02Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
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
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (No Measure)
General Warm-Up
2:00 Cardio Choice
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10 Cat Cows
5/5 Thoracic Book Openers
:20/:20 Samson Stretch
2 x
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
20 Bear Plank Shoulder Taps
10 Kettlebell Deadlifts
5 Russian Kettlebell Swings
Specific Prep
1x @ warm-up weights
1 Partial Wall Walk + 1 Wall Walk
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
Primer (No Measure)
1x @ Working Weight
2 Wall Walks @ prescribed distance
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
Use this to confirm loads and unbroken standards before "Wolverine" begins.
"Wolverine" (AMRAP - Rounds and Reps)
For Rounds + Reps
20:00 AMRAP
3 Wall Walks
18 American Kettlebell Swings
12 Dual Dumbbell Bench Press
25th Farmers Carry Walking Lunge
Score = Rounds + Reps
Wall Walk: 10-in
Kettlebell: (Rx53/35, S 44/26)
Dumbbells (Bench Press): 2 x (Rx50/35, S 40/25)
Farmers Carry Lunge): DB 2x (Rx50/35, S 40/25)
Optional Accessories (Checkmark)
For Quality
3 Sets:
10 Dumbbell Chest Flys
10 Reverse Nordic Curls
100ft Sandbag Carry
Choice on Loads
02Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
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
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Legends (65+)
Metcon (Checkmark)
Warmup: 3 Rds
12 reps of Paloff press/Face pulls/Wood chops
Then…
3 Rds, 12/12 single arm ring rows
Partner training: AMRAP
100 Burpee stand + DBs shoulder to overhead
100 Knee raises
100 Sit/stand
Rest as needed
02Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
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
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Pendlay Row (Time cap: 12min
5x8 at 80% of 1RM
***B/T sets 6 Dual DB Gorilla rows***
50+/35+#)
B: Yates rows (Time cap: 12min
5 x 8 at 80% of 1RM
***B/T sets 5 Chin-ups (weighted)***)
C: Metcon (Checkmark)
3 sets
10 BB Reverse grip bent over rows
3 sets
5/5/5/5 DBs Reverse/Hammer/ISO (tempo 3.1.x.1)/Bicep curls
15/15 DB Preacher curls
01Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
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
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (No Measure)
2:00 Cardio Choice
10 Bootstrap Squats w/ Deep Squat Thoracic Rotations
10 Down Dog to Up Dog
10 Down Dog Alternating Toe Touches
:30 Jump Rope
Specific Prep
6 Romanian Deadlifts
3 Tall Muscle Cleans
:15 Behind the Neck Elbow Punch Throughs
6 Barbell Kang Squats
4 Pause Front Squats (2sec)
16 Double Unders or 24 Single Unders
-
Barbell to the Rack
5 Front Squats @ Light
4 Front Squats @ Moderate
3 Front Squats @ Just under Working Loads
-
Then Working Loads on the Bar
Front Squat (Weightlifting Variable Reps & Sets)
All percentages based on 5x5 Front Squat Test. The structure here is a volume and muscular endurance session that builds to a genuinely heavy effort by the final set. The early sets should feel controlled and deliberate, with athletes reinforcing front rack integrity and depth on every rep. Sets four and five start to demand real effort. The set of 3 should feel close to a true 3RM; athletes should arrive at it having earned it through quality work, not rushed loading. I t’s generally around 75–80% of your 1RM .
Modifications:
Level 1: Work to a challenging but technically sound load across all six sets, reducing percentage targets if needed to maintain a high elbow position and consistent depth; goblet squat or dual dumbbell front squat are appropriate substitutions if barbell front rack positioning is a limiting factor.
Hotel Gym / Travel: Dual dumbbell front squat or goblet squat, building across six sets to the heaviest load that maintains an upright torso and full depth throughout.
Primer (No Measure)
Barbells come out to the floor with a warm-up weight on the bar.
Slow Pull Power Clean + Front Squat + Hang Squat Clean
2 Squat Cleans (focus on smooth pull off the floor)
4 Deadlifts
24 Double Unders
-
Add Loads
-
2 Sets, building to working loads:
2 Squat Cleans
4 Deadlifts
24 Double Unders
Use this to confirm barbell load, squat clean mechanics, and double under strategy before "Juggernaut" begins.
"Juggernaut" (AMRAP - Rounds and Reps)
For Rounds + Reps:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders (A: 36 singles)
Barbell: (Rx 185/125, S 155/105)
Goals: 8 Rounds
Stimulus: Barbell Cycling
RPE: 8.5/10
Primary Objective: Quality technique throughout, efficiently breaking the bar off the floor on both the squat cleans and deadlifts while maintaining a strong receiving position across all rounds.
Secondary Objective: Stay consistent on pacing across all 8 minutes; the short time domain compounds quickly and a steady rhythm from round one through the finish is the goal.
Accessories (Checkmark)
For Quality:
3 Sets:
10 Barbell Hip Thrust - Moderate, :02 Eccentric on Each Rep
:40 Face Up Chinese Plank Isometric Hold
30Jun
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
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
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (No Measure)
General Warm-Up
2:00 Cardio Choice (Bike preferred)
10 Banded Pull Aparts
5 Inchworm to Push-Up
10 Plank Shoulder Tapbs
10 Scapular Pull-Ups
10/10 Quadruped Thoracic Rotations
8 Empty Barbell Strict Press
5 Kip Swings or Jumping Pull-Up Practice
Specific Prep
3 Sets, Building to Working Loads
5 Strict Press
3-5 Strict Pull-Ups (add load progressively)
Strength: Strict Press + Weighted Strict Pull-Ups (10 Rounds for weight)
10:00 EMOM
Minute 1: 8 Strict Press @ 100-105% of 3x10 test
Minute 2: 3-5 Weighted Strict Pull-Ups
Strict Press working at 100-105% of 3x10 test set load. Weighted strict pull-ups at a heavy load athletes can complete unbroken for 3-5 reps across all five sets; full dead hang at the bottom, chin over bar at the top, no kipping.
*For athletes who cannot meet the 3-5 pull-up standard, use unloaded strict pull-ups, add appropriate band tension, or sub 3-5 jumping pull-ups with a controlled :02-:03 eccentric on the descent.
Modifications:
Level 1: Strict Press @ 6/10 RPE across or adjust to Dumbbell Strict Press to maintain quality positions; substitute jumping pull-ups with a slow eccentric or use band-assisted strict pull-ups matched to a load that allows 3-5 unbroken reps.
Hotel Gym / Travel: Dumbbell strict press for the pressing minute and hold a dumbbell between the legs for strict pull-ups in the gym. If no pull-up bar available, sub heavy bent over dumbbell rows or Renegade Rows.
Primer (No Measure)
Work through progressions on the DB/KB Clean Hang Clean and Jerk, then move into...
2 Sets at Working Loads
9/7 Calorie Bike (easy, pacing focus)
8 AbMat Sit-Ups
4 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack and Overhead Carry
Use this to confirm dumbbell or kettlebell load, carry setup, and bike pacing before "Nightcrawler" begins.
"Nightcrawler" (Time)
For Time:
5 Sets
12/9 Cal Bike or Cal 16/13 Row or Ski
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft Mixed Rack + Overhead Carry
Rest 1:00 after Set 1, :50 after Set 2, :40 after Set 3, :30 after Set 4, going into set 5.
Dumbbells: 2x (Rx50/35, S 40/25) or Kettlebells: 2x (Rx53/35, S 44/26)
Score = Time
Time Cap: 14:00
Goals: 1:15-1:45 per set, 9:00-12:00 running time
Stimulus: Grip, Midline, and Quad Stamina
RPE: 8/10
Primary Objective: Unbroken movements across all five sets on the sit-ups, hang clean and jerk, and carry.
Secondary Objective: Bike completed in sub-:40 every set, using it as a hard opener that still allows for composure into the floor work.
Accessories (Checkmark)
For Quality:
3 Sets:
15 Dumbbell Zottman Curl Moderate
:30-:45 Pull-Up Bar Hang
:02 Eccentric on each Zottman Curl rep.
Choose a weight you can hold the bottom position unbroken for the full hang.
30Jun
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
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
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Incline Bench Press (Weight)
Every 2min
Tempo (1.3.1.1)
5x5 at 75-80% (higher % than last week)
*****
3 sets
10 DBs Floor press (70/45)
10 DBs Close grip floor press
10 DBs Pullovers
12 DBS Standing flys
B: Metcon (Checkmark)
3 sets
12 Diamond push-ups
12 Ring dips
12 DBs Skull crushers