Workout of the day

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Prep

2 x

1:00 Cardio Choice

10 Bend and Bows

10 90/90 Hip Switch + Get-Ups

10 Down Dog to Up Dog

20 Down Dog Alternating Toe Touches

Specific Prep

2 x

8 Romanian Deadlifts

6 Tall Muscle Cleans

8 Bradford Presses w/lockout

8 Back Squats

-

Building to Working Loads

3-4 x

3 Back Squats

1 Power Clean + 3 Strict Press

Strength: Back Squat + Strict Press (2 Rounds for weight)

12:00 EMOM

Minute 1: 3 Back Squats at 80% of 1RM

Minute 2: 5 Strict Press at 100% of 3x10 Strict Press Test from Week 1

Strict Press is taken from the floor of each set. Athletes should have both bars staged and loaded before the EMOM begins. Six total sets of each movement across the 12:00 window.
Modifications:

Level 1: Reduce back squat to 70% of 1RM, move to dual dumbbell strict press.

Hotel Gym / Travel: Dumbbell goblet squat x5 and dumbbell strict press x5, select a challenging load for both.

Primer (No Measure)

1 Wall Walk + :10 Nose to Wall Hold

1 Wall Walk + 1 Wall Facing Handstand Push-Up (adjust distance as primary modification)

15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working load

6 Bar Kip Swings

4 Strict Knees to Chest

4-6 Elevator Kip Toes to Bar (building to working modification)

-

1 Wall Walk Complex (or Box Wall Walk Complex)

15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working loads

4 Toes to Bar

Use this to confirm movement modifications and KB load before "Daniels" begins.

"Daniels" (AMRAP - Rounds and Reps)

For Rounds + Reps

12:00 AMRAP

2 Wall Walk Complex

25ft Dual KB/DB Front Rack Walking Lunge

8 Toes to Bar

Wall Walk Complex = Walk feet up wall + 2 Wall Facing Handstand Push-Ups+ walk down wall/ 10-in from wall

KB: 2 x (Rx53/35, S 44/26)

DB: 2 x (Rx50/35, S 40/25)
Score = Rounds + Reps

Goals: 6-8 Rounds

Stimulus: Muscular Endurance / Midline

RPE: 8.5/10

Primary Objective: Consistent pacing across all rounds, no significant drop-off from minute 1 to minute 12.

Secondary Objective: Unbroken movements on all three stations with quick, composed transitions between each.

PRVN Reset (No Measure)

4 Sets:

10 Slow Scap Push Ups

10/10 Banded Shoulder External Rotations

:15/:15 Banded Clamshell (Top)

:30/:30 Pigeon Pose w/ Distraction

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

1:30 Cardio Choice

20 Lateral Line Hops

10 Banded Pass Throughs

15 Banded Pull-Aparts

5/5 Active Scorpion Stretch

5/5 World's Greatest Stretch

-

50 Single Unders

5/5 Single Arm Dumbbell Deadlifts

5/5 Single Arm Dumbbell Hang Snatch

5/5 Dumbbell Windmills

-

30 Double Unders or 50 Single Unders

10 Alternating Dumbbell Snatch

5 No-Jump Burpees

Specific Barbell Prep

Add Loads, Barbell Off the Floor

2 x Snatch Lift Off + Slow Pull Power Snatch + Power Snatch

2 Power Snatch (Quick Singles)

2 Touch and Go Power Snatch

-

Building Loads to 60% prior to starting

Power Snatch (Weightlifting Variable Reps & Sets)

Modifications:

Level 2: Quick Singles

Level 1: 3 Hang Power Snatch

Hotel Gym / Travel: Dumbbell Power Snatch, 3 x 3, building to a heavy set of the day.

Primer (No Measure)

18 Double Unders or 36 Single Unders

6 Alternating Dumbbell Snatch

3 Lateral Burpees over the Dumbbells

Rest :30

3 Lateral Burpees over the Dumbbells

6 Alternating Dumbbell Snatch

18 Double Unders or 36 Single Unders

Use this to confirm dumbbell load and double under strategy before "Dream Within a Dream" begins.

"Dream Within a Dream" (8 Rounds for time ↓ shorter is better)

For Time

Every 2:00 x 8 Sets

Sets 1-4

36 Double Unders (A: 54 singles)

12 Alternating DB Snatch

9 Lateral Burpees over DB

Sets 5-8

9 Lateral Burpees over DB

12 Alternating DB Snatch

36 Double Unders

Dumbbell: (Rx50/35, S 40/25)
Score = Sum Total Time

Goals: 1:15-1:30 per set (10:00 - 12:00 total time)

Primary Objective: Complete each set in 1:15-1:30 to allow for a brief reset and controlled breath before the next set fires.

Secondary Objective: Descending split times within each series of 4 intervals, finishing stronger across both blocks.

Accessories (Checkmark)

For Quality:

3 Sets:

15 Barbell Hip Thrust , Moderate

15 GHD Reverse Hyperextension

*:02 Eccentric on each Barbell Hip Thrust Rep

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

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

A: Incline Bench Press (Weight)

Every :90sec

5/3/1, 5/3/1, 5/3/1 (wave)

75/80/85%, 80/85/90%, 85/90/95%

*****

4 sets

10 BB Close grip press

10 DB Pullovers

15 DBs Standing flys

B: Metcon (Checkmark)

3 sets

12 DB Push-ups

12 Plate tricep ext

12 Banded behind the head tricep press (:01 sec hold at the extension on every rep)

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

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 A-Skips + 10m B-Skips

Primer (No Measure)

2 Sets:

200m Run at goal pace

10/8 Calorie Row or Bike at working pace

Use this to confirm machine pacing and run rhythm before "Catch Me If You Can" begins.

"Catch Me If You Can" (2 Rounds for time ↓ shorter is better)

For Time:

Every 15:00 x 2 Sets

800m Run

30/22 Cal Bike, Row or Ski

400m Run

30/22 Cal Row, Bike or Ski

200m Run
Score = Total Time

Goal: 11:00-13:00 per set

Primary Objective: Complete all running segments at close to goal 5k run pace across both sets.

Secondary Objective: The second set should be the fastest set, using Set 1 as a pacing reference and Set 2 as the true effort.

Stretching / Rollout (Checkmark)

coaches pick

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up: band stretch

Interval training:

Wood chops

Banded face pulls

Paloff press

Plate halos

Plate standing rotations

Plate farmers carry

Plate chest press

Rig supported air squats

Rig supported alternating lunges

Wall push-ups

Wall high knees

100M “brisk” walk

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

2:00 Cardio Choice

-

2 x

10 Scapular Pull-Ups

8 Bar Kip Swings

6/6 Single Arm Ring Rows

10 Pause Cossack Squats (2 sec on Each Rep)

5 Inchworm to Hollow (1-2 sec Pause at Extension)

Specific Prep

3 High Hang Muscle Clean

3 Front Squat

3 High Hang Squat Clean

3 Split Jerk w/ Pause in Dip and Pause in Catch

-

3 Hang Muscle Clean

2 Hang Squat Clean

1 Split Jerk w/ Pause in Dip and Pause in Catch

1 Low Hang Squat Clean

1 Split Jerk w/ Pause in Dip and Pause in Catch

-

Clean Lift Off + Slow Pull Power Clean

Hang Squat Clean + Split Jerk w/ Pause in the Catch

Squat Clean + Split Jerk

Weightlifting: Clean and Jerk (5 Rounds for weight)

Every 2:30 x 5 Sets:

Power Clean + Hang Squat Clean + Split Jerk

Rest :10-:20

Squat Clean + Split Jerk

Starting at 60-70% of 1RM Clean and Jerk and building to a heavy for the day, ending around 85%. The focus is power through the hips with a fast drive under the barbell into a quality receiving position in the squat with elbows high. Drive up and out of the hole with a tight core. On the jerk, focus on a vertical drive of the torso through the bar before punching through, locking out the arms, and bending the back knee in the catch.
Modifications:

Level 1: Reduce load to a weight that allows clean mechanics across all sets; hang power clean + push press is acceptable if the squat clean is not yet consistent.

Hotel Gym / Travel: Dumbbell power clean + push press complex, building in load across 5 sets.

Primer (No Measure)

Move through progressions of the bar muscle-up prior to the EMOM:

Jumping Bar Muscle Up

Low [Banded Bar Muscle-Up ]( Low Banded Bar Muscle Up )

Banded Bar Muscle Ups

Modifications:

Kipping Chest to Bar Pull-Up

Kipping Chin Over Bar Pull-Ups

Strict Pull-Ups

Strict Banded Pull-Ups

Jumping Pull-Up with 3-5 second Negative

Use this to confirm bar muscle-up scaling and station assignments before "The Wolf" begins.

"The Wolf" (5 Rounds for reps)

10:00 EMOM

Minute 1: 10 Thrusters

Minute 2: Max Bar Muscle-Ups (A: Max Kipping C2B Pull-Ups / Kipping Pull-Ups)

Barbell: (Rx 115/75, S 95/65)
Score = Total BMU Reps

Goal: 5+ Bar Muscle-Ups per set, unbroken thrusters across all 5 rounds

Primary Objective: Keep a consistent number on bar muscle-ups across all sets. Athletes who fade by the third or fourth set chose a scale that was too ambitious; consistency is the target, not a big first round.

Secondary Objective: Maintain unbroken thrusters across all sets. The thruster load should feel manageable within the minute so athletes arrive at the bar muscle-up with enough capacity to work.

PRVN Reset (No Measure)

For Completion:

3 Sets

6/6 Bird Dog Row

:30 Med-ball Leg Extension Hold

10 x 90/90 Hip Switch

8/8 Kneeling Single Leg Extensions

For the seated leg extension hold, focus on both contracting the quads stiffly and pinching the medball between your feet.