Workout of the day

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 - HGX-FIT (Progressive Overload/Accessories)

A: Pendlay Row (Time cap: 12min
5x5 at 85% of 1RM
***B/T sets 15 Banded lat pulls***
Tempo (2.1.x.1))

B: Yates rows (Time cap: 12min
5 x 5 at 85% of 1RM
***B/T sets 5 Chin-ups (weighted)***)

C: Metcon (Checkmark)

4 sets

8/8 DB Bent over rows

8/8 DB Hammer curls

8/8 DB Bicep curls

15/15 DB Preacher curls

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

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Easy Run or 2:00 Bike

-

2 Rounds

10/10 Standing Leg Swings per side (Rig as support hold)

10/10 Quadruped Hip Circles

5/5 Pendulum Lunges

10 Alt Box Step-Ups

5 No Jump Burpees (easy, focus on rhythm)

Primer (Checkmark)

2 Sets:

5 Burpee Box Jump Overs

100m Run at effort

10/8 Cal Bike 14/12 Cal Row or Ski

100m Run at effort

5 Burpee Box Jump Overs

Use this to confirm box height, bike feel, and pacing intent before "Penalty Box" begins.

"Penalty Box" (4 Rounds for time ↓ shorter is better)

Every 9:00 x 4 Sets

10 Burpee Box Jump Overs

200m Run

30/22 Cal Bike or 43/30 Cal Row or ski

200m Run

10 Burpee Box Jump Overs

Box: (Rx24/20, S 20/16″)
Time Cap: 8:00 per set

Score = Sum Total Time (all 4 sets combined)

Goals: 6:00-8:00 per set

Stimulus: Aerobic Capacity / Leg Stamina

RPE: 8.5/10

Primary Objective: Complete all four sets at a consistent pace +/- 10 seconds

Secondary Objective: Complete all sets in sub 7:00 to allow 2:00 of recovery between sets.

Stretch (Checkmark)

For Quality:

:60/:60 Couch Stretch

:60/:60 Hurdler Stretch w/reach

:60/:60 Pigeon Pose

:60 straddle

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 - Legends (65+)

Metcon (No Measure)

Warm-up

PVC

Red band (locate above your head)

***

12min AMRAP

12 DB swings

12/12 Single arm ring rows

12/12 Single arm hammer curls

100M DB farmers carry

***

12min AMRAP

12/12 DB hang power cleans

12/12 DB shoulder to overhead

100M DB farmers carry (overhead)

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 (Checkmark)

General Warm-Up

2x

1:00 Cardio Choice

8 Walking Inchworm to Hollow

8/8 Dual Kettlebell Staggered Stance Romanian Deadlift

8 Scapular Pull-Ups

8/8 Single Arm Rotational Ring Rows

Specific Prep

5 Sumo Deadlifts @ 40-50%

3 Sumo Deadlifts @ 50-60%

3 Sumo Deadlifts @ 60-70%

Then ... Planned Working Loads on the Barbell

Sumo Deadlift (Every 3:00 x 5 Sets:
5 Sumo Deadlifts

All sets at the same load. Target 75-80% of 1RM Deadlift.)

Modifications:

Level 1: Same set and rep scheme at a load that allows full positional control, or Conventional Deadlift if the Sumo stance is significantly limiting for an athlete new to the movement.

Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dual Dumbbell Romanian Deadlifts or Single Leg Romanian Deadlifts at a challenging load consistent across all five sets.

Primer (Checkmark)

3 Jumping Pull-Ups with 3-second Eccentric

8 Dual Kettlebell Gorilla Rows @ Warm-Up Loads

10 GHD Hip Extensions

4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)

25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry

-

3-5 Strict Pull-Ups

8 Dual Kettlebell Gorilla Rows @ Working Loads

10 GHD Hip Extensions

4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)

25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry

Use this to confirm Pull-Up scaling, Gorilla Row load, GHD range of motion, and Carry load and position before "Extra Time" begins.

"Extra Time" (AMRAP - Rounds)

16:00 EMOM

Minute 1: 5 Strict Pull-Ups

Minute 2: 10 Dual Kettlebell Gorilla Rows

Minute 3: 15 GHD Hip Extensions or 20 Banded Good Mornings

Minute 4: 100ft (30m) Sandbag Carry or Dual Kettlebell Front Rack Carry

*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.

Gorilla Rows: KB 2 x (Rx53/35, S 44/26)

DB 2 x (Rx50/35, S 40/25)

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

Dual KB Front Rack Carry: 2 x (Rx53/35, S 44/26)
Score = Completed Rounds (4 total)

Goals: Consistent sets and good positions across all 16 minutes

Stimulus: Strength Stamina / Endurance

RPE: 6/10

Primary Objective: Complete every minute unbroken and with quality mechanics, finishing each station with at least 10-15 seconds of rest before the next minute begins.

Secondary Objective: Maintain upright posture and a braced midline on the Carry across all four rounds, treating it as a positional integrity test rather than a conditioning push.

Accessories (Checkmark)

For Quality:

3 Sets:

12 Ring Bicep Curls

12 Ring Hamstring Curls

:30 Weighted Sorenson Hold

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 - Legends (65+)

Metcon (Checkmark)

Warm-up: 15 reps

3 sets Small plates (Y, T, W)

*****

Interval training

Bench sit / stand (with weight)

100M Farmers carry (weight)

Wall push-ups

100M Farmers carry (weight)

DBs Burpee to overhead

100M Farmers carry (weight)

Knee raises

100M Farmers carry

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 - HGX-FIT (Progressive Overload/Accessories)

A: Incline Bench Press (Weight)

Every :90sec

7/5/3, 7/5/3, 7/5/3 (wave)

70/75/80%, 75/80/85%, 78/83/88%

*****

4 sets

10 DBs Incline Barrel press

12 DBs Standing flys

B: Metcon (Checkmark)

3 sets

12 DBs Skull crushers

15 Banded behind the head tricep press

****

CORE