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 - Legends (65+)
Metcon (Checkmark)
Warm-up: PVC, Small plates (Y, T, W)
Then….:90 sec warm-up on rowers/ski erg
Interval training:
5 sets Row or Ski for 2min.
B/T each row/ski, perform the following:
Set 1: 15 Plate ground to overhead
Set 2: 100M Plate carry (overhead or side)
Set 3: 15/15 DB high pulls
Set 4: 15/15 DB hammer curls
Set 5: 100M DB high/low carry
***Goal is 2x
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)
20Jul
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
10 Bootstrap Squats
10 Alternating Scorpions
:20/:20 Samson Stretch
20 Bear Plank Shoulder Taps
:20 Extended Plank Reverse Bridge
Specific Prep
2 x
10 Goblet Cossack Squats
8/8 Single Arm Dumbbell Deadlift
6/6 Single Arm Dumbbell Hang Snatch
6/6 Single Arm Dumbbell Strict Press
Barbell Primer
5 Strict Press (Empty Barbell)
5 Strict Press (Light)
4 Strict Press (Moderate)
3 Strict Press (Starting Loads)
Shoulder Press (Weightlifting Variable Reps & Sets)
--
This is a strict overhead pressing loading progression. The first set starts at the 3x10 test max, so it should feel challenging, but definitely doable. Athletes build meaningfully across all four sets, and the final set should represent a true heavy 4 for the day.
"Hat Trick" (3 Rounds for time ↓ shorter is better)
For Time
Every 5:00 x 3 Sets
3 Shuttle Runs
20 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Score = Sum Total Time (time accumulated across all 3 working sets)
Shuttle Run: 25/25ft
Wall Ball: (Rx 20/14, S 16/12), 10/9ft target
Dumbbell: (Rx70/50, S 60/40)
Goals: Approximately 2:00 per set, completing each round well inside the 5:00 window
Stimulus: Sprint Intervals / High Intensity Triplet
RPE: 9/10
Primary Objective: Sprint every shuttle run with full intent, and unbroken reps on Wall Balls and Dumbbell Snatch.
Secondary Objective: Hold the wall balls and dumbbell snatches unbroken across all three sets, using the built-in rest between sets to fully recover before the next sprint begins.
Accessories (Checkmark)
For Quality:
3vSets:
10 Ring Face Pulls
10-15 Seated Barbell Calf Raises
19Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up
2 x
1:00 Row / 1:00 Ski
10 Dead-Bugs
10/10 Single Leg Foot Elevated Glute Bridges
10 Deep Lunge Mountain Climbers
10 Alt Box Step-Ups
5 Box Jumps
Specific Warm-Up
6 GHD Sit-Ups (Increasing Range of Motion) or Alternative (Medball Weighted Sit-Ups / V-Ups / Tuck-Ups / Abmat Sit-Ups)
4 Burpees + 2 Box Jumps
100ft (30m) Farmers Carry @ Warm-Up Weight
-
6 GHD Sit-Ups or Alternative
4 Burpee Box Jumps
100ft (30m) Farmers Carry @ Working Weight
"Everything Everywhere All at Once" (AMRAP - Rounds)
30:00 EMOM
Minute 1: 15/12 Calorie Row
Minute 2: 15 GHD Sit-Ups
Minute 3: 15/12 Calorie Ski Erg
Minute 4: 10 Burpee Box Jumps
Minute 5: 100ft (30m) Kettlebell Farmers Carry
Score = Rounds + Reps Completed
Box: (Rx24/20, S 20/16″)
Kettlebell Farmers Carry: 2 x (Rx70/53, S 53/44)
Goals: Complete all 30 rounds within each minute
Stimulus: Muscular Endurance
RPE: 9/10
Primary Objective: Complete every prescribed round within the minute across all 30 minutes, looking to leave 15 seconds of transition time on each
Secondary Objective: Maintain a steady pace throughout, keeping the workout steady, with breathing and heart rate under control.
Workout Strategy
Thirty minutes, five movements, six full trips through the rotation. The only way to survive this workout with a complete score is to pace the machines in the first two rounds as if you have 28 minutes left, because you do. The row and ski should feel like a strong, controlled effort, not a sprint. If you are finishing the calorie targets with 25 or more seconds left in round one, you went too hard. The goal is 15 seconds of transition time, which means finishing each movement with enough runway to get to the next station and settle before the minute flips. GHD sit-ups are your rhythm movement; find a smooth, consistent pace and breathe through them. Burpee box jumps are the highest output piece in the rotation, so be deliberate and smooth here. The farmers carry is your opportunity to walk with purpose and decompress the breathing before the row comes back around. Load selection matters here: pick a kettlebell weight you can carry 100 feet unbroken every time. If you have to set it down, you have gone too heavy.
Modifications / Adjustments
Calorie Row: Reduce to 12/9 calories / 150m Run substitution / Reduce damper and target strokes per minute
GHD Sit-Ups: Reduce reps / AbMat Sit-Ups / V-Ups / Tuck-Ups / Med-ball Weighted Sit-Ups
Calorie Ski Erg: Reduce to 12/9 calories / 150m Run or 6 Shuttle Runs / Bike substitution or equivalent calories.
Burpee Box Jumps: Reduce reps / Burpees to Target / Box Step-Up and Over / Reduce box height to 20/16in
Kettlebell Farmers Carry: Reduce loads / Single Kettlebell Suitcase Carry
Accessories (Checkmark)
For Quality:
3 Sets:
:45 Sandbag Hold
10/10 Tall Plank Arm + Leg Lift Holds
18Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up:
General Warm-Up
1 x
10 Bend and Bows
10 Alternating Arm Swings
10 Back Slaps
5 Inchworm-Ups
10 Down Dog Toe Touches
5 Down Dog Pike Push-Ups
8 Scapular Pull-Ups
8 Bar Kip Swings
6/6 Single Arm Ring Rows
Specific Warm-Up
2 x
3 Kick Up to Wall + Eccentric or Box Pike Handstand Push-Ups
6 Deadlifts, Building to Working Weights
6-8 Elevator Kipping / Butterfly Pull-Ups , Building to chin over bar
:30 Jump Rope Practice
Primer
1 x Each Partner:
2 Handstand Push-Ups
4 Deadlifts
6 Pull-Ups
12 Double Unders
Use this to confirm loads, gymnastics standards, and the relay tag process before "Partner Bradshaw" begins.
"Partner Bradshaw" (Time)
For Time
20 Rounds with a Partner (Relay Style):
3 Handstand Push-Ups
6 Deadlifts
12 Pull-Ups
24 Double Unders
Time Cap: 40:00
Score = Time
Relay Setup: One partner completes a full round on the floor while the other waits off to the side. After completing all four movements, partner 1 runs back and tags partner 2, who then moves to the floor to complete their round. A physical tag must occur before each new round begins. Partners alternate for all 20 rounds. (10/Each)
Barbell: (Rx 225/155, S 165/125)
Goals: 32:00-36:00
Stimulus: 1:1 Work-to-Rest Partner Relay
RPE: 8.5/10
Primary Objective: Complete each individual round efficiently and unbroken across all four movements, using the partner's work time as a true rest period so that every round is approached with consistent output.
Secondary Objective: Manage the deadlift load intelligently across the workout, with quick touch and go reps and onto the next movement. Remember, the set-up is the key on each set here.
Workout Strategy
This is the Hero workout Bradshaw restructured as a 1:1 relay, and the format changes everything about how you approach it. When your partner is working, you are resting. That means when it is your turn, you go. There is no reason to break handstand push-ups or turn six deadlifts into a slow grind when you have had a full round of rest in between. The goal is to treat every individual round like a short sprint that you can fully recover from before the next one. Three handstand push-ups, six deadlifts, twelve pull-ups, twenty-four double unders; if you have scaled appropriately, all four movements should be completable in one or two quick sets per round. Deadlift setup matters here, do not rush the hip hinge. On the pull-ups, find your rhythm early. Get through the double unders with a calm cadence and run back to tag your partner. The 1:30 or so your partner takes to get through their round is your full recovery window, so use it, breathe, stay loose, and get back to the floor with the same energy you started with.
Modifications / Adjustments
Handstand Push-Ups: Box Pike Handstand Push-Ups / Dumbbell Push Press 35/25lb (15/12kg) / add riser
Deadlifts: Reduce load to 185/125lb (84/57kg) or 135/95lb (61/43kg) / Romanian Deadlift / Trap Bar Deadlift
Pull-Ups: Banded Pull-Ups / Jumping Pull-Ups / Ring Rows / Reduce reps to 8
Double Unders: Single Unders x 36 / Reduce to 18 Double Unders
17Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
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
2 x
5/5 Worlds Greatest Stretch
10 Banded Glute Bridges
10 Alternating Banded Psoas March (Supine)
10 Goblet Squat (3s pause at bottom, pressing knees out)
5/5 Tall Kneeling KB Halo
Specific Front Squat Prep
1 x Empty Barbell
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
3 Front Squats (3s pause at bottom)
3 Front Squats (working tempo)
3-4 Sets (4 minutes)
3 Front Squats, Building to working weight
Then build to working load across 2-3 additional sets.
Front Squat (Every 1:30 x 10 Sets
3 Front Squats)
Working at 100% of the Week 1 5x5 Front Squat test load. This is 30 total reps at that same challenging weight in the same 15:00 time domain as the original test, but with 3 reps per set rather than 5. The reduced rep count allows just enough recovery to maintain quality positions and speed out of the hole across all 10 sets. This is not a grinding day; every set should feel deliberate and fast.
Athletes who did not complete the Week 1 test should start around 75% of their estimated one-rep max and either build from there to around 80% or stay at 75% across, depending on how the body feels.
Modifications:
Level 1: Every 1:30 x 10 Sets, 3 Front Squats at a consistent, challenging load around 70-75% of 1RM; prioritize depth and position over load.
Hotel Gym / Travel: Every 1:30 x 10 Sets, 5 Dual Dumbbell Front Squats
Primer
2 Sets:
10m Dual Kettlebell Front Rack Walking Lunges
8/6 Push-Ups
10 Air Squats
Use this to confirm kettlebell load, lunge mechanics, and movement rhythm before "Warrior" begins.
"Warrior" (Time)
For Time
6 Rounds:
10m Dual KB/DB Front Rack Walking Lunges
15/10 Push-Ups
20 Air Squats
Time Cap: 15:00
Score = Time
KB: 2 x (Rx53/35, S 44/26)
DB:2 x (Rx50/35, S 40/25)
Goals: 11:00-15:00
Stimulus: Muscular Endurance / Leg Stamina
RPE: 7.5/10
Primary Objective: Consistent pacing across all 6 rounds, maintaining the same work tempo in round six as round one.
Secondary Objective: Unbroken lunges and air squats throughout, with strategic breaks on the push-ups as needed to protect later rounds.
Workout Strategy
"Warrior" is a 6-round grind where the legs are under constant demand from the first step to the last air squat. The dual kettlebell front rack lunge is the most demanding movement in the workout, so treat it with respect from round one; walk with control, keep the chest tall and the bells locked in the rack, and touch the knee gently to the floor on each rep. The push-ups are the only upper body movement, and 90 or 60 total reps is meaningful volume when the legs are already taxed, so break them intentionally rather than going to failure. Air squats should be unbroken every round; the reps are low enough that they serve as active recovery between the lunge and push-up demand if the pace is managed well. Target round splits of roughly 1:45-2:15 per round to finish comfortably under the cap.
Modifications / Adjustments
Dual Kettlebell Front Rack Walking Lunges: Reduce load before reducing distance / Single Kettlebell Front Rack or Goblet Lunge / Bodyweight Walking Lunges
Push-Ups: Reduce reps / Elevated Push-Ups or Banded Assisted Push-Ups
Air Squats: Reduce reps / Box Squat / Assisted Squat to target depth
Accessories (Checkmark)
For Quality:
3 Sets:
10 Dumbbell Chest Flys
10 Dumbbell Hex Press
:20/:20 Side Star Plank