24Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
UAF Fri 24th & Sun the 26th canceled. Good luck Jordan Cabrita!
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
-
2x
10 Bend and Bows
10 Bootstrap Squats
5 Inchworm (Double Push-Up)
10 Scapular Pull-Ups
5/5 Single Arm Ring Row
10 Hollow Rocks
"CGE8 2009 Remix" (Time)
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Muscle-Ups
90 Double Unders
15 Thrusters
30 Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 35:00
Score = Time
Barbell: (Rx135/95, S 115/75)
Box: (Rx24/20, S 20/16″)
Goals: 18:00-23:00
Stimulus: Chipper / Movement Density
RPE: 9.5/10
Primary Objective: Complete the workout sub 20:00 with a clear plan from the first movement, not reactive management of fatigue.
Secondary Objective: Create a strategy for each movement block and stick to it, especially across the ring muscle-ups and the back half of the chipper where the global volume accumulates.
Accessories (Checkmark)
4 Sets:
2/2 Turkish Get-Ups
5/Each Prone Y-T-W
10/10 Paloff Press with Rotation
23Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
UAF Fri 24th & Sun the 26th canceled. Good luck Jordan Cabrita!
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 Easy Run or Row
2 x
10 Leg Swings (Forward / Back)
10 Leg Swings (Side to Side)
10/10 Quadruped Fire Hydrants
10 Glute Bridges
10 Air Squats with a Pause at the Bottom
10 Bodyweight Sumo Stance Good Morning
Specific Running and Rowing Prep
:15 Wall Lean March + :15 Wall Lean Sprint
:60 Easy Row, focus on leg drive sequencing and controlled breathing
150m Building to Working Pace
"Run Row Run" (Time)
For Time
3000m Run
2000m Row
1000m Run
Time Cap: 40:00
Score = Time
Adjusted
2000m Run
1500m Row
800m Run
Goals: 30:00-35:00
Stimulus: Aerobic Endurance
RPE: 7.5/10
Primary Objective: Maintain a steady, sustainable pace across all three segments, arriving at the final 1000m run with enough left to push the finish.
Secondary Objective: Use the 2000m row to regulate breathing and heart rate without losing time, holding a productive split rather than treating it as passive recovery.
Accessories (Checkmark)
For Quality:
3 Sets:
:20/:20 Side Plank on GHD
10/10 Banded Chop
-then-
3 x :30/:30 Single Kettlebell Farmers Carry Hold
23Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
UAF Fri 24th & Sun the 26th canceled. Good luck Jordan Cabrita!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Deadlift (Every 2min for 9 sets. Percentages from 1RM
8-6-4/8-6-4/8-6-4
Wave 1: 65-70-75%
Wave 2: 70-75-80%
Wave 3: 75-80-85%)
B: Metcon (Checkmark)
Grip strength
4 sets
1min heavy BB hold (225/185#), NO straps
1min heavy DBs / KBs 100' farmers carry
1min dead hang (high bar)
1min REST
***
3 sets
10/10 DB Wrist curls (use bench)
23Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
UAF Fri 24th & Sun the 26th canceled. Good luck Jordan Cabrita!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
HomeGrown AthletX - Legends (65+)
Metcon (Checkmark)
Warm-up: band stretch
Interval training: Rotate every 15 reps
Wood chops
Banded face pulls
Lat pulls (together - both arms)
Plate halos
Plate standing rotations
Plate chest press
Plate farmers carry
Rig supported air squats
Rig supported alternating lunges
Wall push-ups
Wall high knees
100M “brisk” walk
22Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
UAF Fri 24th & Sun the 26th canceled. Good luck Jordan Cabrita!
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
2 x
5/5 Dumbbell Windmill
5 Inchworm Push-Ups
10 Slow Plank Shoulder Taps (Focus on Weight Shifts)
10 Down Dog Toe Touches
:15 Hollow Hold
Specific Prep
Wall Walk + 8-10 Shoulder Taps or Weight Shifts
Kick Up + 10-15 Handstand Hold w/Scap Elevation / Compression
Then move into coach specific progressions
Gymnastics Skill Medley (Checkmark)
Spend 10-15 Minutes
Freestanding Handstand
Parallette Handstand Hold
Pirouettes
Handstand Box (Forward,Lateral,Back,Lateral)
Modifications:
Level 1: Kick up to wall and hold, wall-facing handstand hold , or box pike hold; the goal is time invested in inversion and shoulder loading, not the specific skill variation.
"Echo Press" (5 Rounds for reps)
For Reps
5 Sets:
1:30 AMRAP
12/8 Cal Bike or 18/12 Cal Row or Ski
Max DB Bench Press in Remaining Time
Rest 1:30 Between Sets
Score = Total Dumbbell Bench Press Reps
Dumbbells: (Rx50/35, S 40/25)
Goals: 10-15 Dumbbell Bench Press Reps per Set, 50-75 Total Reps
Stimulus: Anaerobic / Horizontal Pressing Stamina
RPE: 8.5/10
Primary Objective: Complete the calorie target on the Echo Bike with enough time remaining to get 10 or more quality dumbbell bench press reps, transitioning from bike to bench in under five seconds every set.
Secondary Objective: Maintain consistent pressing volume across all five sets, holding form and range of motion through the later sets as the triceps and shoulders begin to accumulate fatigue.
Accessories (Checkmark)
For Quality:
3 Sets:
20 Banded Tricep Extensions
20 Banded Bicep Curls
21Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
UAF Fri 24th & Sun the 26th canceled. Good luck Jordan Cabrita!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Metcon (Checkmark)
DELOAD: Unilateral DB
4 sets: 12 reps each movement/each side
Floor press
Barrel press
Standing flys
Diamond push-ups
***
2 Supersets
12/12 DB bicep curls
12/12 DB Tricep ext (behind the neck)
***
2 Supersets
12/12 DB hammer curls
12/12 DB kick backs
***
7:10-7:15, Any core
7:15-7:25, 10min Zone 2 (any machine)