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

2:00 Cardio Choice

-

10 PVC Pass-Throughs

10 PVC Around the Worlds

:20/:20 Standing PVC Pipe Prayer Stretch

10 Alternating Iron Cross Stretch

10 Down Dog Toe Touches

8 Inchworm Push-Ups

10 Bootstrap Squats

:30 Jump Rope Practice

-

2 Sets: (Priming the Legs and Ankles for Depth Jumps)

10 Alt Box Step-Ups

8 Air Squats @ 20x1 Tempo

:20/:20 Crossbody Lat Stretch

6 Pogo Hops in Place (Stiff ankles, quiet feet, off the ground fast)

Specific Barbell Prep

2 Sets w/ Empty Barbell:

5 Hang Muscle Snatch

5 Snatch Balance

5 Overhead Squats (:02 pause in the bottom, armpits forward)

3 Power Snatch (Snappy turnover, strong lockout in a quarter squat)

-

Then Build to Working Loads for the Complex:

3 @ 50%

2 @ 60%

1+2+1 @ 65-70% (Reset the breath and the setup between each rep of the complex)

Power Snatch (12:00 EMOM
Minute 1: 1 Power Snatch + 2 Overhead Squats + 1 Power Snatch
Minute 2: 3 Depth Jump to Box Jump
Depth Jump to Box Jump: Bench or 20in Box to the same height or a higher box)

Loading Notes

• Work at 70-80% of the limiter in the complex, which is the Overhead Squat for most athletes.

• Reps are touch and go today, the bar does not leave the hands or the overhead position mid-complex.

• Depth jump height stays modest and the landing box can build, but only if the reps stay quiet and powerful.

"Ambush" (AMRAP - Rounds & Reps)

For Time

10 Rounds

3 Power Snatches

6 Hand-Release Push-Ups

30 Double Unders (A:45 singles)

Work 2:15 / Rest :45 x 3 Sets

After the third rest period, continue working without additional mandatory rest until all 10 rounds are completed.

Time Cap: 15:00

Score = Rounds + Reps

Barbell: (Rx135/95, S 115/75)
Goals: 11:00-14:00

Stimulus: Barbell Cycling / Grip / Upper Body Density

RPE: 8/10

Primary Objective: Complete each working round in roughly 1:00.

Secondary Objective: Quick singles or touch and go on the snatches with efficient hands on the bar.

[Ambush:] (AMRAP - Rounds & Reps)

Master 55+

10 Rounds

3 Power Snatches

6 HR push ups

30 DU

Barbell: 115/75

Accessories (Checkmark)

For Quality:

3 Sets:

10/10 Half Kneeling Paloff Press w/Rotation

:45/:45 Side Plank

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)

-

12 Banded Pull-Aparts

6/6 Thread the Needle to Thoracic Rotations

:30 Dead-Bug

:20 Extended Reverse Plank Bridge

:30 Bird Dog from Crawling

-

2 Sets

5 Inchworm Push-Ups

:20 Hollow Hold

5/5 Kettlebell Windmills @ Light Load

5/5 Single Arm Kettlebell Strict Press @ Light Load

Specific Prep

12/9 Calorie Row (Building to Working Pace)

5/5 Half Kneeling Kettlebell Press

3/3 Get-Up to Elbow, Then 1/1 Full Turkish Get-Up @ Light Load

8 Slow Landmine Trunk Rotations @ Light Load (Controlled Tempo)

8 Renegade Rows @ Light Load (Hips Square, No Rocking)

5 GHD Sit-Ups @ Reduced Range (Confirming Range of Motion)

Strength Circuit (Checkmark)

12:00 EMOM (4 Sets / Each)

Minute 1: 1/1 Turkish Get-Up

Minute 2: 8/8 Landmine Trunk Rotations

Minute 3: 16 Renegade Rows

Choice on Loads
• Turkish Get-Up: challenging weight, but quality form; hit all positions on the way up and all the way back down before starting the next rep on the other arm.

• Landmine Trunk Rotations: all 8 in one direction, then all 8 in the other, loading is controlled with tempo @ 20x1.

• Renegade Rows: Right Arm = Rep 1, Left Arm = Rep 2 and so on, 8 reps per arm for 16 alternating reps.

"Play It As It Lies" (AMRAP - Reps)

For Reps

3 Sets:

1:00 Row

Rest :30

1:00 GHD Sit-Ups

Rest :30

1:00 Single Arm Kettlebell Clean and Press

Rest :30

Score = Reps

Kettlebell: (Rx53/35, S 44/26)
Goals: 20/16 Cal+, 20+ GHD Sit-Ups, 12+ Reps

Stimulus: Midline and Pulling Capacity

RPE: 8/10

Primary Objective: Repeat the same numbers or better across all three sets.

Secondary Objective: Move for the full minute on every station, no early stops.

[Play It As It Lies: Levels] (AMRAP - Reps)

Masters 55+:

3 Sets:

1:00 Row

Rest :30

1:00 GHD Sit-Ups (Reduced Range) or AbMat Sit-Ups

Rest :30

1:00 Single Arm Kettlebell Clean and Press

Rest :30

Kettlebell: 35/26lb

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: Bulgarian Split Squat (Every 2min for 4 sets
10/10 DB Bulgarian split squat )

B: Shoulder Press (Every 2min for 5 sets
Strict shoulder press
5 reps at 80% of 1RM (Rep 5 hold for :05sec)
*****
3 sets
12/12 SA DB rear delt raises
12/12 SA DB front delt raises
12/12 SA DB or small plate ISO side delt raises)

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Wall ball warm up

Back Squat (5x5
build over sets
Dallas: box transfers)

Metcon (Checkmark)

5 rounds:

200 row or 8 cals bike

8 hanging knee raises (v-up or Russian twist)

200 run

100 m farmer's carry (:45 hold)

30 jumprope or 50 split rope

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

REGISTRATION CLOSES 8/28

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up:

ROMAN GAMES ALL CLASSES AND OPEN GYM CANCELED

Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

REGISTRATION CLOSES 8/28

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up:

General Warm-Up

1 x

10 Bend and Bow

12 Banded Pull-Aparts

6/6 Thread the Needle to Thoracic Rotations

:30 Bird Dog from Crawling

:20 Extended Reverse Plank Bridge

:30 Dead-Bug

-

2 x

5 Inchworm Push-Ups

10 Down Dog Toe Touch

5/5 Single Arm DB Deadlift

5/5 Single Arm DB Hang Muscle Snatch

Specific Barbell Prep and Primer

Deadlifts

5 Reps @ light load

4 Reps @ 50%

3 Reps @ 60%

3 Reps @ 65%

Bench Press

8 Reps @ Empty to light load

6 Reps @ 50%

4 Reps @ 55-60%

Then Start the Strength Piece

Deadlift + Bench Press (8 Rounds for weight)

Every 1:30 x 8 Sets, Alternating Stations

Station 1: Deadlift

Station 2: Bench Press

Deadlift

Set 1: 4 Reps @ 70%

Set 2: 4 Reps @ 70%+

Set 3: 4 Reps @ 70%+

Set 4: 4 Reps @ 75%

Bench Press

Set 1: 8 Reps @ 60-65%

Set 2: 7 Reps @ 65-70%

Set 3: 7 Reps @ 70-75%

Set 4: 6 Reps @ 75%+

Percentages are based on the 1RM of each lift.
• Deadlift builds to a heavy 4 at RPE 8, leaving reps in the bank; if bar speed slows or the back rounds, hold the load.

• Bench climbs as reps drop; the last set should be a challenging 6 that still finishes with control on every lockout.

• Load both bars before the clock starts, the 1:30 does not allow for plate changes plus setup.

"The Yips" (Time)

For Time

5 Rounds

Wall Walk Complex

8 Alternating Dumbbell Snatch

Wall Walk Complex: 1 Wall Walk + 2 Push-Ups + 1 Wall Walk + 3 Push-Ups + 1 Wall Walk

Time Cap: 10:00

Score = Time

Wall Walk: 10-in From Wall

Dumbbell: 1 x (Rx70/50, S 60/40)
Goals: 8:00-10:00

Stimulus: Upper Body Density and Interference

RPE: 8.5/10

Primary Objective: Unbroken dumbbell snatches every round.

Secondary Objective: Each wall walk complex completed in under 1:00.

[The Yips:] (Time)

Masters 55+:

For Time

5 Rounds

Wall Walk Complex

8 Alternating Dumbbell Snatch (20-in from wall)

Dumbbell: 1 x 35/25lb

Accessories (Checkmark)

For Quality

4 Sets:

12 Ring Hamstring Curls

12 Ring Tricep Extensions

:30 Medball Squeeze Glute Bridge Iso Hold