12Mar
Announcements
Feb 27 -Mar 13 CrossFit Open Starts
HGXGEAR.com for Apparel
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Warm-Up
1-2 Sets
1:00 Cardio Choice
5/5 Kettlebell Halo
5/5 Kettlebell Windmill
8/8 Single Leg Kettlebell Romanian Deadlift
4/4 Pendulum Lunges
Specific Barbell Prep / Empty to Light Barbell
8-10 Empty Barbell Bench Press
Then build to working load and complete:
5 Reps @ 50% of 1RM
3 Reps @ 60% of 1RM
2 Reps @ 65% of 1RM
Athletes should arrive at Set 1 feeling warm through the chest and shoulders, confident in their setup, grip, and posterior chain set-up
Specific Primer / After Bench Press
9/7 Cal
3-5 Box Pike Handstand Push-Ups or 3 Slow Descent HSPU Negatives (:03 descent)
25ft Goblet Walking Lunge @ Warm-Up Load
-
9/7 Cal
3 Slow Descent HSPU Negatives (:03 descent) or 3 Strict Handstand Push-Ups to 1 AbMat
25ft Goblet Walking Lunge @ Working Load
-
9/7 Calorie
3-5 Strict Handstand Push-Ups or Modification for the Workout
25ft Goblet Walking Lunge @ Working Load
Progress athletes through the HSPU ladder based on their level. Coaches should confirm the scaling tier and depth standard before the clock starts on "Iron Mile."
Bench Press (Weightlifting Variable Reps & Sets)
Goal: Controlled, quality reps across all three sets with load climbing each set. Set 3 at 80% should feel strong and confident, not a grind. With the 3:00 working window athletes should be set, focused, and ready before each set begins.
Level 1: 9-7-5 keeping all sets @ 6-7 RPE with quality rep focus and some in the tank.
Travel/Hotel: Dual Dumbbell Bench Press or Dual Dumbbell Floor Press for 15-12-9 reps at a challenging and consistent loading across all three sets.
Modifications and Adjustments
- Adjust grip width for athletes dealing with shoulder or wrist discomfort. A slightly narrower grip can reduce stress on the anterior shoulder without compromising the pressing pattern.
- Move to a Floor Press to limit range of motion for athletes dealing with shoulder impingement or discomfort at the bottom of the press.
- Adjust to Single Arm Dumbbell Press for athletes managing a unilateral shoulder limitation, allowing each side to be trained independently.
"Iron Mile" (Time)
For Time:
4 Sets:
16/12 Cal Bike 20/16 Cal row or Ski
10 Strict Handstand Push-Ups
25/25ft Goblet Walking Lunge
Rest 1:00 b/t sets
Kettlebell: (Rx53/35, S 44/26)
DB:(Rx50/35, S 40/25)
Goal: Each set completed in 2:30–3:15 | Total time under 16:00 with rest
Time Cap: 17:00
RPE: 8–8.5/10
Stimulus: Gymnastics Strength / Aerobic Capacity
Primary Objective: Protect the strict pressing strength across all 4 sets. Handstand push-ups should be unbroken or quick sets of 5+5, or 4+3+3... if athletes are failing reps by set 3, the stimulus is lost.
Secondary Objective: Keep the goblet lunge load honest. This is not a recovery movement and should be a challenging, unbroken 50ft (15m) leaving athletes breathing before the rest window begins.
Mobility (Checkmark)
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
12Mar
Announcements
Feb 27 -Mar 13 CrossFit Open Starts
HGXGEAR.com for Apparel
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Deadlift (12min to build heavy 2RM
then..
3x5 at 75-70% from above )
B: Bent Over Row (3x3 at 92+%)
C: Yates rows (Same weight as Bent over row
5x5
***
3 sets
10/10 Renegade rows with a twist)
12Mar
Announcements
Feb 27 -Mar 13 CrossFit Open Starts
HGXGEAR.com for Apparel
HomeGrown AthletX - Legends (65+)
Metcon (Checkmark)
Warm-up:
PVC
Small plates (Y, T, W)
***
12 DBs RDL
12 DBs Power clean
12 DBs Shoulder to overhead
24 Marching in place with DBs
250M DBs Farmers carry
12Mar
Announcements
Feb 27 -Mar 13 CrossFit Open Starts
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Warm-Up
1-2 Sets
1:00 Cardio Choice (Ideally Bike)
5/5 Kettlebell Halo
5/5 Kettlebell Windmill
8/8 Single Leg Kettlebell Romanian Deadlift
4/4 Pendulum Lunges
Specific Barbell Prep / Empty to Light Barbell
8-10 Empty Barbell Bench Press
Then build to working load and complete:
5 Reps @ 50% of 1RM
3 Reps @ 60% of 1RM
2 Reps @ 65% of 1RM
Athletes should arrive at Set 1 feeling warm through the chest and shoulders, confident in their setup, grip, and posterior chain set-up
Specific Primer / After Bench Press
9/7 Calorie Echo Bike
3-5 Box Pike Handstand Push-Ups or 3 Slow Descent HSPU Negatives (:03 descent)
25ft Goblet Walking Lunge @ Warm-Up Load
-
9/7 Calorie Echo Bike
3 Slow Descent HSPU Negatives (:03 descent) or 3 Strict Handstand Push-Ups to 1 AbMat
25ft Goblet Walking Lunge @ Working Load
-
9/7 Calorie Echo Bike
3-5 Strict Handstand Push-Ups or Modification for the Workout
25ft Goblet Walking Lunge @ Working Load
Progress athletes through the HSPU ladder based on their level. Coaches should confirm the scaling tier and depth standard before the clock starts on "Iron Mile."
Bench Press (Weightlifting Variable Reps & Sets)
Goal: Controlled, quality reps across all three sets with load climbing each set. Set 3 at 80% should feel strong and confident, not a grind. With the 3:00 working window athletes should be set, focused, and ready before each set begins.
Level 1: 9-7-5 keeping all sets @ 6-7 RPE with quality rep focus and some in the tank.
Travel/Hotel: Dual Dumbbell Bench Press or Dual Dumbbell Floor Press for 15-12-9 reps at a challenging and consistent loading across all three sets.
Modifications and Adjustments
- Adjust grip width for athletes dealing with shoulder or wrist discomfort. A slightly narrower grip can reduce stress on the anterior shoulder without compromising the pressing pattern.
- Move to a Floor Press to limit range of motion for athletes dealing with shoulder impingement or discomfort at the bottom of the press.
- Adjust to Single Arm Dumbbell Press for athletes managing a unilateral shoulder limitation, allowing each side to be trained independently.
"Iron Mile" (Time)
For Time:
4 Sets:
16/12 Calorie Echo Bike
10 Strict Handstand Push-Ups
50ft (15m) Goblet Walking Lunge
Rest 1:00 b/t sets
Kettlebell: 53/35lb, 24/16kg
Goal: Each set completed in 2:30–3:15 | Total time under 16:00 with rest
Time Cap: 17:00
RPE: 8–8.5/10
Stimulus: Gymnastics Strength / Aerobic Capacity
Primary Objective: Protect the strict pressing strength across all 4 sets. Handstand push-ups should be unbroken or quick sets of 5+5, or 4+3+3... if athletes are failing reps by set 3, the stimulus is lost.
Secondary Objective: Keep the goblet lunge load honest. This is not a recovery movement and should be a challenging, unbroken 50ft (15m) leaving athletes breathing before the rest window begins.
[Iron Mile: Level 2, Lever 1, & Masters 55+] (Time)
Level 2:
5 Sets
16/12 Calorie Echo Bike
8 Strict Handstand Push-Ups
50ft / 15m Goblet Walking Lunge
Rest 1:00 between sets
Reduce depth on Strict HSPU with 1–2 Abmat
Kettlebell: 44/26lb, 20/12kg
---
Level 1:
5 Sets
12/9 Calorie Echo Bike
8 Dumbbell Strict Press
50ft / 15m Goblet Walking Lunge
Rest 1:00 between sets
Dumbbells: 2 x 25/15lb (12/7kg)
Focus on vertical torso and full lockout on press
Goblet Lunge: 1 x 25/15lb
---
Masters 55+
5 Sets
12/9 Calorie Echo Bike
8 Strict Handstand Push-Ups to 1–2 Abmat
50ft (15m) Goblet Walking Lunge
Rest 1:00 between sets
Kettlebell: 44/26lb, 20/12kg
[Iron Mile: Competitor & Travel] (Time)
Competitor:
5 Sets
16/12 Calorie Echo Bike
8 Def Strict Handstand Push-Ups
50ft (15m) Goblet Walking Lunge
Rest 1:00 between sets
Add a 10lb / 5kg plate deficit on Strict HSPU
Kettlebell: 70/53, 32/24kg
---
Travel / Hotel:
5 Sets
200m Run
8 Dumbbell Strict Press
16 Goblet Lunge
Rest 1:00 between sets
Dumbbells: 2 x 50/35lb (22.5/12kg)
Goblet Lunge: 1 x 50/35lb (22.5/12kg)
Mobility (Checkmark)
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Optional Accessories (Checkmark)
For Quality
4 Sets:
7/5 Ring Dips
:10-:15 Ring L-Sit
12 V-Ups
11Mar
Announcements
Feb 27 -Mar 13 CrossFit Open Starts
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Prep
2 Sets:
20 Lateral Line Hops
10 Alt Skater Hops
10 Banded Pass-Throughs (wide to narrow grip)
10 Banded Pull-Aparts
10 Cossack Squats
8 Prone Swimmers
5 Broad Jumps (focus on soft, controlled single leg landing)
Specific Barbell Prep / Empty to Light Barbell
2-3 Sets:
3 Position Snatch High Pull (High Hang + Hang + Mid-Shin)
3 High Hang Muscle Snatch
3 Snatch Balance to Power Position
3 Position Power Snatch (High Hang + Hang + Mid-Shin).
Specific Plyo Primer / Before Starting Sets
2 Controlled Sets:
3 Box Jumps to Single Leg Landing (right foot)
3 Box Jumps to Single Leg Landing (left foot)
2-3 Power Snatches @ opening load
Use this to confirm box height and dial in the single leg landing before the clock starts. Land soft, absorb through the hip, and stay balanced before stepping down.
Weightlifting + Plyo Day (10 Rounds for weight)
Power Snatch
Every 2:00 x 10 Sets
Set 1: 5 Reps
Set 2: 4 Reps
Set 3: 3 Reps
Set 4: 2 Reps
Set 5: 1 Rep
*Then repeat sequence starting at 5 again
Add 4 Box Jumps to Single Leg Leg after each set (alt which foot lands on the box on each rep) challenge box height that you can safely and effectively do.
*Not TnG Reps
Starting @ 90-95% of 5RM from 2 weeks ago and increasing on every set building to a heavy single today with the focus of ending with the heaviest load on the second round through this.
The goal today is to start at 90% of your 5RM Power Snatch from a couple weeks ago and increase loads on each set, building to something heavy for each set. These are meant to be quality quick singles on each and every set with the second go through of the 5-4-3-2-1 heavier than the first time through the sequence.
[Weightlifting + Plyo Day: Level 2, Lever 1, & Masters 55+] (10 Rounds for weight)
Level 2:
As prescribed
---
Level 1:
Hang Power Snatch for 3 Reps each set.
Focus on quality mechanics from the knee through the hip with a close, aggressive turnover into the catch.
Combine with traditional Box Jumps to a safe and consistent height.
---
Masters 55+ :
As prescribed
[Weightlifting + Plyo Day: Competitor & Travel] (10 Rounds for weight)
Comp :
As prescribed
---
Hotel / Travel:
Alt Dumbbell Snatch
Every 2:00 x 10 Sets
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Rep
*Then repeat sequence starting at 10 again
Increasing loads
Sub Broad Jump to Single Leg Land or Ice Skater Jumps + Stick the Landing for Box Jump to Single Leg Land.
Mobility (Checkmark)
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00/:100 Scorpion Stretch
1:00 Child’s Pose
Optional Accessories (Checkmark)
For Quality
4 Sets:
50/50ft (15/15m) Mixed Rack + Overhead Carry (Kettlebell)
8-10 Seated Banded Cuban Rotation and Press
11Mar
Announcements
Feb 27 -Mar 13 CrossFit Open Starts
HGXGEAR.com for Apparel
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Prep
2 Sets:
20 Lateral Line Hops
10 Alt Skater Hops
10 Banded Pass-Throughs (wide to narrow grip)
10 Banded Pull-Aparts
10 Cossack Squats
8 Prone Swimmers
5 Broad Jumps (focus on soft, controlled single leg landing)
Specific Barbell Prep / Empty to Light Barbell
2-3 Sets:
3 Position Snatch High Pull (High Hang + Hang + Mid-Shin)
3 High Hang Muscle Snatch
3 Snatch Balance to Power Position
3 Position Power Snatch (High Hang + Hang + Mid-Shin).
Specific Plyo Primer / Before Starting Sets
2 Controlled Sets:
3 Box Jumps to Single Leg Landing (right foot)
3 Box Jumps to Single Leg Landing (left foot)
2-3 Power Snatches @ opening load
Use this to confirm box height and dial in the single leg landing before the clock starts. Land soft, absorb through the hip, and stay balanced before stepping down.
Weightlifting + Plyo Day (10 Rounds for weight)
Power Snatch
Every 2:00 x 10 Sets
Set 1: 5 Reps
Set 2: 4 Reps
Set 3: 3 Reps
Set 4: 2 Reps
Set 5: 1 Rep
*Then repeat sequence starting at 5 again
Add 4 Box Jumps to Single Leg Leg after each set (alt which foot lands on the box on each rep) challenge box height that you can safely and effectively do.
*Not TnG Reps
Starting @ 90-95% of 5RM from 2 weeks ago and increasing on every set building to a heavy single today with the focus of ending with the heaviest load on the second round through this.
The goal today is to start at 90% of your 5RM Power Snatch from a couple weeks ago and increase loads on each set, building to something heavy for each set. These are meant to be quality quick singles on each and every set with the second go through of the 5-4-3-2-1 heavier than the first time through the sequence.
Accessories (Checkmark)
For Quality
4 Sets:
7/5 Ring Dips
:10-:15 Ring L-Sit
12 V-Ups
Mobility (Checkmark)
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00/:100 Scorpion Stretch
1:00 Child’s Pose