Workout of the day

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

July 11 Adaptive WOD for our community in collaboration w/ House of Champions

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Easy Run or 2:00 Bike

-

2 Rounds

10/10 Standing Leg Swings per side (Rig as support hold)

10/10 Quadruped Hip Circles

5/5 Pendulum Lunges

10 Alt Box Step-Ups

5 No Jump Burpees (easy, focus on rhythm)

Primer (Checkmark)

2 Sets:

5 Burpee Box Jump Overs

100m Run at effort

10/8 Cal Bike 14/12 Cal Row or Ski

100m Run at effort

5 Burpee Box Jump Overs

Use this to confirm box height, bike feel, and pacing intent before "Penalty Box" begins.

"Penalty Box" (4 Rounds for time ↓ shorter is better)

Every 9:00 x 4 Sets

10 Burpee Box Jump Overs

200m Run

30/22 Cal Bike or 43/30 Cal Row or ski

200m Run

10 Burpee Box Jump Overs

Box: (Rx24/20, S 20/16″)
Time Cap: 8:00 per set

Score = Sum Total Time (all 4 sets combined)

Goals: 6:00-8:00 per set

Stimulus: Aerobic Capacity / Leg Stamina

RPE: 8.5/10

Primary Objective: Complete all four sets at a consistent pace +/- 10 seconds

Secondary Objective: Complete all sets in sub 7:00 to allow 2:00 of recovery between sets.

Stretch (Checkmark)

For Quality:

:60/:60 Couch Stretch

:60/:60 Hurdler Stretch w/reach

:60/:60 Pigeon Pose

:60 straddle

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

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

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2x

1:00 Cardio Choice

8 Walking Inchworm to Hollow

8/8 Dual Kettlebell Staggered Stance Romanian Deadlift

8 Scapular Pull-Ups

8/8 Single Arm Rotational Ring Rows

Specific Prep

5 Sumo Deadlifts @ 40-50%

3 Sumo Deadlifts @ 50-60%

3 Sumo Deadlifts @ 60-70%

Then ... Planned Working Loads on the Barbell

Sumo Deadlift (Every 3:00 x 5 Sets:
5 Sumo Deadlifts

All sets at the same load. Target 75-80% of 1RM Deadlift.)

Modifications:

Level 1: Same set and rep scheme at a load that allows full positional control, or Conventional Deadlift if the Sumo stance is significantly limiting for an athlete new to the movement.

Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dual Dumbbell Romanian Deadlifts or Single Leg Romanian Deadlifts at a challenging load consistent across all five sets.

Primer (Checkmark)

3 Jumping Pull-Ups with 3-second Eccentric

8 Dual Kettlebell Gorilla Rows @ Warm-Up Loads

10 GHD Hip Extensions

4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)

25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry

-

3-5 Strict Pull-Ups

8 Dual Kettlebell Gorilla Rows @ Working Loads

10 GHD Hip Extensions

4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)

25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry

Use this to confirm Pull-Up scaling, Gorilla Row load, GHD range of motion, and Carry load and position before "Extra Time" begins.

"Extra Time" (AMRAP - Rounds)

16:00 EMOM

Minute 1: 5 Strict Pull-Ups

Minute 2: 10 Dual Kettlebell Gorilla Rows

Minute 3: 15 GHD Hip Extensions or 20 Banded Good Mornings

Minute 4: 100ft (30m) Sandbag Carry or Dual Kettlebell Front Rack Carry

*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.

Gorilla Rows: KB 2 x (Rx53/35, S 44/26)

DB 2 x (Rx50/35, S 40/25)

Sandbag Carry: (Rx150/100, S 75/50)

Dual KB Front Rack Carry: 2 x (Rx53/35, S 44/26)
Score = Completed Rounds (4 total)

Goals: Consistent sets and good positions across all 16 minutes

Stimulus: Strength Stamina / Endurance

RPE: 6/10

Primary Objective: Complete every minute unbroken and with quality mechanics, finishing each station with at least 10-15 seconds of rest before the next minute begins.

Secondary Objective: Maintain upright posture and a braced midline on the Carry across all four rounds, treating it as a positional integrity test rather than a conditioning push.

Accessories (Checkmark)

For Quality:

3 Sets:

12 Ring Bicep Curls

12 Ring Hamstring Curls

:30 Weighted Sorenson Hold

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

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

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

A: Incline Bench Press (Weight)

Every :90sec

7/5/3, 7/5/3, 7/5/3 (wave)

70/75/80%, 75/80/85%, 78/83/88%

*****

4 sets

10 DBs Incline Barrel press

12 DBs Standing flys

B: Metcon (Checkmark)

3 sets

12 DBs Skull crushers

15 Banded behind the head tricep press

****

CORE

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

500m Row

10 x 90/90 Get-Ups

10 Alternating Bird-Dogs with 3 sec Pause at extension

5 x Curtsy Lunge (Right) + Curtsy Lunge (Left) + Air Squat

10/10 Foot Elevated Single Leg Glute Bridge

:20/:20 Foot Elevated Single Leg Glute Bridge Hold

Specific Prep

2 x

10 Barbell Good Mornings

:20 Behind the Neck Elbow Punch Throughs

5 Kang Squats

5 Front Squats

-

1 x

5 Front Squats @ 40-45%

5 Front Squats @ 45-50%

3 Front Squats @ 50-55%

-

Put Working Weights on the Bar

Front Squat (Weightlifting Variable Reps & Sets)

Modifications:

Level 1: Same Rep Scheme and go by RPE guidance, keeping each set to 6-7 RPE

Hotel Gym / Travel: Every 3:00 x 5 Sets, 10 Dual Dumbbell Front Squats Each Set.

Primer (Checkmark)

1 Set:

250m Row

10 Wall Balls

8 Med-Ball Box Step-Overs

8 Wall Balls

6 Med-Ball Box Step-Overs

Use this to confirm row pace, Wall Ball load and target height, and Med-Ball Box Step-Over rhythm before "Golden Boot" begins.

"Golden Boot" (AMRAP - Reps)

For Reps:

15:00 AMRAP

1000m Row or Ski

36 Wall Balls

30 Med-Ball Box Step-Overs

30 Wall Balls

24 Med-Ball Box Step-Overs

24 Wall Balls

18 Med-Ball Box Step-Overs

- Max Rep Wall Balls

Box Height:(Rx24/20, S 20/16″)

Wall Ball Target: 10/9ft

Med-Ball: (Rx 20/14, S 16/12)
Score = Total Reps (1000m Row = 100 Reps)

Goal: 295-315 Reps / 40+ Wall Balls in remaining time (262 reps + Max Wall Balls)

Stimulus: Leg Stamina / Muscular Endurance

RPE: 7.5/10

Primary Objective: Complete the full ladder through the 18 Wall Balls and 18 Med-Ball Box Step-Overs, arriving at the Max Rep Wall Ball push with at least 2:00-3:00 remaining on the clock.

Secondary Objective: Hold the row to a strong, paced effort that keeps breathing under control, setting up consistent unbroken or two-set Wall Ball efforts throughout the ladder.

Accessories (Checkmark)

For Quality:

4 Sets:

:15/:15 Side Star Plank

:15/:15 Copenhagen Plank

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

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

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up: 15 reps

3 sets Small plates (Y, T, W)

*****

Interval training

Bench sit / stand (with weight)

100M Farmers carry (weight)

Wall push-ups

100M Farmers carry (weight)

DBs Burpee to overhead

100M Farmers carry (weight)

Knee raises

100M Farmers carry

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

1:30 Cardio Choice

-

2 Rounds

:30 Jump Rope

15 Banded Pull-Aparts

5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers )

10 Dual Dumbbell Curl to Strict Press

Specific Barbell Prep

5 Empty Barbell Bench Press

4 Bench Press @ 50%

3 Bench Press @ 60%

2 Bench Press @ 65-70%

Bench Press (Weightlifting Variable Reps & Sets)

Modifications:

Level 1: Same rep and set scheme, or move to Dumbbell Bench Press if applicable.

Hotel Gym / Travel: Every 2:00 x 6 Sets, same rep scheme, using Dual Dumbbell Bench Press or Floor Press at a challenging load consistent across both waves.

Primer (Checkmark)

1-2 Sets:

6 GHD Sit-Ups (Building Range of Motion)

25 Double Unders or 40 Single Unders

3 Deficit Push-Ups

2 Devils Press

3 Dual Dumbbell Push Press

Use this to confirm GHD range of motion, Double Under standard, and dumbbell complex load before "The Equalizer" begins.

"The Equalizer" (6 Rounds for time ↓ shorter is better)

Every 2:30 x 6 Sets

(Alternating Stations, 3 Sets at Each)

Station 1:

20 GHD Sit-Ups (A: 20 v-ups)

80 Double Unders (A: 120 Singles)

Station 2:

7/5 Deficit Push-Ups

5 Devils Press

5 Dual Dumbbell Push Press

Dumbbells: 2 x (Rx50/35, S 40/25)
Score = Time (total accumulated working time across all 6 sets)

Goals: 1:30-1:45 per station

Stimulus: Upper Body Interference

RPE: 8.5/10

Primary Objective: Complete each working station in under 1:40 to allow a brief rest and reset before the next station flips.

Secondary Objective: Hold the entire dumbbell complex unbroken across all 3 sets at Station 2, moving from Deficit Push-Ups directly into Devils Press and through the Push Press without setting the bells down.

Accessories (Checkmark)

For Completion:

10:00 AMRAP

:30 Fingertip Curls

:30 Extended Reverse Plank Bridge

10/10 Banded Shoulder Internal Rotations

10/10 Banded Shoulder External Rotations

10 Supine Leg Lowering @ 31x1 Tempo

Rest as needed between sets