Workout of the day

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

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

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

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

Romanian Deadlift (RDL) (5x8 at 78%
Slightly higher than last week
***Rest as needed b/t sets)

A: Shoulder Press (5 sets
2 Strict press + 3 Push press (:05sec hold on last push press)
Start at 70% and increase to 85% on last set
****Rest as needed b/t sets)

C: Metcon (Checkmark)

3 sets

12/12/12

DB Arnold press/Front delt raises/Angle delt raises

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

2-3 Rounds

1:00 Cardio Choice

6 Walking Inchworm Push-Ups

8/8 Single Arm Dumbbell Upright Row

8/8 Single Arm Dumbbell Strict Press

:15/:15 Single Arm Dumbbell Overhead Hold

:10 Ring Support Hold

:10 Bottom of Ring Dip Hold

Primer (Checkmark)

Perform 1 Round at Warm-Up Loads:

8/6 Calorie Echo Bike

8 Alternating Dumbbell Snatch

25ft (7.5m) Overhead Carry

8 Alternating Dumbbell Snatch

25ft (7.5m) Overhead Carry

4 Ring Dips / Banded Ring Dips / Toenail Spot Ring Dips

Perform 1 Round at Working Loads:

8/6 Calorie Echo Bike

8 Alternating Dumbbell Snatch

25ft (7.5m) Overhead Carry

8 Alternating Dumbbell Snatch

25ft (7.5m) Overhead Carry

4 Ring Dips / Banded Ring Dips / Toenail Spot Ring Dips

Use this to confirm dumbbell load, carry path, and ring dip variation before "Dalton" begins.

"Dalton" (5 Rounds for time ↓ shorter is better)

Every 4:00 x 5 Sets:

16/12 Cal Bike

8 Dumbbell Snatch (Right)

25ft (7.5m) Single Arm Overhead Carry (Right)

8 Dumbbell Snatch (Left)

25ft (7.5m) Single Arm Overhead Carry (Left)

12/8 Ring Dips

Dumbbell: (Rx50/35, S 40/25)
Score = Sum Total Time

Goals: 2:15-3:00 per Set

Stimulus: Upper Body Density / Interference, Muscular Endurance

RPE: 8.5/10

Primary Objective: Move through each interval with consistent transitions and no wasted time, arriving at the ring dips with enough shoulder stability to complete the set unbroken or in no more than two quick breaks.

Secondary Objective: Maintain overhead position integrity across both the dumbbell snatch and the carry throughout all five sets, not just the first two, protecting shoulder mechanics as fatigue accumulates.

Accessory Finisher (Checkmark)

10:00 AMRAP:

10 V-Ups

:15/:15 Side Star Plank

20 Banded Tricep Extensions

:30 Weighted Forearm Plank

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

w/ partner:

2x:

10 wb tosses over rig

10 partner plank high fives

10 synchro jumping jacks

100 m oh plate carry

Bench Press (6x5
Build over sets)

AMRAP w/ partner

Split all work with partner:

20 cals machine

20 db bench press

5 tire flips

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

2 Rounds

1:30 Row

10 Goblet Cossack Squats

6 Down Dog Pike Push-Ups

10 Down Dog Toe Touches

6/6 Single Arm Ring Row

Gymnastics Skill: Rope Climb Skill Progression (Checkmark)

Spend 10-15 minutes working through Rope Climb technique and progressions.

Rope Climb Technique Work

Rope Climb Descents

Modifications:

Level 1: Rope Pull to Stand from the floor, laying on back, then jumping rope climbs using the feet as the primary driver.

Hotel Gym / Travel: Strict Pull-Up Negatives or Towel Pull-Ups focusing on grip strength and slow controlled descent mechanics.

Primer (Checkmark)

8 Back Squats @ Empty Barbell

6 Back Squats @ Warm-Up Load #1

4 Back Squats @ Warm-Up Load #2

2 Back Squats @ Working Loads

-

2-3 Handstand Push-Up Eccentrics

2-3 Handstand Push-Ups or Box Piked Handstand Push-Ups

-

1 Rope Climb (Each Partner)

-

10/8 Cal Row (Each Partner)

Use this to confirm Back Squat load, Handstand Push-Up modification, and rope climb standard before "Partner Brehm" begins.

"Partner Brehm" (Time ↓ Shorter is Better)

For Time

2 Rounds:

10 Rope Climbs

20 Back Squats

30 Handstand Push-Ups

40/32 Calorie Row*

*During the Row, one partner holds a Sandbag in Bear Hug Position or Dual Kettlebell Front Rack for the duration of the rowing partner's effort. Switch as needed until the Row is completed.

Barbell: (Rx 225/155, S 165/125)

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

Dual KB Front Rack: 2 x (Rx50/35, S 40/25)

Rope Climb 15ft
Score = Time

Goals: 18:00-22:00

Time Cap = 25:00

Stimulus: Chipper Feel / Partner Conditioning

RPE: 8.5/10

Primary Objective: Complete each station in roughly 2:00-2:30 of combined partner work, keeping transitions short and communicating with your partner before the clock starts to avoid standing and waiting.

Secondary Objective: Maintain the sandbag or KB hold for the full duration of the rowing partner's effort each round, treating the static hold as a working set rather than an optional challenge.

Accessories (Checkmark)

For Quality:

3 Sets:

10-12 Incline Chest Supported Dumbbell Rows , Moderate Loads

50ft (15m) Sled Push, Heavy Load

:30-:45 Wall Facing Handstand Hold