Workout of the day

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up: band stretch

Interval training: Rotate every 10 reps

Wood chops

Banded face pulls

Banded tricep ext (together - both arms)

Plate halos

Plate ground to overhead

Plate standing rotations

Plate chest press

Rig supported air squats

Rig supported alternating lunges

Wall push-ups

Wall high knees

250M “brisk” walk

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

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

A: Deadlift (Every 2min for 5 sets
4 reps at 88+% of 1RM
*****
4 sets
10 DB Elevated heavy sumo squats (standing on plates)
)

Pendlay Row (5x6 reps at 80%
B/T sets: 8/8 Dual DB/KB Bent over rows)

Yates rows (4x8 at 75%
****
3 sets
10/10 DB Renegade rows with a twist)

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up:

General Warm-Up

1:30 Cardio Choice

-

:20/:20 Samson Stretch

10 Bootstrap Squats

:20 Alternating Scorpions

5/5 Thread the Needle to Thoracic Rotation

-

2 Sets:

25/25ft (7.5/7.5m) Lateral Band Walk

25/25ft (7.5/7.5m) Monster Band Walk

8 Air Squats with a :02 Pause in the Bottom

12 Banded Pull-Aparts

:15 Dead Hang + :15 Active Hang

Specific Barbell Prep

5 Back Squats @ Empty Barbell (Brace before the descent, consistent depth every rep)

-

4 Back Squats @ 40-50%

3 Back Squats @ 50-60%

2 Back Squats @ 60-70% (Building to the first working set)

Back Squat (Every 3:00 x 4 Sets
Set 1: 6 Reps @ 72-77%
Set 2: 6 Reps @ 72-77%
Set 3: 6 Reps @ 72-77%
Set 4: 6 Reps @ 72-77%
Percentages are based off a 1RM Back Squat.)

Loading Notes

• Reps drop by 2 from the progression three weeks ago while percentages have increase a bit here, so pick a load inside the range and repeat it across all four sets.

• This is funnel style periodization: we built mechanics through time under tension early, hit higher percentage and lower volume last week, and now we sit in the middle to express both.

• If set three starts to grind or depth changes, hold the load or come down slightly for set four; quality wins over the number on the bar.

"The Chase" (AMRAP - Rounds & Reps)

For Reps

3 Sets

5:00 AMRAP

12 Pull-Ups

15 AbMat Sit-Ups

18 Air Squats

Rest 1:00 b/t Sets

17:00 Clock

Score = Total Rounds + Reps
Goals: ~3 Rounds per Set

Stimulus: Bodyweight Conditioning / Gymnastics Density

RPE: 8/10

Primary Objective: Two sets or less on the pull-ups every round.

Secondary Objective: Consistent pacing round to round and set to set.

[The Chase] (AMRAP - Rounds & Reps)

Masters 55+:

3 Sets

5:00 AMRAP

9 Pull-Ups

12 AbMat Sit-Ups

15 Air Squats

Rest 1:00 b/t Sets

Accessories (Checkmark)

For Quality:

3 Sets:

12 Dual Dumbbell Bicep Curls

:30 Hollow Hold

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

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

A: Bench Press (Every 2min for 5 sets
3 reps at 85+%
*****
Max effort at 70%
)

B: Metcon (Checkmark)

3 sets

10 DBs Close grip press (heavy)

10 DB Pullovers

10 DBs Flat flys (bench)

*****

3 Supersets - Each one 3x

A. 10 BB bicep curls + 10 DB Tricep ext (behind the neck)

B. 10 BB Reverse curls + 10 DBs or BB Skull crushers

C. 10 BB Drag curls + 20 Push-ups

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up:

General Warm-Up

2:00 Cardio Choice (Bike Ideally)

-

:20 Hand to Hand Wrist Circles

:20 Back Slaps

:20 Alternating Arm Swings

10 Down Dog Toe Touches

10 Alternating Scorpions

5/5 World's Greatest Stretch

10 Bootstrap Squats

-

2 Sets (Priming the Pull and Front Rack):

8 Barbell Good Mornings

5 Tall Muscle Cleans

8 Behind the Neck Elbow Punch Throughs

3 Barbell Squat Jumps

5 Front Squats @ empty barbell

Specific Barbell Prep

3 Clean Lift Offs @ empty barbell (Slow off the floor, lats on, shoulders stay over the bar)

3 Segment Power Cleans, pausing :02 at the knee

3 Low Hang Power Cleans, pausing :02 in the low hang (Weight mid-foot, chest tall, no rocking out of the pause)

-

3-4 Sets: building from light loads to 70%

1 Segment Power Clean (Knee) + 1 Paused Low Hang Power Clean (Rehearse the :10 rest and reset rhythm between complexes)

Power Clean (Every 2:30 x 5 Sets @ 70%+
2 Complexes
1 Segment Power Clean (Below Knee)
1 Paused Low Hang Power Clean
-rest :10 b/t complexes-
Percentages are based on the 1RM Power Clean.)

Loading Notes

• Each set is 2 rounds of the complex; drop the bar between complexes and take :10 before starting round two.

• Rep 1 begins from the floor with a pause at mid shin on the ascent; Rep 2 is a low hang rep with a pause in the bottom of the hang, below the knee.

• Begin at 70% and build in small jumps to no more than 8 RPE this week; a good target is around 85%.

"Fight or Flight" (Time)

For Time

400m Run

20 Burpee Box Jump Overs (Facing)

30/22 Cal Bike or 43/29 Cal row or Ski

20 Burpee Box Jump Overs (Facing)

Time Cap: 15:00

Score = Time

Box: (Rx24/20, S 20/16″)
Goals: 7:00-11:00

Stimulus: Leg Stamina / Burner

RPE: 10/10

Primary Objective: Start fast, finish faster.

Secondary Objective: Hold a repeatable burpee cadence in both sets.

[Fight or Flight] (Time)

Masters 55+:

For Time

400m Run

16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs

24/18 Cal

16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs

Box: 20/16in

Accessories (Checkmark)

For Quality:

3 Sets:

10-12 Weighted GHD Hip Extensions

:45 Sorenson Hold

1:00 Forearm Plank

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up: PVC/Small plates (Y, T, W)

Interval training:

Banded face pulls

Banded lat pulls (together - both arms)

Medball side to side pass (with partner)

Bench - DB's burpee shoulder overhead

Bench - Sit/Stand/Hammer curls (with DB's)

Bench - Knee raises

250M “brisk” walk