Workout of the day

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up

General Warm-Up

400m Run

-

2 x (Empty Barbell)

6 Tall Muscle Cleans

6 Bradford Press w/Lockout

8/8 Staggered Stance Barbell Good Morning

6 Back Squats

6 Sumo Deadlifts to Mid-Shin

Specific Prep

6 Sumo Deadlifts (Light w/Pauses)

4 Sumo Deadlifts @ 50-55%

4 Sumo Deadlifts @ 55-60%

Then 2-3 x 2 Reps building to working loads

Sumo Deadlift (Every 1:30 x 6 Sets
4 Reps @ 80-85% of 5x5 Sumo Deadlift)

This is the final touch on our sumo deadlift progression. The loading at 80-85% should feel strong and deliberate, not heavy or grinding. We are here to reinforce mechanics, stay connected to the movement, and build confidence heading into testing, not to accumulate fatigue.

Modifications:

Level 1: Every 1:30 x 6 Sets, 4 Reps Sumo Deadlift at a moderate, technically consistent load around 65-70%; focus on stance, hinge mechanics, and a clean pull every rep

Hotel Gym / Travel: Every 1:30 x 6 Sets, 6-8 Dual Dumbbell Romanian Deadlifts (sumo stance if possible)

"Storm Warning" (Time)

For Time

3 Rounds

400m Run

15 Hang Power Cleans

10 Front Squats

5 Thrusters

Time Cap: 15:00

Score = Time

Barbell: (Rx 115/75, S 95/65)
Goals: 9:00-12:00

Stimulus: Leg Stamina / Barbell Cycling

RPE: 8/10

Secondary Objective: Near-unbroken movements on the barbell complex.

Accessories (Checkmark)

For Quality

4 Sets:

8-10 Glute Ham Raises

:30 Sorenson Hold

:45 Sandbag Bear Hug March

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

HomeGrown AthletX - Functional Fitness (CrossFit)

WARM-UP

General Warm-Up

2:00 Cardio Choice

-

10 Alternating Scorpion Stretch

10 Alternating Iron Cross Stretch

10/10 Single Leg Glute Bridges

:20 Extended Plank Reverse Bridge

10 Down Dog Alternating Toe Touches

Specific Warm-Up

2 x

12 Alternating Box Step-Ups

10 Scapular Pull-Ups

8 Bar Kip Swings

6 Strict Knees to Chest

4/4 Single Arm Ring Rows (Pause at Chest for 1-2 sec)

-

Then get into Rope Climb Technique Work

"Cloud Cover" (5 Rounds for time ↓ shorter is better)

Every 3:00 x 5 Sets

3 Rope Climbs

12 Box Jump Overs

15 Toes to Bar

Time Cap: 2:30 per set

Score = Slowest Set Time

Box: (Rx24/20, S 20/16″)

Rope Climb: 15ft
Goals: 2:00 or faster every set

Stimulus: Bodyweight Conditioning

RPE: 7.5/10

Secondary Objective: Rope Climbs completed in under 1:00 per set and Toes to Bar held in big, unbroken sets throughout.

Accessory (Checkmark)

For Quality:

3 Sets:

10/10 Batwing Rows

16 Alternating Dumbbell Bicep Curls

1:00 Weighted Forearm Plank

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

2027 CrossFit Open Feb 18, Feb 25, March 4

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

A: Bench Press (Take 15min to build to a new 1RM
Then 5x8 at 70%
*****
4 sets
10 Close grip bench press at 50-55%
10 DBs Barrel press
10 DB Pullovers
10 DBs Standing flys)

B: Metcon (Checkmark)

3 sets

10 DBs Skull crushers

10 DB Tricep ext (behind the head)

15 Close grip bench push-ups

12 Banded tricep ext

*****

Remaining time: CORE

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

2027 CrossFit Open Feb 18, Feb 25, March 4

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up: band stretch

Interval training: Rotate every 12 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

100M “brisk” walk

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

HomeGrown AthletX - Functional Fitness (CrossFit)

WARM-UP

General Warm-Up

2:00 Cardio Choice

-

2 x

20 Lateral Line Hops

10 Bend and Bow

5/5 Pendulum Lunges

10 Air Squats

Specific Prep

8 Alternating Back Rack Reverse Lunges (5/side)

6 Alternating Back Rack Reverse Lunges (4/side)

4 Alternating Back Rack Reverse Lunges (5/side)

-

Put working weight on the barbell

Back Rack Lunge (Every 2:30 x 4 Sets
10 Alternating Back Rack Reverse Lunges (5/side)

Score = Average Load)

Start around 40% of 1RM Back Squat and build gradually across all four sets, finishing at an 8/10 RPE. The loading should feel challenging and controlled throughout, never a grind. This block is part of our leg strength progression, giving athletes a variation week away from traditional squatting before circling back to a back squat test next Monday. Each rep demands a tall torso, a controlled step back, and a confident drive through the front heel to stand, and those standards should not erode as the load climbs. Keep the tempo deliberate and the midline locked from the first set to the last.

Modifications:

Level 1: Every 2:30 x 4 Sets, As prescribed.

Hotel Gym / Travel: Every 2:30 x 4 Sets, 10 Alternating Dumbbell Goblet Reverse Lunges (5/side), building to a moderate-heavy load

"Rolling Thunder" (AMRAP - Rounds & Reps)

10:00 AMRAP

50 Double Unders (A: 75 singles)

25 Wall Balls

100ft Farmers Carry

Score = Rounds + Reps

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

Kettlebells: 2 x (Rx70/53, S 53/44)

DB: 2 x (Rx70/50, S 60/40)
Goals: 4+ Rounds

Stimulus: Leg + Grip Stamina

RPE: 8.5/10

Secondary Objective: Complete each full round in under 2:30, keeping transitions tight and the farmers carry unbroken for the full 100ft (30m).

Accessories (Checkmark)

For Quality:

5 Sets:

:20 Paloff Hold from Lunge /Side

5/5 Kneeling Wall Rotations

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

HomeGrown AthletX - Functional Fitness (CrossFit)

WARM-UP

General Warm-Up

1:30 Cardio Choice

-

10 Alternating Arm Swings

10 Back Slaps

10 Bootstrap Squats

5 Inchworm Push-Ups

20 Plank Shoulder Taps

10 Hollow Rocks

10 Alt V-Ups

Barbell Prep / Primer

10 Empty Barbell Bench Press

5 Bench Press @ 40-50%

5 Bench Press @ 50-60%

3 Bench Press @ 60-65%

3 Bench Press @ 65-70%

Bench Press (Every 2:30 x 4 Sets
5 Reps @ 75% of 1RM Bench Press
)

Between each set: 5/5 Half Kneeling KB/DB Rotational Chop and Lift

Modifications:

Level 1: Every 2:30 x 4 Sets, 5 Reps Bench Press at a moderate consistent load around 6-7/10 RPE; superset with 5/5 Half Kneeling DB or KB Rotational Chop and Lift at a light load

Hotel Gym / Travel: Every 2:30 x 4 Sets, 5/5 Single Arm Dumbbell Floor Press, building to a moderate-heavy load; superset with 5/5 Half Kneeling DB Rotational Chop and Lift

"Still Water" (AMRAP - Rounds)

15:00 EMOM

Minute 1: 14/11 Cal Row 11/9

Minute 2: 16 GHD Sit-Ups (A: AbMat Sit-Ups)

Minute 3: 3 Wall Walks

Minute 4: 16 Renegade Rows

Minute 5: Rest

Score = Successful Rounds Completed

Wall Walk: 10-in from wall

Dumbbells: 2 x (Rx50/35, S 40/25)
Goals: Complete all working minutes across all 3 rounds (15:00 EMOM)

Stimulus: Midline / Upper Body Density

RPE: 7/10

Secondary Objective: Keep the workout under control, prioritizing quality movement and consistent output across all 15 minutes rather than racing any single minute.

Accessories (Checkmark)

For Quality:

:15/:15 Ring Side Plank

10/10 Side Plank Banded Row

-then-

3 x 12 Weighted Russian Twists, Light to Moderate

-Rest 1:00-