Workout of the day

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

2027 CrossFit Open Feb 18, Feb 25, March 4

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up

General Warm-Up

2:00 Cardio Choice

10/10 Quadruped Thoracic Rotations

:20 Extended Plank Reverse Bridge

10 Hollow Rocks

10 Arch Rocks

Then Jump into the Ring Muscle-Up Progressions and Practice

"Vaya Con Dios" (AMRAP - Rounds & Reps)

AMRAP 20:00

2 Wall Walks

4/3 Ring Muscle-Ups (A: 4 Ring Rows + 4 Ring Push-Ups)

16 Wall Balls

64 Double Unders (A: 96 singles)

Score = Rounds + Reps

Wall Ball: (Rx 20/14, S 16/12), 10/9ft target

Wall Walk: 10-in
Goals: 5+

Stimulus: Upper Body Density / Muscular Stamina

RPE: 8.5/10

Secondary Objective: Keep wall balls and double-unders to two sets or less every round, treating them as the relative recovery between the more demanding gymnastics movements.

Accessories

For Completion:

9:00 EMOM

Minute 1 - 5/5 Bird Dog Row

Minute 2 - 10 GHD Hip Extension w/ Rotation

Minute 3 - 5 Nordic Squats

Optional Accessories (Checkmark)

For Quality

3 Sets:

5/5 Low Plank Knee to Elbow , Slow

10 Goblet Cossack Squats

50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)

Announcements

HGX GEAR for Apparel

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

2027 CrossFit Open Feb 18, Feb 25, March 4

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Deadlift (Every 2min for 9 sets. Percentages from 1RM
5-3-1/5-3-1/5-3-1
Wave 1: 80-85-90%
Wave 2: 85-88-91%
Wave 3: 88-91-94+%)

B: Metcon (Checkmark)

5 sets: 5 reps of seated military press at 65+% of 1RM strict press

*****

3 sets

12 DBs rear delts

12 DBs front delts

12 DBs side delts

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

2027 CrossFit Open Feb 18, Feb 25, March 4

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up

General Warm-Up

3 Rounds

400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)

10m Knee Hug + Lunge and Twist

10m Ostrich Walk

12/12 Leg Swings

10/10 Fire Hydrants

10m/10m A-Skips + B-Skips

Use this to confirm run pace and machine calorie targets before "PRVN Engine" begins.

PRVN Engine (2 Rounds for calories)

AMRAP 10:00

1500m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1500m Run

Max Calorie Bike (in remaining time)
Sub in Ski if needed

Accessories  

For Completion:

12:00 AMRAP

5 Seated Good Mornings , 5s Negative & Concentric

:30/:30 Seated Figure Four Stretch

10 Scarecrow Plate Rotations

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

2027 CrossFit Open Feb 18, Feb 25, March 4

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up

General Warm-Up

2 Sets

10 Banded Passthroughs

15 Banded Pull-Aparts

5/5 Single Arm Kettlebell Strict Press

5/5 Kettlebell Windmill

:15 Hollow Hold

10 Alternating V-Ups

Specific Barbell Prep

10 Bradford Press w/Lockout @ Empty Barbell

5 Strict Press @ light loads w/1sec Pause in Overhead

2 x 3 Strict Press @ moderate load and / or test load

Shoulder Press (Strength: 3 x 10 Strict Press Test
Every 3:00 x 3 Sets
10 Strict Press
)

This is a re-test of the 3x10 strict press from Week 1. The goal is a modest 5-10lb (2.5-5kg) increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, have them build to a challenging but manageable 3x10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.

Modifications:

Level 1: Every 3:00 x 3 Sets, 10 Strict Press at a moderate, consistent load around 6-7/10 RPE; prioritize position over loading and record the load for future re-testing

"Be Nice" (Time)

For Time

24-16-12-8

Toes-to-Bar

DB Bench Press

American KB Swings

Rest :45 between sets

Time Cap: 16:00

Score = Time

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

Kettlebell: (Rx53/35, S 44/26)
Goals: 11:00-15:00

Stimulus: Upper Body Density / Grip Endurance

RPE: 8/10

Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.

Accessories (Checkmark)

For Quality:

3 Sets

15 Banded Tricep Extensions

10 Incline Y Raise , Light to Moderate

Announcements

HGX GEAR for Apparel

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

2027 CrossFit Open Feb 18, Feb 25, March 4

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warmup: 2 Rds

12 reps of Paloff press/Face pulls/Wood chops

Then…

2 Rds, 12/12 single arm ring rows

12min AMRAP

12 DB/KB swings

12/12 Single arm ring rows

12/12 Single arm hammer curls

100M DB/KB farmers carry

***

12min AMRAP

12 Plate ground to overhead

12 Plate chest press/rotations

100M Plate overhead carry

Announcements

HGX GEAR for Apparel

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

2027 CrossFit Open Feb 18, Feb 25, March 4

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Bench Press (5x5 at 75% of new 1RM
*****
3 sets
8 Close grip bench press at 60% of 1RM
8 DBs Floor press
8 DB Pullovers
8 DBs Standing flys)

B: Metcon (Checkmark)

3 sets

8 DBs Skull crushers

8 DB Tricep ext (behind the head)

15 Banded tricep ext

*****

Remaining time: CORE