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 - Functional Fitness (CrossFit)

Warm-Up:

General Warm-Up

1:30 Cardio Choice

2 Sets:

8 Inchworm Push-Ups

20 Bear Plank Shoulder Taps

:15 Dead-Hang + :15 Active Hang

8 Scapular Pull-Ups

10 Hollow Rocks

Specific Prep

2-3 Sets w/empty barbell, then light loads

5 Bench Press @ 21x1 (Feet planted, shoulder blades pinned, bar to the same spot every rep)

8-10 Band Bench Apart

-

Then Build:

5 Reps @ 40-50%

4 Reps @ 55-60%

3 Reps @ 65-70%

2 Reps @ 70-75%

Bench Press (8 Rounds for weight)

Every 2:00 x 6 Sets

Set 1: 3 Reps @ 80%

Set 2: 3 Reps @ 80%

Set 3: 3 Reps @ 80%

Set 4: 2 Reps @ 80%+

Set 5: 2 Reps @ 80%+

Set 6: 2 Reps @ 85%

Percentages are based off a 1RM Bench Press.
• Sets 4 and 5 can creep above 80% if bar speed on the triples was strong; set 6 is the top set at 85%.

• If bar speed slows or a rep needs a spotter's touch, hold the load rather than climbing.

"Apex" (Time)

For Time

50 Wall Balls

30 Toes to Bar

50ft Dual KB/DB Front Rack Walking Lunge

20 Toes to Bar

50ft Dual KB/DB Front Rack Walking Lunge

10 Toes to Bar

Time Cap: 14:00

Score = Time

Wall Ball: (Rx 20/14, S 16/12) , 10/9ft Target

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

Dumbbells: 2 x (Rx50/35, S 40/25)
Goals: 8:00-12:00

Stimulus: Midline and Leg Endurance

RPE: 8.5/10

Primary Objective: Maintain sustainable toes to bar sets as fatigue accumulates.

Secondary Objective: Go unbroken on both lunge lengths.

[Apex: Levels] (Time)

Masters 55+:

40 Wall Balls,

24 Toes to Bar,

50ft Dual Kettlebell Front Rack Walking Lunge

16 Toes to Bar

50ft Dual Kettlebell Front Rack Walking Lunge

8 Toes to Bar

Wall Ball: 20/14lb , 10/9ft Target

Kettlebells: 2 x 35/26lb

Dumbbells: 2 x 35/25lb

Accessories (Checkmark)

For Quality:

3 Sets:

:15/:15 Copenhagen Plank

:15/:15 Side Star 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: 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 - Functional Fitness (CrossFit)

Warm-Up:

General Warm-Up

2:00 Cardio Choice (Row Ideally)

-

:20/:20 Crossbody Lat Stretch

5/5 World's Greatest Stretch

8/8 Quadruped Thoracic Rotations

12 Banded Pull-Aparts

10 Banded Passthroughs

10 Down Dog to Up Dog

10 Down Dog Toe Touches

-

2 Sets: (Priming Positions)

10 Banded Good Mornings

8 Single Leg Toe Touches (4/4)

10 Glute Bridges

16 Bear Plank Shoulder Taps

Specific Prep

6 Inchworm Push-Ups

6 Down Dog Pike Push-Ups

:15 Wall Supported Handstand Hold

2-3 Eccentric Handstand Push-Ups or Box Pike Handstand Push-Ups

3-5 Strict Handstand Push-Ups or working modification for the day (Head to hands triangle, ribs down, push all the way to lockout)

-

2 Sets: Empty Bar, Then Building

5 Barbell Romanian Deadlifts

3 Deadlift Lift Offs to Knee (Focus on tension over the bar and bar close)

3 Deadlifts @ Warm-Up Loads

-

5 Deadlifts @ Working Load (Confirming the load and the break plan)

15/12 Cal Row, building the last :20 to intended workout pace (Long legs, quiet hands, find the damper and drag you plan to live at for 50/40 calories)

"Natural Selection" (AMRAP - Rounds & Reps)

20:00 AMRAP

50/40 Cal Row or Ski or 35/28 Cal Bike

35 Deadlifts

20 Strict Handstand Push-Ups

Score = Rounds + Reps

Barbell: (Rx 205/145, S 155/115)
Goals: ~3 Rounds, +/- 10-20 Reps

Stimulus: Mixed Modal Muscular Endurance

RPE: 7.5/10

Primary Objective: Complete the row in under 3:00 and the deadlifts in under 2:00 each round.

Secondary Objective: Maintain sets of 5 or more on the strict handstand push-ups.

[Natural Selection: Levels] (AMRAP - Rounds & Reps)

Masters 55+:

40/32 Calorie Row,

30 Deadlifts,

15 Strict Handstand Push-Ups or Box Pike Handstand Push-Ups

Barbell: 155/105lb

Accessories (Checkmark)

For Quality:

3 Sets:

12-15 Ring Hamstring Curls (with rings or sliders)

:20 Feet Elevated Hamstring Plank

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 - 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