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 - 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 - 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

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 - 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 - Functional Fitness (CrossFit)

Warm-Up:

2:00 Cardio Choice

-

10 Alternating Arm Swings

10 Back Slaps

10 Behind the Neck Elbow Punch Throughs

:20 Hand to Hand Wrist Circles

10 Bootstrap Squats

5/5 World's Greatest Stretch

:15/:15 Crossbody Lat Stretch

-

2 Sets: (Priming the Legs and Shoulders for the Complex)

8 Barbell Good Mornings

6 Tall Muscle Cleans

6 Barbell Front Squats

6 Bradford Press w/Lockout

8 Scapular Pull-Aparts

-

2 Sets: Empty, Then Building

3 Clean Lift Offs

2 High Hang Power Cleans

2 Front Squats w/ :02 Pause in the Bottom

2 Split Jerks (Slow footwork, hold the receiving position :03)

-

Power Clean + Front Squat + Split Jerk

2 x 1+1+1 @ 45-55%

2 x 1+1+1 @ 55-65%

1 x 1+1+1 @ 65-70%

Clean and Jerk (Power Clean + Front Squat + Split Jerk

For Load
Every 2:00 x 6 Sets
1 Power Clean + 1 Front Squat + 1 Split Jerk @ 70%+
Percentages are based off the 1RM of the limiter in the complex.)

Loading Notes

• Start at 70% and build across the six sets to a heavy complex for the day, not a max single.

• The limiter is the split jerk for most athletes, so pick the number that keeps the overhead clean and locked.

• If footwork gets sloppy or the front squat stalls, hold the load for the remaining sets rather than climbing.

"Interlocked" (Time)

For Time

5 Rounds

10 Thrusters

20 Alt DB Snatch

10 Burpee Pull-Ups

Time Cap: 17:00

Score = Time

Barbell: (Rx 95/65, S 75/55)

Dumbbell: (Rx50/35, S 40/25)
Goals: 13:00-16:00

Stimulus: Muscular Endurance / Upper Body Interference

RPE: 8.5/10

Primary Objective: Unbroken thrusters every round.

Secondary Objective: Complete the dumbbell snatches and burpee pull-ups in under 2:00 each round.

[Interlocked:Levels] (Time)

Masters 55+:

5 Rounds

10 Thrusters

20 Alternating Dumbbell Snatch

10 Burpee Pull-Ups

Barbell: 75/55lb

Dumbbell: 30/20lb

Accessories (Checkmark)

For Quality:

3 Sets:

10/10 Single Arm Strict Press

15 Banded Face Pulls

12 Weighted GHD Hip Extensions

Choice on Loads

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

1:30 Cardio Choice (Row Ideally)

-

10 Banded Pull-Aparts

:20/:20 Crossbody Lat Stretch

10 Down Dog to Up Dog

8 Inchworm Push-Ups

16 Bear Plank Shoulder Taps

:15 Dead-Hang + :15 Active Hang

10 Alternating Arm Swings

-

2 Sets:

10 Banded Good Mornings

8 Scapular Pull-Ups

10 Hollow Rocks

8/8 Single Arm Dumbbell Bent Over Row @ Light Load (Priming the Lats and Grip for Rope Climbs)

Specific Prep

3/3 Single Arm Rope Rows

3 Pull to Stands

3 Rope Foot Clamps and Stand

-

1-2 Rope Climbs @ Half Height or working modification for the day

-

2-3 Sets: Starting Light then working to working loads

6-8 Supine Grip Bent Over Barbell Row (Flat back, hips still, drive the bar to the belly)

6-8 Dual Dumbbell Hammer Curls @ Warm-Up Loads

-

Use to confirm barbell load, dumbbell loads, and the rope climb variation before the first working set.

Rope Climb + Supine Grip Bent Over Barbell Row + Dual Dumbbell Hammer Curls (Checkmark)

Every 4:00 x 4 Sets

3/2 Rope Climbs

12 Supine Grip Bent Over Barbell Row

18 Dual Dumbbell Hammer Curls

Suggested Loads

Barbell: (Rx 115/75, S 95/65)

Dumbbells: 2 x (Rx35/25, S 20/10)
• Loads are suggested, not prescribed; pick weights that keep all 12 rows strict and all 18 curls in two sets or fewer on the final round.

• Rope climbs come first while grip is fresh, get up and down under control rather than racing the interval.

• Aim to finish each set around 2:30-3:00 so there is real rest before the next interval starts.

Accessory Finisher (Checkmark)

For Quality

4 Sets:

10/10 Russian Twist Medball Throw

:30 Weighted Sorenson Hold

1:00 Forearm Plank Hold