28Jul
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 - HGX-FIT (Progressive Overload/Accessories)
A: Deadlift (Every 2min for 9 sets. Percentages from 1RM
7-5-3/7-5-3/7-5-3
Wave 1: 68-73-78%
Wave 2: 73-78-83%
Wave 3: 78-83-88%)
B: Metcon (Checkmark)
5 sets: 8 reps of seated military press at 60% of 1RM strict press
*****
3 sets
12 DBs rear delts
12 DBs front delts
12 DBs side delts
28Jul
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.
HomeGrown AthletX - Functional Fitness (CrossFit)
WARM-UP
General Warm-Up
1:30 Cardio Choice
-
10 Alternating Arm Swings
10 Back Slaps
10 Bootstrap Squats
5 Inchworm Push-Ups
20 Plank Shoulder Taps
10 Hollow Rocks
10 Alt V-Ups
Specific Prep
12/9 Calorie
8 GHD Sit-Ups (Short Range of Motion / Hands at Sides)
1 Partial Wall Walk + 1 Full Wall Walk (Focusing on "Point of Performance")
8 Deficit Push-Ups or Deficit Kneeling Push-Ups
8 Renegade Rows (Warm-Up Loads)
Barbell Prep / Primer
10 Empty Barbell Bench Press
5 Bench Press @ 40-50%
5 Bench Press @ 50-60%
3 Bench Press @ 60-65%
3 Bench Press @ 65-70%
Bench Press (Every 2:30 x 4 Sets
5 Reps @ 75% of 1RM Bench Press
)
Between each set: 5/5 Half Kneeling KB/DB Rotational Chop and Lift
We are building some horizontal pressing volume here with moderate loading across all four sets, while the superset chop and lift adds rotational core control and extra shoulder stability work between each bench effort.
The 75% loading should feel challenging but never a grind. Keep these intentional and controlled, not rushed. The 2:30 window allows for a smooth transition between movements and a full reset before the next set begins.
Modifications:
Level 1: Every 2:30 x 4 Sets, 5 Reps Bench Press at a moderate consistent load around 6-7/10 RPE; superset with 5/5 Half Kneeling DB or KB Rotational Chop and Lift at a light load
Hotel Gym / Travel: Every 2:30 x 4 Sets, 5/5 Single Arm Dumbbell Floor Press, building to a moderate-heavy load; superset with 5/5 Half Kneeling DB Rotational Chop and Lift
"Still Water" (AMRAP - Rounds)
15:00 EMOM
Minute 1: 14/11 Cal Row 11/9
Minute 2: 16 GHD Sit-Ups (A: AbMat Sit-Ups)
Minute 3: 3 Wall Walks
Minute 4: 16 Renegade Rows
Minute 5: Rest
Score = Successful Rounds Completed
Wall Walk: 10-in from wall
Dumbbells: 2 x (Rx50/35, S 40/25)
Goals: Complete all working minutes across all 3 rounds (15:00 EMOM)
Stimulus: Midline / Upper Body Density
RPE: 7/10
Primary Objective: Complete every working minute successfully, finishing each movement with time to spare before the next interval begins.
Secondary Objective: Keep the workout under control, prioritizing quality movement and consistent output across all 15 minutes rather than racing any single minute.
Accessories (Checkmark)
For Quality:
:15/:15 Ring Side Plank
10/10 Side Plank Banded Row
-then-
3 x 12 Weighted Russian Twists, Light to Moderate
-Rest 1:00-
28Jul
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 - Legends (65+)
Metcon (Checkmark)
Warm-up: 12 reps
3 sets Small plates (Y, T, W)
*****
Interval training
80 Bench sit / stand (with weight)
100M Farmers carry (weight)
80 DBs Burpee to overhead
100M Farmers carry (weight)
80 Knee raises
100M Farmers carry
27Jul
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 PVC Pass-Throughs
10/10 PVC Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
15/11 Calorie
2 x Empty Barbell
3 Hang High Pull
3 Hang Muscle Snatch
3 Overhead Squat
3 Snatch Balance
-
2-3 x With Light Loads
Snatch Lift Off
Slow Pull Power Snatch
Overhead Squat
Squat Snatch
-
Then build to 75% (Starting Loads)
Snatch (Every 2:00 x 6 Sets
Set 1: 3 Reps @ 70-75%
Set 2: 2 Reps @ 75-80%
Set 3: 1 Rep @ 80-85%
Set 4: 3 Reps @ 75-80%
Set 5: 2 Reps @ 80-85%
Set 6: 1 Rep @ 85-90%
)
We are working off an estimated or most recent 1RM Snatch for the day. These are wave loads designed to allow clean, consistent reps that build confidence and mechanical quality heading into a 1RM test in two weeks. Each set should feel snappy: a strong pull, an aggressive turnover, and a quality catch with a confident punch into the receiving position.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 1 Overhead Squat, Building Technical Precision and Quality
Hotel Gym / Travel: Every 2:00 x 6 Sets, 3/3 Dumbbell Squat Snatch, For Load
"Headwinds" (Time)
3:00 AMRAP
12/9 Cal Bike or Cal 16/13 Row or Ski
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest b/t sets
Repeat Until 50 Bar Facing Burpees or 15:00 Time Cap
Time Cap: 15:00 (4 Rounds)
Score = Time to Complete 50 Bar Facing Burpees. If not completed 1 Rep = 1 Second added to 15:00 Time Clock.
Barbell: (Rx 95/65, S 75/55)
Goals: Complete in 3-4 Rounds (11:00-15:00)
Stimulus: Quad Burn / Leg Stamina / Barbell Cycling
RPE: 9/10
Primary Objective: Complete all Power Snatches unbroken while maintaining a strong, sustainable pace on the cals.
Secondary Objective: Finish the cals and Power Snatches by the 1:30 mark each round, leaving at least half of the interval to accumulate Bar Facing Burpees.
Accessories (Checkmark)
For Quality
3 Sets:
8/8 Dumbbell Suitcase Deficit Split Squat
8/8 Rear Foot Elevated RDL Moderate
3 Sets:
:20/:20 Single Leg Wall Sit @ Parallel
26Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
UAF Fri 24th & Sun the 26th canceled. Good luck Jordan Cabrita!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
HomeGrown AthletX - Functional Fitness (CrossFit)
WARM-UP
General Warm-Up
400m Run
20/15 Calorie Row
10 Tempo Air Squats
5 Inchworm to Hollow
20 Plank Shoulder Taps
10 Scapular Pull-Ups
10 Ring Rows
Specific Warm-Up
2 Rounds
5 Pull-Ups or Pull-Up Modification (Strict Banded / Jumping / Ring Row)
7/5 Push-Ups or Modification (Elevated / Kneeling)
10 Air Squats
100ft (30m) Farmers Carry @ Warm-Up Loads (R1) / Working Loads (R2)
Primer
1 Sets:
150m Run at working pace
5 Pull-Ups + 7/5 Push-Ups + 10 Air Squats
12/9 Calorie Row
100ft (30m) Farmers Carry at working loads
Use this to confirm carry load and station flow before "Spirit of the Games" begins.
"Spirit of the Games" (AMRAP - Rounds)
24:00 EMOM
Minute 1: 150m Run
Minute 2: 1 Round "Strict Cindy" (5 Pull-Ups, 7 Push-Ups, 10 Air Squats)
Minute 3: 15/12 Calorie Row
Minute 4: 150ft (45m) Farmers Carry
Score = Rounds + Reps Completed
Kettlebell Farmers Carry: 2 x (Rx70/53, S 53/44)
Goals: Complete all 24 rounds with 10-15 seconds to spare each minute
Stimulus: Muscular Stamina and Aerobic Endurance
RPE: 6/10
Primary Objective: Complete each movement within the working minute with 10-15 seconds remaining, maintaining a consistent and repeatable station-to-station flow across all six full rotations.
Secondary Objective: Hold a genuine RPE of 6/10 throughout, resisting the urge to push in early rounds and maintaining the same output in round six that was present in round one.
Accessories (Checkmark)
For Quality:
5 Sets:
12 Strict Matador Dips
12 Pendlay Row
Use moderate load for the row that allows for good control through the whole range. Light load if possible for the dips.
26Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
UAF Fri 24th & Sun the 26th canceled. Good luck Jordan Cabrita!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Bulgarian Split Squat (Every 2:30min, 4 sets
10/10 DB/KB Single leg Bulgarian split squats - focus on 90 degrees)
B: Push Press (Every 2:30min for 5 sets
1 Power clean + 1 Hang power clean + 3 Push press (Hold last push press rep for :05sec)
Set1: 65%
Set2: 70%
Set3: 75%
Set4: 80%
Set5: 80+%
***Percentage off your lowest lift PC or HPC)
C: Metcon (Checkmark)
3 sets
10 DBs front delt raises
10 DBs rear delt raises
10 Lu raises