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 - Uniquely Abled Fitness

Warm-up (No Measure)

:30 plate step ups

:30 lateral steps

:30 ground to overhead

Plate carry

Rolling plate game

Push Press (5x5
Build over sets)

AMRAP w/ partner (Checkmark)

Split work with your partner

10 push ups

20 kb swings

40 jump rope

100 m farmer's carry (heavy!) w/ 2 db

*Dallas kb 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

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

2:00 Cardio Choice

10 Arm Circles Forward and Backward

5 Inchworm to Hollow Hold

10 Scapular Push-Ups

8/8 Fire Hydrants

10 Air Squats

50 Single Unders

Specific Prep

2 Sets, Building to Working Loads

5 Push-Ups (full range, controlled descent)

5 Wall Balls (focus to catch high and then ride into a quality rebound into the next rep)

:30 Jump Rope Practice

"Hobgoblin" (6 Rounds for time ↓ shorter is better)

For Time:

Every 3:00 x 6 Sets

15/10 Push-Ups

15 Wall Balls

50 Double Unders (A: 75 singles)

Wall Ball: (Rx 20/14, S 16/12) 10/9ft
Score = Sum Total Time

Goals: Complete each set in 1:45-2:15

Stimulus: Push Interference

RPE: 8/10

Secondary Objective: Descending round times across the six sets, finishing faster than you started as rest and rhythm compound.

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

B: Romanian Deadlift (RDL) (Every 2min for 5 sets
5 RDL at 80%)

C: Metcon (Checkmark)

4 sets

10 Dual DBs Gorilla rows

10/10 DBs Renegade rows with a twist

25 Russian twist w/wall ball (20/16#)

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

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

200m Easy Jog

10 Alternating Active Pigeon Stretch

10 Inchworms

10 Glute Bridges

10 Scapular Pull-Ups

10 Kip Swings

10 Hanging Knee Raises

10 Alternating Reverse Lunges

8 Plate Ground to Overhead

Specific Rope Climb and Toes to Bar Prep

2 Sets:

5 Foot Lock Practice on Rope (from floor)

5 Toes to Bar or Hanging Knee Raises (building to full range)

10 Plate Overhead Lunges (light, focus on lockout and midline)

2 x (Building to Working Load)

2 Rope Climbs or 2 Pull to Stands or Hand Over Hand Rope Sled Pulls

8 Toes to Bar

10 Plate Overhead Lunges at working weight

Primer (No Measure)

With a Partner, at Working Loads

2 Sets:

2 Rope Climbs (Combined)

6 Toes to Bar (Each)

10 Plate Overhead Lunges (Combined)

Rest :30 b/t sets

Use this to confirm rope climb approach, toes to bar mechanics, and lunge load before "Partner White" begins.

"Partner White" (Time)

For Time

With a Partner

5 Rounds:

3 Rope Climbs (Combined)

10 Toes to Bar (Each)

21 Plate Overhead Lunges (Combined)

400m Run (Together, Carrying Plate)

Plate: (Rx45/35, Rx25/15)

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
Score = Time

Goals: 22:00-26:00

Time Cap: 30:00

Secondary Objective: Unbroken toes to bar for each partner and unbroken lunge sets with a clean 11/10 split between partners, minimizing breaks and transitions within each movement.

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

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)

100 m row eyes closed

Pull up practice! (7 min)

Clean and Jerk (every 2 min 2 clean and press)

Happy Friday! (Checkmark)

5 rounds

5 power cleans

5 thrusters

5 push press

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

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

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

2 x

1:00 Row

10 Banded Pass Throughs

15 Banded Pull Aparts

5 (Inchworm + 2 Push-Ups + 4 Mountain Climbers)

10 Russian Kettlebell Swings

Specific Prep

3 Sets, Building to Working Loads

5 Bench Press

5 Bent Over Barbell Rows

Strength (2 Rounds for weight)

10:00 EMOM

Minute 1: 8 Bench Press

Minute 2: 8 Bent Over Barbell Row
Bench Press working at 65-70% of 1RM. Set the scapulae before each set, keep the bar path consistent, and control the descent. This is a density block, not a max effort; the load should feel challenging but allow for unbroken sets and a strong position from rep one through rep eight on both movements. Bent over barbell row is suggested at 135/95lb (61/43kg); athletes should select a load that allows for a consistent torso angle and a strong lat finish on every rep without the lower back rounding or the hips rising.

Modifications:

Level 1: Reduce bench press percentage to 60% or work to a comfortable load that allows for quality mechanics; use dual dumbbell bent over row or chest supported rows if barbell positioning is a limiting factor.

Hotel Gym / Travel: Dumbbell bench press for the pressing minute and dual dumbbell or single arm bent over row for the pulling minute, building across sets to the heaviest load that maintains quality positioning.

Primer (No Measure)

2 x

1 Partial Wall Walk + 1 Full Wall Walk (Reduce range of motion or distance to wall as the modification for the day)

6 American Kettlebell Swings at working weight

9/7 Cals

Rest as needed between sets.

Use this to confirm wall walk standard, kettlebell load, and row pacing before "Mysterio" begins.

"Mysterio" (AMRAP - Rounds and Reps)

ForRounds + Reps:

12:00 AMRAP

2 Wall Walks

8 American Kettlebell Swings

12/9 Cal Row or Ski or 8/6 Cal Bike

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

Wall Walk: 10-in From Wall
Score = Rounds + Reps

Goals: 6-8 Rounds

Stimulus: Posterior Chain / Muscular Endurance

RPE: 7.5/10

Secondary Objective: Keep the wall walks and kettlebell swings unbroken every round, using the row as the pacing and breathing tool between efforts.

Accessories (Checkmark)

For Quality:

Accumulate 100 Banded Tricep Extensions

Accumulate 100 Banded Bicep Curls