Workout of the day

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

10 Alternating Scorpion Stretch

10 Alternating Iron Cross Stretch

10 Cat Cows

5/5 Thoracic Book Openers

:20/:20 Samson Stretch

2 x

5 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

20 Bear Plank Shoulder Taps

10 Kettlebell Deadlifts

5 Russian Kettlebell Swings

Specific Prep

1x @ warm-up weights

1 Partial Wall Walk + 1 Wall Walk

8 American Kettlebell Swings

8 Dumbbell Bench Press

15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge

Primer (No Measure)

1x @ Working Weight

2 Wall Walks @ prescribed distance

8 American Kettlebell Swings

8 Dumbbell Bench Press

15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge

Use this to confirm loads and unbroken standards before "Wolverine" begins.

"Wolverine" (AMRAP - Rounds and Reps)

For Rounds + Reps

20:00 AMRAP

3 Wall Walks

18 American Kettlebell Swings

12 Dual Dumbbell Bench Press

25th Farmers Carry Walking Lunge

Score = Rounds + Reps

Wall Walk: 10-in

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

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

Farmers Carry Lunge): DB 2x (Rx50/35, S 40/25)

Optional Accessories (Checkmark)

For Quality

3 Sets:

10 Dumbbell Chest Flys

10 Reverse Nordic Curls

100ft Sandbag Carry

Choice on Loads

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)

2:00 Cardio Choice

10 Bootstrap Squats w/ Deep Squat Thoracic Rotations

10 Down Dog to Up Dog

10 Down Dog Alternating Toe Touches

:30 Jump Rope

Specific Prep

6 Romanian Deadlifts

3 Tall Muscle Cleans

:15 Behind the Neck Elbow Punch Throughs

6 Barbell Kang Squats

4 Pause Front Squats (2sec)

16 Double Unders or 24 Single Unders

-

Barbell to the Rack

5 Front Squats @ Light

4 Front Squats @ Moderate

3 Front Squats @ Just under Working Loads

-

Then Working Loads on the Bar

Front Squat (Weightlifting Variable Reps & Sets)

All percentages based on 5x5 Front Squat Test. The structure here is a volume and muscular endurance session that builds to a genuinely heavy effort by the final set. The early sets should feel controlled and deliberate, with athletes reinforcing front rack integrity and depth on every rep. Sets four and five start to demand real effort. The set of 3 should feel close to a true 3RM; athletes should arrive at it having earned it through quality work, not rushed loading. I t’s generally around 75–80% of your 1RM .

Modifications:

Level 1: Work to a challenging but technically sound load across all six sets, reducing percentage targets if needed to maintain a high elbow position and consistent depth; goblet squat or dual dumbbell front squat are appropriate substitutions if barbell front rack positioning is a limiting factor.

Hotel Gym / Travel: Dual dumbbell front squat or goblet squat, building across six sets to the heaviest load that maintains an upright torso and full depth throughout.

Primer (No Measure)

Barbells come out to the floor with a warm-up weight on the bar.

Slow Pull Power Clean + Front Squat + Hang Squat Clean

2 Squat Cleans (focus on smooth pull off the floor)

4 Deadlifts

24 Double Unders

-

Add Loads

-

2 Sets, building to working loads:

2 Squat Cleans

4 Deadlifts

24 Double Unders

Use this to confirm barbell load, squat clean mechanics, and double under strategy before "Juggernaut" begins.

"Juggernaut" (AMRAP - Rounds and Reps)

For Rounds + Reps:

8:00 AMRAP

2 Squat Cleans

4 Deadlifts

24 Double Unders (A: 36 singles)

Barbell: (Rx 185/125, S 155/105)
Goals: 8 Rounds

Stimulus: Barbell Cycling

RPE: 8.5/10

Secondary Objective: Stay consistent on pacing across all 8 minutes; the short time domain compounds quickly and a steady rhythm from round one through the finish is the goal.

Accessories (Checkmark)

For Quality:

3 Sets:

10 Barbell Hip Thrust - Moderate, :02 Eccentric on Each Rep

:40 Face Up Chinese Plank Isometric 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: Incline Bench Press (Weight)

Every 2min

Tempo (1.3.1.1)

5x5 at 75-80% (higher % than last week)

*****

3 sets

10 DBs Floor press (70/45)

10 DBs Close grip floor press

10 DBs Pullovers

12 DBS Standing flys

B: Metcon (Checkmark)

3 sets

12 Diamond push-ups

12 Ring dips

12 DBs Skull crushers

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 (Bike preferred)

10 Banded Pull Aparts

5 Inchworm to Push-Up

10 Plank Shoulder Tapbs

10 Scapular Pull-Ups

10/10 Quadruped Thoracic Rotations

8 Empty Barbell Strict Press

5 Kip Swings or Jumping Pull-Up Practice

Specific Prep

3 Sets, Building to Working Loads

5 Strict Press

3-5 Strict Pull-Ups (add load progressively)

Strength: Strict Press + Weighted Strict Pull-Ups (10 Rounds for weight)

10:00 EMOM

Minute 1: 8 Strict Press @ 100-105% of 3x10 test

Minute 2: 3-5 Weighted Strict Pull-Ups
Strict Press working at 100-105% of 3x10 test set load. Weighted strict pull-ups at a heavy load athletes can complete unbroken for 3-5 reps across all five sets; full dead hang at the bottom, chin over bar at the top, no kipping.

*For athletes who cannot meet the 3-5 pull-up standard, use unloaded strict pull-ups, add appropriate band tension, or sub 3-5 jumping pull-ups with a controlled :02-:03 eccentric on the descent.

Hotel Gym / Travel: Dumbbell strict press for the pressing minute and hold a dumbbell between the legs for strict pull-ups in the gym. If no pull-up bar available, sub heavy bent over dumbbell rows or Renegade Rows.

Primer (No Measure)

Work through progressions on the DB/KB Clean Hang Clean and Jerk, then move into...

2 Sets at Working Loads

9/7 Calorie Bike (easy, pacing focus)

8 AbMat Sit-Ups

4 Dual DB/KB Hang Clean and Jerk

25/25ft (7.5/7.5m) Mixed Rack and Overhead Carry

Use this to confirm dumbbell or kettlebell load, carry setup, and bike pacing before "Nightcrawler" begins.

"Nightcrawler" (Time)

For Time:

5 Sets

12/9 Cal Bike or Cal 16/13 Row or Ski

16 AbMat Sit-Ups

8 Dual DB/KB Hang Clean and Jerk

25/25ft Mixed Rack + Overhead Carry

Rest 1:00 after Set 1, :50 after Set 2, :40 after Set 3, :30 after Set 4, going into set 5.

Dumbbells: 2x (Rx50/35, S 40/25) or Kettlebells: 2x (Rx53/35, S 44/26)
Score = Time

Time Cap: 14:00

Goals: 1:15-1:45 per set, 9:00-12:00 running time

Stimulus: Grip, Midline, and Quad Stamina

RPE: 8/10

Secondary Objective: Bike completed in sub-:40 every set, using it as a hard opener that still allows for composure into the floor work.

Accessories (Checkmark)

For Quality:

3 Sets:

15 Dumbbell Zottman Curl Moderate

:30-:45 Pull-Up Bar Hang

:02 Eccentric on each Zottman Curl rep.

Choose a weight you can hold the bottom position unbroken for the full hang.

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 - Legends (65+)

Metcon (Checkmark)

Warm-up: band stretch

Interval training: Rotate every 15 reps

Wood chops

Banded face pulls

Lat pulls

Plate halos

Plate standing rotations

Plate chest press

Plate farmers carry

Rig supported air squats

Rig supported alternating lunges

Wall push-ups

Wall high knees

100M “brisk” walk

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

10/10 Hand to Hand Wrist Circles

20 Alternating Arm Swings

10 Back Slaps

10 Bend and Bow

:15/:15 Crossbody Lat Stretch

10 Air Squats

5 Inchworm to Push-Up

Specific Snatch Prep

3 Sets, Building to Working Loads

3 Snatch Grip Deadlifts (slow, feel the lats engage)

3 Hang Muscle Snatches

3 Overhead Squats

2 Hang Power Snatches

-

2-3 x , Building Loads

Snatch Lift Off + Pause Snatch @ Knee

Snatch

Snatch (Weightlifting Variable Reps & Sets)

All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.

Modifications:

Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.

Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.

Primer (No Measure)

Drop loads significantly from the weightlifting block before beginning.

2 Sets at Working Loads:

3 Power Snatches (quick singles, focus on cycling rhythm)

3 Burpee Box Jump Overs (full pace, land and go)

Rest as needed b/t sets

Use this to confirm barbell load and burpee box jump over pacing before "Flash" begins.

"Flash" (Time)

For Time:

12-9-7

Power Snatch

Burpee Box Jump Overs

Barbell: (Rx135/95, S 115/75)

Box: (Rx24/20, S 20/16″)
Score = Time

Goals: 5:00-7:00

Time Cap: 10:00

Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.

Accessories (Checkmark)

For Quality:

3 Sets:

8 Dual Dumbbell Box Step-Ups (20in, load choice)

15 Banded Face Pulls