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 (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

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up: 2x Small plates (Y, T, W) 15 reps

Unilateral: ONE Light DB and ONE Heavy DB

***Heavy DB

30 RDL (Crush grip with heavy DB)

30 Swings (Shoulder height)

30 High pull (Lead with the elbow)

***Light DB

20/20 Hammer curls

20/20 Zottman curls

20/20 Shoulder to overhead

***Both DBs

100M walk after each movement

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 Hand to Hand Wrist Circles

:20 Back Slaps

:20 Alternating Arm Swings

12 Banded Pull-Aparts

:20/:20 Crossbody Lat Stretch

8 Inchworm Push-Ups

-

2 Sets:

:30 Jump Rope Practice (Single Unders, then Double Under Practice)

5/5 Single Arm Dumbbell Strict Press @ Light Load

8 Dual Dumbbell Deadlifts @ Light Load

20 Bear Plank Shoulder Taps

Specific Barbell Prep

5 Strict Press @ Empty Barbell (Ribs down, bar path around the chin)

5 Push Press @ Empty Barbell (Vertical dip, full hip extension, no forward lean)

5 Bradford Press w/ Lockout @ Empty Barbell

10 Behind the Neck Elbow Punch Throughs

-

4 Push Press @ 40-50%

3 Push Press @ 50-60%

2 Push Press @ 60-65% (Opening set load)

Push Press (Weightlifting Variable Reps & Sets)

Loading Notes

• Build across the four sets, the last set should be the heaviest but still clean and locked out.

• All reps come from the rack or a clean front rack setup, reset the dip and the brace on every rep.

• If the bar drifts forward or the back arches, hold the load rather than climbing to the next jump.

"Chain Reaction" (5 Rounds for time ↓ shorter is better)

Every 2:00 x 5 Sets

10 Dual Dumbbell Hang Clean and Jerk

50 Double Unders (S: 75 singles)

Score = Sum Total Time

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

Goals: :55-1:15 per set

Stimulus: Grip and Upper Body Interference

RPE: 7.5/10

Primary Objective: Unbroken movements on both stations every set.

Secondary Objective: Consistent times across all five sets.

[Chain Reaction] (5 Rounds for time ↓ shorter is better)

Masters 55+:

Every 2:00 x 5 Sets

10 Dual Dumbbell Hang Clean and Jerk

40 Double Unders

Dumbbells: 30/20lb