Workout of the day

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

1:30 Cardio Choice

-

:20 Hand to Hand Wrist Circles

10 Back Slaps + 10 Alternating Arm Swings

8 Behind the Neck Elbow Punch Throughs

10 Bootstrap Squats

5/5 Worlds Greatest Stretch

10 Bend and Bow

-

2 Sets

8 Barbell Good Mornings

6 Tall Muscle Cleans

6 Barbell Squat Jumps

5 Behind the Neck Strict Press

Specific Barbell Prep

2 Sets: Empty, Then Light Loads

2 Clean Pulls (Bar Close, Shoulders Over)

2 Low Hang Power Cleans (Focusing on Point of Performance)

2 Power Cleans

2 Push Jerks (Dip, Drive, Punch)

-

6 Alt Step-Ups

3 Box Jumps @ Moderate Height (Step Down)

-

Then build to opening load on the complex

Clean and Jerk (Every 3:00 x 5 Sets
1 Clean Pull + 1 Low Hang Power Clean
Rest 10 seconds
1 Power Clean + 1 Push Jerk
Rest 10 seconds
2 High Box Jumps)

• Barbell starts at 70% of the limiter in the complex, which is the Push Jerk for most athletes, and builds to a heavy for the day.

• Box starts moderate and builds height over the first 2-3 sets, then stays at a high box jump height that is safe but still powerful.

• Make manageable jumps and focus on snappy quality reps on each set.

"In the Rough" (AMRAP - Rounds & Reps)

7:00 AMRAP

3 Power Clean

5 Push Jerk

7 Bar Facing Burpees

Score = Rounds + Reps

Barbell: (Rx 155/105 S: 135/95)
Goals: 6+ Rounds

Primary Objective: Complete at least 6 rounds with unbroken sets on the barbell.

Secondary Objective: Hold burpee cadence steady from round one to the finish.

[In the Rough:] (AMRAP - Rounds & Reps)

Masters 55+:

7:00 AMRAP

3 Power Clean

5 Push Jerk

7 Bar Facing Burpees

Barbell: 95/65lb

Accessories (Checkmark)

For Quality

3 Sets:

15 GHD Hip Extensions

:30 Sorenson Hold

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

1:30 Cardio Choice

-

:20 Hand to Hand Wrist Circles

15 Banded Pull-Aparts

10 Bootstrap Squats

8/8 Cossack Squats

5/5 Crossbody Lat Stretch

:15 Dead-Hang + :15 Active Hang

:20 Hollow Hold

-

2 Sets

5 Scapular Pull-Ups

5/5 Single Leg Sit to Box (Controlled Descent)

5 Ring Rows (False Grip if able)

Specific Gymnastics Prep

5 False Grip Ring Rows (Chest to Rings, Wrists Turned Over)

:10-:15 Ring Support Hold

:10-:15 Bottom of Ring Support Hold

5/5 Elevated Pistol to Box or Bench

4 Shuttle Runs at easy pace (Touch the Line, Sharp Turns)

-

Then straight into the skill block

"Titleist" (Time)

For Time

4 Rounds

8 Shuttle Runs

16 Alternating Pistols (S:Pistols to Box )

8 Ring Muscle-Ups (S:5 Ring Muscle-Ups or 8 Ring Rows + 8 Push-Ups)

Shuttle Run: 25ft Down and Back = 1

Time Cap: 20:00

Score = Time
Goals: 11:00-16:00

Stimulus: Gymnastics Density / Bodyweight Conditioning

RPE: 8/10

Primary Objective: Consistent approach to the muscle-ups, round over round.

Secondary Objective: Hold a smooth, repeatable pistol pace.

[Titleist:] (Time)

Masters 55+:

For Time

4 Rounds

8 Shuttle Runs

16 Alternating Pistols

5 Ring Muscle-Ups OR 8 Ring Rows + 8 Push-Ups)

Accessories (Checkmark)

For Quality

4 Sets:

8/8 Single Arm Ring Row with Rotation

8 Ring Bicep Curls

10 Ring V-Outs

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

2:00 Cardio Choice (Bike Ideally)

-

5/5 World's Greatest Stretch

10 Bootstrap Squats

10/10 Single Leg Glute Bridges

:20 Hollow Hold

-

2 Sets

10 Kettlebell Deadlifts

10 Russian Kettlebell Swings

5 American Kettlebell Swings

10 Goblet Cossack Squats

10 AbMat Sit-Ups

Specific Barbell Prep

5 Back Squats @ Empty Barbell (Focusing on Braced Midline, Consistent Depth)

4 Back Squats @ 40-50%

3 Back Squats @ 55-65%

2 Back Squats @ 70-75%

-

1 Back Squat @ 80% (Confirming Opening Load)

Back Squat (Weightlifting Variable Reps & Sets)

Loading Notes

• Sets 1-3 sit flat at 80%; the goal is three clean triples, not a build.

• Sets 4 and 5 are doubles at 80% or slightly above, only if bar speed and depth held on the triples.

• Set 6 at 85% is the top set of the day; stage plates ahead of time, the 2:00 window does not allow for plate math.

"Fore!" (Time)

For Time

Buy-In:

33/24 Cal Bike 43/33 Cal Row or Ski

Directly into

3 Rounds

21 American Kettlebell Swings (Rx53/35, S 44/26)

21 AbMat Sit-Ups

Time Cap: 15:00

Score = Time
Goals: 7:00-10:00

Stimulus: Midline Endurance / Hip Flexion and Extension

RPE: 8/10

Primary Objective: Complete the bike buy-in in sub 2:30.

Secondary Objective: Hold to ~2:00 per round on the swings and sit-ups.

[Fore!:] (Time)

Masters 55+:

Calorie Bike: 30/22 Cal Bike

3 Rounds:

18 American Kettlebell Swings

18 AbMat Sit-Ups

Kettlebell: 44/26lb

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

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up:

General Warm-Up

2:00 Cardio Choice

-

10 Down Dog to Up Dog

10 Down Dog Toe Touches

8 Inchworm Push-Ups

16 Bear Plank Shoulder Taps

10 Banded Pull-Aparts

:30/:30 Crossbody Lat Stretch

-

2 Sets:

10 Glute Bridges

8 Single Leg Toe Touches (4/4)

8/8 Single Arm Dumbbell Strict Press @ Light Load

Specific Prep

Position Build (Simple to Complex):

8 Dual Dumbbell Bench Press @ Light Load (Controlled to the chest, feet planted)

8 Dual Kettlebell Bent Over Rows @ Light Load

6 Dual Kettlebell Alternating Gorilla Rows (3/3) (Flat back, hips still, no rotation)

-

5 Sandbag Deadlifts

3 Sandbag Rounded Back Extensions

3 Sandbag Cleans @ Light Bag (Hinge, hug, drive the hips through)

-

25/25ft (7.5/7.5m) Single Arm Overhead Carry @ Light Load (Biceps by the ear, ribs down)

:20 Plank Hold

"Double Take" (5 Rounds for weight)

30:00 EMOM (5 Rounds)

Min 1: 12 Dual Dumbbell Bench Press

Min 2: 4 Sandbag Cleans

Min 3: 12 Dual Kettlebell Alternating Gorilla Rows (6/6)

Min 4: 50/50ft (15/15m) Single Arm Overhead Carry

Min 5: :45 Plank Hold

Min 6: Rest

Score = Load (record working loads for each movement)

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

Dumbbells: 2 x (Rx50/35, S 40/25)

Kettlebells (Gorilla Row and Single Arm Overhead Carry ): (Rx53/35, S 44/26)

Notes:

• Sub 12 Dual Kettlebell Deadlifts if sandbags are unavailable.

• These are suggested loads not prescribed
Goals: All 25 working minutes completed unbroken at the chosen loads

Stimulus: Strength EMOM, Muscular Stamina

RPE: 7.5/10

Primary Objective: Finish every station by :45 with no dropped or failed reps.

Secondary Objective: Match or slightly exceed the loads used in week one of this cycle.

[Double Take: Levels] (5 Rounds for weight)

Masters 55+:

10 Dual Dumbbell Bench Press, 4 Sandbag Cleans, 10 Gorilla Rows (5/5), 40/40ft (12/12m) Overhead Carry, :35 Plank Hold

Sandbag: 100/70lb

Dumbbells: 2 x 35/25lb

Kettlebells: 35/26lb

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

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

A wind is blowing

Shoulder Press (5 sets:
2 strict press, 4 push press
)

Stations! (Checkmark)

Station 1: Rope pull to stand

Station 2: partner wb sit-ups

Station 3: ring rows

Station 4: black box flips for distance

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

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up:

General Warm-Up

400m Run

-

10 Alt Box Step-Ups

10 Alternating Arm Swings

10 Back Slaps

:15/:15 Hand to Hand Wrist Circles

8/8 Quadruped Thoracic Rotations

10 Alternating Scorpion Stretch

Specific Warm-Up

w/empty barbell

3 Hang Snatch High Pull

3 Hang Power Snatch

6 Alternating Back Rack Step-Ups

-

2 Sets: w/light loads to warm-up loads

3 Hang Snatch High Pull

3 Hang Power Snatch

6 Alternating Back Rack Step-Ups

Then take 2-3 min for bathroom break and final set-up.

"Familiar Stranger" (Time)

For Time, 2 Person Team, Waterfall Start

6 Rounds:

400m Run

16 Hang Power Snatch

16 Back Rack Step-Ups

Time Cap: 35:00

Score = Time

Barbell: (Rx 75/55, S 65/45)

Box: (Rx24/20, S 20/16″)

Flow: Athlete 1 starts on the 400m Run while Athlete 2 waits. When Athlete 1 returns, Athlete 2 begins their run and Athlete 1 moves to the Hang Power Snatch and Back Rack Step-Ups. If Athlete 2 returns before Athlete 1 finishes the barbell station, Athlete 2 waits. If Athlete 1 finishes early, Athlete 1 rests until Athlete 2 is back. Continue until both athletes complete all 6 rounds.
Goals: 25:00-30:00

Stimulus: Leg Stamina, Fatigued Running

RPE: 8.5/10

Primary Objective: Hold run splits within :15 of each other across all 6 rounds.

Secondary Objective: Keep the barbell station to two sets or fewer per round, no failed reps.

[Familiar Stranger: Levels] (Time)

Masters 55+:

6 Rounds: 400m Run, 12 Hang Power Snatch, 12 Back Rack Step-Ups

Barbell: 65/45lb

Box: 20in

Stretch (No Measure)

For Quality:

3 Sets:

:30/:30 Couch Stretch

:30/:30 Crossbody Lat Stretch

:30 Childs Pose with Lat Reach