overhead Carry ): (Rx53/35, S 44/26)

Notes:

• Sub 12 Dual Kettlebell Deadlifts if sandbags are unavailable.

• These are suggested loads not prescribed
Goals: All 25 working minutes completed unbroken at the chosen loads

Stimulus: Strength EMOM, Muscular Stamina

RPE: 7.5/10

Primary Objective: Finish every station by :45 with no dropped or failed reps.

Secondary Objective: Match or slightly exceed the loads used in week one of this cycle.

[Double Take: Levels] (5 Rounds for weight)

Masters 55+:

10 Dual Dumbbell Bench Press, 4 Sandbag Cleans, 10 Gorilla Rows (5/5), 40/40ft (12/12m) Overhead Carry, :35 Plank Hold

Sandbag: 100/70lb

Dumbbells: 2 x 35/25lb

Kettlebells: 35/26lb

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

REGISTRATION CLOSES 8/28

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up:

General Warm-Up

400m Run

-

10 Alt Box Step-Ups

10 Alternating Arm Swings

10 Back Slaps

:15/:15 Hand to Hand Wrist Circles

8/8 Quadruped Thoracic Rotations

10 Alternating Scorpion Stretch

Specific Warm-Up

w/empty barbell

3 Hang Snatch High Pull

3 Hang Power Snatch

6 Alternating Back Rack Step-Ups

-

2 Sets: w/light loads to warm-up loads

3 Hang Snatch High Pull

3 Hang Power Snatch

6 Alternating Back Rack Step-Ups

Then take 2-3 min for bathroom break and final set-up.

"Familiar Stranger" (Time)

For Time, 2 Person Team, Waterfall Start

6 Rounds:

400m Run

16 Hang Power Snatch

16 Back Rack Step-Ups

Time Cap: 35:00

Score = Time

Barbell: (Rx 75/55, S 65/45)

Box: (Rx24/20, S 20/16″)

Flow: Athlete 1 starts on the 400m Run while Athlete 2 waits. When Athlete 1 returns, Athlete 2 begins their run and Athlete 1 moves to the Hang Power Snatch and Back Rack Step-Ups. If Athlete 2 returns before Athlete 1 finishes the barbell station, Athlete 2 waits. If Athlete 1 finishes early, Athlete 1 rests until Athlete 2 is back. Continue until both athletes complete all 6 rounds.
Goals: 25:00-30:00

Stimulus: Leg Stamina, Fatigued Running

RPE: 8.5/10

Primary Objective: Hold run splits within :15 of each other across all 6 rounds.

Secondary Objective: Keep the barbell station to two sets or fewer per round, no failed reps.

[Familiar Stranger: Levels] (Time)

Masters 55+:

6 Rounds: 400m Run, 12 Hang Power Snatch, 12 Back Rack Step-Ups

Barbell: 65/45lb

Box: 20in

Stretch (No Measure)

For Quality:

3 Sets:

:30/:30 Couch Stretch

:30/:30 Crossbody Lat Stretch

:30 Childs Pose with Lat Reach

Announcements

HGX GEAR for Apparel

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

2027 CrossFit Open Feb 18, Feb 25, March 4

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Prep

2 x

1:00 Jump Rope

10 Banded Passthroughs

15 Banded Pull-Aparts

20 Bear Plank Shoulder Taps

10 Hollow Rocks

10 Arch Rocks

Specific Prep

2 x

:15 Dead-Hang + :15 Active Hang

8 Bar Kip Swings

6 Strict Knee Raises

:15 Tuck L-Hang

6 Tall Muscle Clean + Press

Gymnastics Skill: Bar Muscle-Up (Checkmark)

Coaching Progressions

Banded Bar Muscle-Ups

Jumping Bar Muscle-Ups

Low Bar Muscle-Up Progression

Today's skill block is dedicated time to develop bar muscle-up mechanics for every athlete in the room. The progressions are not just for beginners: banded and jumping variations give athletes a feel for the timing of the transition, and the low bar progression lets everyone drill the pull-to-push with load support before taking it to full height. Coaching attention should land on the hip drive initiating the pull, the aggressive chest-over-bar transition, and a strong lockout at the top. Athletes who already have bar muscle-ups should use this time to work on cycling efficiency and consistent kip timing rather than chasing singles. Keep everyone purposeful, every rep has a point, and every athlete should leave this block more confident in the movement than when they arrived.

Bar Muscle-Up Tips : Drive the hips aggressively into the bar, keep the kip tight and controlled, and commit to the push-away at the top rather than hanging in the transition. Athletes who stall in the transition are typically pulling too late or not using the hip drive to initiate. Prioritize one clean rep over multiple sloppy attempts.

Modifications:

Spend the full block on banded or jumping variations from a lower bar, focusing on the transition mechanics and push-away.

Primer (No Measure)

2-3 Sets, Building to Working Weights:

3 Power Cleans and Push Jerks

2 Bar Muscle-Ups or 4 Chest-to-Bar Pull-Ups / Pull-Ups / Ring Rows

9/7 Calorie Echo Bike

Use this to confirm barbell load, bar muscle-up approach and set size, and bike pace before "Walk-Off" begins.

"Walk-Off" (2 Rounds for calories)

Every 10:00 x 2 Sets

7-5-3

Bar Muscle-Ups

Clean and Jerks

Directly Into:

40/30 Cal Bike

Barbell: (Rx 115/75, S 95/65)
Score = Total Calories

Goals: Complete both sets with time remaining for a quality bike effort

Stimulus: Upper Body Interference / Density

RPE: 8.5/10

Primary Objective: Consistent, unbroken or minimally broken sets on the bar muscle-ups and clean and jerks across both windows.

Secondary Objective: Finish each set with a hard, committed push on the bike rather than coasting through the calories.