26Feb
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
No Friday 6 & 7AM Open Gym during the CrossFit Open
HomeGrown AthletX - Functional Fitness
General Warm-Up: (4-6 minutes)
2:00 Cardio Choice
—
:20/:20 second Banded Front Rack Stretch
:30/:30 second Active Scorpion Stretch
20 Down Dog Toe Touches
40-60 seconds Alternating Active Pigeon Stretch
Specific Warm-Up ( 6-8 minutes)
2 Sets: For Quality
15 Double Unders or 30 Single Unders
8 Barbell Romanian Deadlifts
6 Tall Muscle Cleans
6 Strict Press
4 Hang Power Cleans
4 Push Press
Barbell Specific Primer (3-5 minutes)
2-3 Sets, Building Loads to starting weights
1 Clean Lift Off
1 Slow Pull Power Clean
3 TnG Power Cleans
Power Clean (Every 2:00 x 5 Sets
5 Tng Power Clean
Load: @ 65%+ of 1RM Power Clean
Building to a Heavy for the Day)
We are looking to start at 65% of our 1RM Power Clean today and build to a new 5RM. This was a re-test from Week 2 of our cycle and will be a great indicator of how far our barbell cycling and efficiency has come.
"Hunting Trip" (Time)
3 Rounds For Time
60 Double Unders (A:120 singles)
15 Deadlifts
12 Hang Power Cleans
9 Shoulder to Overhead
Barbell Load: (Rx135/95, S 115/75)
Goal Time Domain: 6-9 minutes
Time Cap: 10 minutes
Primary Objective: Barbell Cycling Efficiency and Movement Mechanics.
Secondary Objective: Consistent pacing each round with the goal of maintaining close to 2 minutes per round.
Stimulus: Barbell Cycling Efficiency
RPE: 9/10
25Feb
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner or together:
Seated on a box: Complete with right arm - then repeat with left arm
8 DB Single arm hammer curl
8 DB Single arm shoulder to overhead
8 DB Single arm clean to overhead
200M DB Single arm overhead carry
25Feb
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
General Warm-Up: (8-10 minutes)
2-3 Sets, For Quality
1:00 Cardio Choice
5/5 World’s Greatest Stretch
6 /6 Half Kneeling KB Windmi ll
6/6 Single Arm Ring Row s
10 Ring V-Out s
Specific Warm-Up (4-6 minutes)
2 Sets: For Quality
6 False Grip Ring Row
6 Bar Kip Swings
10 second Tuck L-Hang
4 Burpees + 4 Box Jump Overs
8/6 Calorie Bike
–
Gymnastics Skill / Volume (8 Rounds for reps)
8:00 EMOM
3-5 Ring Muscle-Ups
Level 3: as prescribed
Level 2: 5 Strict Pull-Ups + 5 Strict Ring Dips
Level 1: 5-7 Ring Rows + 5-7 Push-Ups
"Live Ammo" (3 Rounds for calories)
12:00 EMOM
minute 1: 10 Burpee Box Jump Overs
minute 2: 15 Toe to Bar
minute 3: Max Calories
minute 4: Rest
Box: (Rx24/20, S 20/16″)
Score = Total Sum Calories
-
Goal: Complete Row or Ski 24/18 + Cals or Bike 18/13+ Cals
RPE: 9/10
Stimulus: Quad and Midline Stamina
Primary Objective: Finish with a strong cal Sprint on each round
Secondary Objective : Complete each set of Burpee Box Jump Overs in under 45 seconds.
Mobility
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
25Feb
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - HGX-FIT
A: Bench Press (Establish a new 3RM in 10min)
B: Bench Press (At 12:00. 80-85% from above
EMOM: 5 x 5)
C: Metcon (No Measure)
4 sets
6 DBs Barrel press
6 DBs Close grip press
3 sets
6 DB Pullover
10 DBs standing flys
***
2 x Drop sets with a partner
4 weight changes: Sets (1-3) 8-10 reps, set 4 max effort
Example barbell weight (85/75/65/55 max effort)
24Feb
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
General Movement Prep (6-8min)
3 Sets: For Quality
20/20 Line Hops (Forward and Back + Lateral)
10 Bootstrap Squats
10 Alternating Step-Ups
10/10 Staggered Stance Single Dumbbell Romanian Deadlift @ Warm-Up Loads
10 Dumbbell Goblet Squats @ Warm-Up Loads
–
Specific Prep (5-7min)
2 Lateral Shuttle Runs
6/6 Dumbbell Snatch @ Warm-Up Loads
8 Alternating Goblet Step-Ups
8 Goblet Squats
2 Shuttle Runs
6/6 Dumbbell Snatch @ Workout Loads
8 Alternating Goblet Step-Ups
–
Bring Barbells to the Rack and Start Loading towards a 5RM
Back Squat (Take 15:00 minutes to Establish
Back Squat 5RM)
We are looking to start with sets of 2-3 reps at a time to give us a gauge of where we will be at to test the 5RM for the Day. The goal here would be to hit a 5 Rep Max at around 85-90%. We have been building our intensity here over the course of this cycle and should be ready and peaked to hit a strong and solid effort here.
Ron (AMRAP - Rounds and Reps)
15:00 AMRAP
8 Shuttle Runs
12 Dumbbell Snatch, Right
12 Dumbbell Snatch, Left
16 Goblet Box Step Ups
Shuttle Run = 25ft Out and Back
Dumbbell: (Rx50/35, S 40/25)
Box: (Rx24/20, S 20/16″)
Score = Rounds + Reps
Goal: ~4 Rounds
Primary Objective: Unbroken Goblet Step Ups
Secondary Objective: Consistent Shuttle Run Pace
Stimulus: Leg Stamina, Muscular Endurance, and Movement Efficiency in the Dumbbell Snatch
RPE: 8/10
The goal is to maintain steady movement without hitting a fatigue wall too early.
Primary Objective: Maintain unbroken and efficient movement across all stations to sustain a steady rhythm and minimize unnecessary breaks.
Secondary Objective: Limit transition times between movements to maximize total rounds. Any rest should be intentional and brief. If needed utilize the shuttle run as the time to recover a bit in order to keep the dumbbell movements unbroken.
23Feb
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
250 jog
Wall ball relays - over/under
left/right
Power Clean (Go over Ground to overhead with bb or db)
Partner AMRAP (No Measure)
Split work w/ your partner:
40 jumprope
4 wall walks or wall walk variation
(inchworm w/ push up or box walk)
40 wall ball
40 cals on machine