Workout of the day

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

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Warm-Up:

General Warm-Up: (5-7 minutes)

2 Sets: For Quality

1:00 Cardio Choice

5 Inchworm to Extended Plank Hold (5sec)

10 Tempo Air Squats 2020

8 Push-Ups

:30 second Jump Rope Practice

Specific Warm-Up Prep ( 5-7 minutes)

2 Sets

6-8 Dumbbell Bench, Building to working weight

10 Air Squats, Focusing on quality mechanics and speed out of the hole

100m Run, Building to pace on second run

2 Partial Wall Walks, work partial range focusing on shoulder engagement and a hollow body position

10-15 Double Unders or Single Unders

"Awake" (Time)

Each For Time

5 Rounds

10 Dumbbell Bench Press

20 Air Squats

200m Run

Rest 5:00 minutes

5 Rounds

200m Run

3 Wall Walks

50 Double Unders (A: 100 singles)

Dumbbells: (Rx50/35, S 40/25)

Wall Walks to 10’’ Line from the Wall

Score = Sum Total Time

Record Each Time Interval / Piece
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Time Domain : 10:00-13:00 / Set

Total Running Time: 25:00-31:00

Time Cap 15:00 / Set

Time Cap : 35:00

Stimulus: Aerobic Stamina and Muscular Endurance

RPE: 7-7.5/10

Strategy:

For the first segment , keep the Dumbbell Bench Press unbroken or split into two quick sets if needed to avoid burnout in later rounds. Move at a steady, controlled pace on the Air Squats to prepare for the run, which should be moderate but consistent across all rounds. Avoid sprinting the 200m run in earlier rounds to preserve energy.

In the second segment , pace the run similarly to the first piece. For Wall Walks, focus on efficient transitions and maintaining proper shoulder positioning and straight arms to avoid excessive fatigue. Look to go unbroken on Double-Unders or break into manageable sets with minimal rest between attempts, prioritizing rhythm and breathing.

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner training:

500M walk (weighted)

20 Box step ups (weighted)

30 Air squats

500M walk (weighted)

25 Box step ups (weighted)

35 Air squats

500M walk (weighted)

30 Box step ups (weighted)

40 Air squats

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

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Warm-Up

General Warm-Up: (4-6 minutes)

2 Sets: For Quality

10 Bend and Bows

:15/:15 second Standing Overhead Tricep Stretch

10 Alternating Box Step-Ups

8 Scapular Pull-Ups

8 Bulgarian Ring Rows

Specific Warm-Up

Specific Warm-Up (4-6 minutes)

2 Sets:

3 Hang Muscle Snatch

3 Hang Muscle Clean and Press

3 Hang Power Snatch

3 Hang Power Clean and Push Jerk

4-6 Bar Kip Swings

6 Box Jumps

Final Prep and Transition (2-4 minutes)

Build up to working weights on Ground to Overhead

Hit 2 sets

2 G2OH (Either Snatch or Clean and Jerk)

3 Chest to Bar or Pull-Up Mod

3 Box Jumps

"I Stand Alone" (AMRAP - Rounds and Reps)

For Reps:

15:00 AMRAP

6 Ground to Overhead

9 Chest to Bar

9 Box Jumps (Step Down)

Box: (Rx24/20, S 20/16″)

Barbell: (Rx 115/75, S 95/65)

*Note that ground to overhead means you may clean and jerk or power snatch as you see fit today.

Score: Rounds & Reps
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Goal : 7-11 Rounds

Primary Objective: Build Intensity Throughout

Secondary Objective : Learn how to use the Box Jumps As 'Recovery'

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - HGX-FIT

A: Incline Bench Press (Weight)

5 x 5 at 75%

***

Immediately into

4 sets

8 DBs Floor/bench press (60+/50+)

8 DBs Close grip press

8 DBs Standing flys

B: Metcon (No Measure)

3 Sets

8 DB Pullover

8 Plate tricep ext. (behind the neck)

8 DBs Skull crushers

***

Supersets: 3 sets

8 BB weighted reverse curls

8 BB weighted shoulder to ovhd

8 BB weighted bicep curls

8 BB weighted drag curls

***Rest :90sec

Announcements

HGX Intermural Open Feb 28-March 14

CrossFit Kids MLK Bring a Friend day Jan 20th at 3:30-4:15pm breanne@hgxfit.com to reserve a spot

HomeGrown AthletX - Mom's Strength Conditioning

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Warmup (No Measure)

1min Machine

Leg Swings

Bootstrap Squats

Glute Bridges

Banded Pass Throughs

Band Pull Aparts

Banded Good Mornings

A: 3 Sets (Weight)

A1. 8-10 Staggered Stance RDL w/Hip IR

A2. 10 Dead Bugs

B: 3 Sets (2 Rounds for weight)

B1. 8 Single Arm DB Press (ea side)

B2. 8 Bent Over Rows

C: Metcon: 10min (No Measure)

10 KB Lateral Hip Shifts

100' Single Arm Farmers Carry (ea side)

30-45sec Side Plank

Cooldown (No Measure)

Adductor Rockbacks

Single Leg Forward Fold

Child's Pose

Announcements

HGX Intermural Open Feb 28-March 14

CrossFit Kids MLK Bring a Friend day Jan 20th at 3:30-4:15pm breanne@hgxfit.com to reserve a spot

HomeGrown AthletX - Functional Fitness

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General Warm-Up

Mobility Prep (2 minutes):

5/5 World’s Greatest Stretch

10 Alternating Scorpions

:20/:20 second Samson Stretch Hold

—

General Warm-Up (5–7 minutes):

2 Rounds:

10 PVC Pipe Passovers

:15/:15 second PVC Pipe Prayer Stretch

10 Air Squats

6 Hanging Strict Knee Raises

8/6 Calorie Row or Echo Bike

Barbell Specific Prep

Specific Warm-Up: (5-7 minutes):

Barbell:

2 Sets: From the Rack

2 Snatch Grip Push Press + 2 Snatch Grip Push Jerk + 2 Snatch Grip Split Jerk

5 Overhead Squats (empty barbell)

Then Build Towards 75% of 1RM Overhead Squat

Overhead Squat (Every 2:00 x 4 Sets
3 Reps @ 75%+

% of Overhead Squat
)

"Voodoo Magic" (4 Rounds for time)

For Time:

Every 4:00 x 4 Sets

12 Toe to Bar

10/8 Cal Row, Ski or 8/6 Cal Bike

12 Overhead Squats

10/8 Cal Row, Ski or 8/6 Cal Bike

Barbell: (Rx 95/65, S 75/55)
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Goal: 3:00-3:30/set

Score = Sum Total Interval Time

Avoid over-pacing the first round, while at the same time remaining consistent and even increasing pace on the final round.