Workout of the day

Announcements

HGX GEAR for Apparel

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

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 - Legends (65+)

Metcon (Checkmark)

Warmup: 2 Rds

12 reps of Paloff press/Face pulls/Wood chops

Then…

2 Rds, 12/12 single arm ring rows

12min AMRAP

12 DB/KB swings

12/12 Single arm ring rows

12/12 Single arm hammer curls

100M DB/KB farmers carry

***

12min AMRAP

12 Plate ground to overhead

12 Plate chest press/rotations

100M Plate overhead carry

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

2027 CrossFit Open Feb 18, Feb 25, March 4

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up

General Warm-Up

2:00 Cardio Choice (Row Ideally)

:15/:15 Tall Kneeling Overhead Tricep / Lat Stretch

10 Alternating Scorpions

:20 Down Dog + Up Dog

10 Alternating Down Dog Toe Touches

:15/:15 Banded Front Rack Stretch

-

2 Sets

8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)

8 Box Jumps (Priming the Legs for Front Squats)

8 Scapular Pull-Ups

8 Ring Rows

Specific Prep

:20 Behind the Neck Elbow Punch Throughs

8 Empty Barbell Front Squats

4 Front Squats @ 40-50%

3 Front Squats @ 50-60%

2 Front Squats @ 60-70%

-

Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.

Front Squat (Every 3:00 x 5 Sets
5 Front Squats)

This is a re-test from Week 1, and the goal is to move 5-20lb more than the Week 1 number at the same load across all five sets. As an example, if an athlete completed Week 1 at 200lb (92kg) across, the target this time is 205-220lb (93-100kg) across. It may look like a small jump, but accumulated over five sets it represents a meaningful shift in positional endurance and strength. This is not a build-to-heavy structure.

Modifications:

Level 1: Every 3:00 x 5 Sets, 5 Front Squats at a consistent, moderate load; prioritize rack position and squat depth over adding weight from Week 1

"Bodhisattva" (AMRAP - Rounds & Reps)

For Rounds + Reps

12:00 AMRAP

12/10 Cal Row or Ski or 9/7 Casl Bike

12 Single DB Box Step-Overs

8 Burpee Box Jumps

12 Pull-Ups

Score = Rounds + Reps

Box: (Rx24/20, S 20/16″)

Dumbbell: (Rx50/35, S 40/25)
Goals: 4-5 Rounds

Stimulus: Muscular Endurance / Leg Stamina + Pulling

RPE: 8.5/10

Secondary Objective: Maintain a pace at under 3:00 per round from start to finish, not just the first two rounds.

Accessories (Checkmark)

For Quality:

4 Sets:

12 Goblet Cossack Squats

16 Renegade Rows

12 Dual Dumbbell Bicep Curls

Choice on Loads

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

2027 CrossFit Open Feb 18, Feb 25, March 4

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

wall ball w/ partner

Back Squat (5x5
squat to a box if necessary
Dallas:
5x5 strict press
w/ matador dips in between)

partner workoute - split work! (Checkmark)

3 rounds:

400 m row/ski or 18 cal bike

24 db goblet squats/Dallas bench dip

2 rounds:

12 hanging knee raises or v-ups or sit-ups

24 plate ground to overhead

1 round:

40 wall ball shots

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

HomeGrown AthletX - Functional Fitness (CrossFit)

WARM-UP

General Warm-Up

1:30 Cardio Choice (Ideally Ski or Row)

-

2 x

10 Down Dog to Up Dog

5 Down Dog Pike Handstand Push-Ups

10 Down Dog Alternating Toe Touches

10 Hollow Rocks

:20 Extended Plank Reverse Bridge

Specific Prep

w/Empty Barbell

5 Strict Press

5 Push Press

3 Press in Split w/3 sec Pause in Finish

3 Jerk Balance

-

Add Loads

3 Press in Split w/3 sec Pause in Finish

3 Jerk Balance

3 Split Jerks (1 sec Pause in Catch)

-

Add Loads

2 Jerk Balance

2 Split Jerks (1 sec Pause in Catch)

-

Get to working loads on the barbell

Split Jerk (Every 2:00 x 5 Sets

3 Split Jerks @ 70-75% of 1RM Split Jerk

Each rep includes a mandatory 1-second pause in the catch before recovering.)

The focus today is on technical capacity, not chasing loads. The 1-second pause in the catch is the standard for every rep across all five sets, reinforcing overhead stability, a braced core position, and an honest knee bend in the back leg before athletes stand. At 70-75%, this should feel controlled and deliberate, never heavy enough to compromise the pause or rush the recovery. Use the full 2:00 window to reset between sets, reinforce mechanics, and ensure every athlete is locking into the catch position before standing.

Modifications:

Level 1: Every 2:00 x 5 Sets, 3 Press in Split with a 3-second pause in the finish position, building to a moderate, technically sound load; prioritize position over loading

Hotel Gym / Travel: Every 2:00 x 5 Sets, 3 Single Arm Dumbbell Push Press in Split Stance per side with a 1-second pause at lockout, building to a moderate load

"First Drops" (AMRAP - Rounds & Reps)

15:00 AMRAP

5 Shuttle Runs (25/25ft, 7.5/7.5m)

5 Strict Handstand Push-Ups

15 AbMat Sit-Ups

25/25ft Single Arm KB/DB Overhead Carry

Score = Rounds + Reps

Kettlebell: 1 x (Rx53/35, S 44/26)

DB:1 x (Rx50/35, S 40/25)
Goals: 5-7 Rounds

Stimulus: Midline / Upper Body Density

RPE: 7/10

Secondary Objective: Consistent pacing across every round, with the handstand push-ups never dictating a slower round than the first.

Accessories (Checkmark)

For Quality:

5 Sets:

:20 Paloff Hold from Lunge Hold/Side

5/5 Kneeling Wall Rotations

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

2027 CrossFit Open Feb 18, Feb 25, March 4

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

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

B: Romanian Deadlift (RDL) (Every 2:30 for 5 sets
8 RDL at 75-80%)

Pendlay Row (Every 2:30 for 5 sets
8 reps at 75-80%)

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

HomeGrown AthletX - Functional Fitness (CrossFit)

WARM-UP

General Warm-Up

2 x

1:00 Cardio Choice

5/5 Worlds Greatest Stretch

20 Plank Shoulder Taps

:20 Glute Bridge March

5/5 Single Arm Dumbbell Upright Row

5/5 Single Arm Dumbbell Strict Press

5/5 Dumbbell Windmills

Warm-Up Game

Rowing Golf

1000m Row with a Partner

Athlete 1 Rows from 0-100m, they will stop rowing between 70-90m from the 100m mark and let it roll. For every meter over or under the 100m mark, each partner must perform that number of burpees before partners switch and Athlete 2 now picks up wherever Athlete 1 left the meters and rows to 200m with the same style of flow, with Athlete 2 stopping rowing between 170-190m to let the meters roll towards 200m. Again, for every meter over or under 200m both partners must complete that number of burpees prior to switching and having Athlete 1 get back on the rower to row towards 300m. This continues until 1000m.

"Ground Swell" (AMRAP - Rounds & Reps)

3-Person Team Waterfall

24:00 AMRAP

12/9 Cal Row or Ski

12/9 Cal Bike

12 Alternating Dumbbell Hang Snatch

12/9 Push-Ups

Score = Total Rounds + Reps

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

Waterfall Format: At 3-2-1 Go, Athlete 1 starts on the Row. Once Athlete 1 finishes the Row and moves to the Echo Bike, Athlete 2 begins on the Row. When Athlete 1 finishes the Echo Bike and moves to the Dumbbell Hang Snatches, Athlete 2 advances to the Echo Bike and Athlete 3 begins on the Row. From there, each athlete continues progressing station-to-station in the same order for the remainder of the workout. Athletes may only move to the next station once it has been cleared by the teammate ahead of them. The objective is to create a continuous flow of movement, staying close enough to keep the workout moving while avoiding bottlenecks. Strong communication and consistent pacing are just as important as fitness: work efficiently, stay aware of your teammates, and keep the waterfall flowing.
Goals: 7-8 Rounds Per Athlete

Stimulus: Muscular Endurance / Machine Conditioning

RPE: 8/10

Secondary Objective: Strong communication and team focus; every athlete should know where their teammates are at all times and adjust their pace before a bottleneck forms, not after.

Accessories (Checkmark)

For Quality:

3 Sets:

20 Ring Bicep Curls

20 Ring Skull Crushers

Perform the dips at a 31x1 tempo.