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 - 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

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 or Bike Ideally)

-

10 Alternating Scorpions

5/5 World's Greatest Stretch

:20/:20 Active Pigeon Stretch

15 Banded Good Mornings

10 Glute Bridges

-

2 Sets (Priming the Hinge and the Legs for Heavy Pulls):

8/8 Single Leg Romanian Deadlifts @ Empty Barbell

10 Alternating Box Step-Ups

5 Box Jumps w/ step-down

Specific Barbell Prep

3 Deadlift Lift Offs @ Light Load (Focusing on Hips and Shoulders Rising Together to the knee

3 Deadlifts @ same load

-

5 Deadlifts @ 40-50%

4 Deadlifts @ 55-65%

3 Deadlifts @ 70-75%

2 Deadlifts @ 80% (First working set load)

Deadlift (Weightlifting Variable Reps & Sets)

Loading Notes

• Low volume by design, we are peaking top end strength in prep for a 3RM in two weeks.

• Set 2 can nudge above 80% if set 1 moved clean, but do not chase a max today.

• Reps are dead stop singles within the set, reset the brace and the back on every pull.

"Tangled" (Time)

For Time

9-7-5

Deadlifts

Box Jumps

Directly Into...

15-12-9

Deadlifts

Box Jump Overs

Time Cap: 15:00

Score = Time

Deadlift 1: (Rx 315/205, S 245/175)

Box 1: (Rx30/24, S 24/20″)

Deadlift 2: (Rx 225/155, S 165/125)

Box 2: (Rx24/20, S 20/16″)

Goals: 7:00-11:00

Stimulus: Posterior Chain / Deadlift Conditioning

RPE: 8.5/10

Primary Objective: Move the opening couplet with controlled aggression, then raise cycle speed once the load and box height drop.

Secondary Objective: Hold consistent deadlift mechanics and confident box movement as posterior chain fatigue builds.

[Tangled:Levels] (Time)

Masters 55+:

9-7-5 Deadlifts and Box Jumps, then 15-12-9 Deadlifts and Box Jump Overs

Deadlift 1: 225/155lb

Box 1: 24/20in

Deadlift 2: 155/105lb

Box 2: 20in

Accessories (Checkmark)

For Quality:

3 Sets:

:15/:15 Copenhagen Plank

:30 Hamstring Plank or Supine Chinese Plank

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 Down Dog to Up Dog

10 Down Dog Toe Touches

8 Inchworm Push-Ups

5/5 World's Greatest Stretch

8/8 Quadruped Thoracic Rotations

10 Banded Pull-Aparts

:20/:20 Crossbody Lat Stretch

-

2 Sets:

16 Bear Plank Shoulder Taps

10 Hollow Rocks

10 Arch Rocks

:15 Wall Lean March + :15 Wall Lean Sprint

Specific Wall Walk and Toes-to-Bar Prep

2 Down Dog to Feet On Wall and Pike

2 Wall Walks @ 1/2 Range (Hands walking in, ribs down, hips stacked)

1 Wall Walk to 10-20-in Target + :10 Hold

-

Hanging Build (Simple to Complex):

8 Scapular Pull-Ups

8 Bar Kip Swings

5 Knees to Chest

5 Knees to Elbows

3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)

"Double Helix" (2 Rounds for time ↓ shorter is better)

For Time, Two Segments

0:00 - 15:00

3 Rounds

500/450m Row or Ski

5 Wall Walks

15:00 - 30:00

3 Rounds

400m Run

20 Toes to Bar

Time Cap: 14:00 / Segment

Score = Time for Each Segment

Wall Walk: 10-in Target

Goals: 8:00-11:00 per segment

Stimulus: Aerobic Gymnastics Conditioning

RPE: 8/10

Primary Objective: Complete each round in under 3:20 for roughly 10:00 total per segment.

Secondary Objective: Hold big sets on the wall walks and toes to bar while running and rowing near 5k pace.

[Double Helix:Levels] (2 Rounds for time ↓ shorter is better)

Masters 55+:

Segment 1, 3 Rounds: 400/350m Row, 4 Wall Walks

Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar or Alt Toes to Bar

Wall Walk: 20-in Target

Accessories (Checkmark)

For Quality:

3 Sets:

:30-:45 Wall Facing Handstand Hold

:30/:30 Side Plank

15 Tall Kneeling Straight Arm Banded Lat Pull Down

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)

Warmup: PVC and paloff press

Partner training:

A. 200 Plate ground to overhead

B. 200 rig supported squats

C. 200 DB swings

D. 100M walk

******

Rowing or Ski erg

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: Bench Press (Every 2min , 3 Waves
5/3/1, 5/3/1, 5/3/1
75/80/85, 80/85/90, 85/90/95+
)

B: Metcon (Checkmark)

3 sets

10/10Single arm glute bridge floor press

12/12 Single arm medball push-ups

12/12 Single arm standing flys (keep arm straight)

****

3 sets

10/10 DB Skull crushers

12-15/12-15 Banded cross body tricep ext