Workout of the day

Announcements

HGX Intermural Open Feb 28-March 14

CrossFit Kids MLK Bring a Friend day Jan 20th at 3:30-4:15pm breanne@hgxfit.com to reserve a spot

HomeGrown AthletX - Functional Fitness

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General Warm-Up

Mobility Prep (2 minutes):

5/5 World’s Greatest Stretch

10 Alternating Scorpions

:20/:20 second Samson Stretch Hold

—

General Warm-Up (5–7 minutes):

2 Rounds:

10 PVC Pipe Passovers

:15/:15 second PVC Pipe Prayer Stretch

10 Air Squats

6 Hanging Strict Knee Raises

8/6 Calorie Row or Echo Bike

Barbell Specific Prep

Specific Warm-Up: (5-7 minutes):

Barbell:

2 Sets: From the Rack

2 Snatch Grip Push Press + 2 Snatch Grip Push Jerk + 2 Snatch Grip Split Jerk

5 Overhead Squats (empty barbell)

Then Build Towards 75% of 1RM Overhead Squat

Overhead Squat (Every 2:00 x 4 Sets
3 Reps @ 75%+

% of Overhead Squat
)

"Voodoo Magic" (4 Rounds for time)

For Time:

Every 4:00 x 4 Sets

12 Toe to Bar

10/8 Cal Row, Ski or 8/6 Cal Bike

12 Overhead Squats

10/8 Cal Row, Ski or 8/6 Cal Bike

Barbell: (Rx 95/65, S 75/55)
--

Goal: 3:00-3:30/set

Score = Sum Total Interval Time

Avoid over-pacing the first round, while at the same time remaining consistent and even increasing pace on the final round.

Announcements

HGX Intermural Open Feb 28-March 14

CrossFit Kids MLK Bring a Friend day Jan 20th at 3:30-4:15pm breanne@hgxfit.com to reserve a spot

HomeGrown AthletX - Mom's Strength Conditioning

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Warmup (No Measure)

1min Machine

Leg Swings

Bootstrap Squats

Glute Bridges

Banded Pass Throughs

Band Pull Aparts

Banded Good Mornings

A: 3 Sets (Weight)

A1. 8-10 Staggered Stance RDL w/Hip IR

A2. 10 Dead Bugs

B: 3 Sets (2 Rounds for weight)

B1. 8 Single Arm DB Press (ea side)

B2. 8 Bent Over Rows

C: Metcon: 10min (No Measure)

10 KB Lateral Hip Shifts

100' Single Arm Farmers Carry (ea side)

30-45sec Side Plank

Cooldown (No Measure)

Adductor Rockbacks

Single Leg Forward Fold

Child's Pose

Announcements

Next HGX Apparel order Feb

HGX Intermural Open Feb 28-March 14

CrossFit Kids MLK Bring a Friend day Jan 20th at 3:30-4:15pm breanne@hgxfit.com to reserve a spot

HomeGrown AthletX - HGX-FIT

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A: Shoulder Press (Every :90sec
5x5 at 80%)

B: Bench Press (Every 2min
8 reps at 70%
8 reps at 70%
6 reps at 75%
6 reps at 75%
4 reps at 80%
4 reps at 80%
2 reps at 85%
2 reps at 85%)

C: Metcon (No Measure)

5 sets

8 BB close grip bench press (65% of today's heavy 2)

8/8 Medball offset push-ups

8 Medball push-ups (feet on medball)

Announcements

Next HGX Apparel order Feb

HGX Intermural Open Feb 28-March 14

CrossFit Kids MLK Bring a Friend day Jan 20th at 3:30-4:15pm breanne@hgxfit.com to reserve a spot

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Run/wheel 250 m

Farmer's Carry/Dead Hang

Deadlift (We will find a deadlift "opener" or lift we feel comfortable doing next weekend for 1 rep.)

5-10 reps empty bb

Add weight….5 reps

Add weight…3 reps

Add weight…2 reps

Singles

WheelWod CrossFit Open 24.2 (AMRAP - Rounds and Reps)

24.2

Intellectual:

AMRAP

200 row

10 deadlift (105#, 95#)

20 10# plate hop

Seated 2:

AMRAP

150 row

10 kb deadlifts (53#)

60 multi ropes

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Functional Fitness

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Warm-Up

3 Sets: For Quality

1:00 Bike Easy / Moderate / Hard

10 Kettlebell Deadlifts

10 Knee Hug + Lunge and Twist

200m Run

1 Wall Walk + 10 second Nose to Wall Handstand Hold

“I Praised the Madman”  (4 Rounds for reps)

For Reps:

4 Sets

5:00 AMRAP

1:00 Max Calorie Echo Bike, Assault Bike, or Bike Erg

20 American Kettlebell Swings

400m Run

- Max Distance Handstand Walk

Rest 2:00 minutes b/t sets

Kettlebell Load: (Rx53/35, S 44/26)

Score = Calories on the Bike + Distance on Handstand Walk

5ft /1.5m = 1 Rep on Handstand Walk
--

Goal: 15/11+ Cals on the Bike and 50ft (15m) on the Handstand Walk / Set

Stimulus: Aerobic Capacity and Gymnastics Skill

RPE: 8/10

Primary Objective: Complete the Bike + American Kettlebell Swings + Run by 4:00 on the running clock before finishing off the final minute with Handstand Walking.

Secondary Objective: Maintain unbroken segments of 10ft / 3m +

Optional Accessories  / Core Finisher:  (Checkmark)

For Quality:

4 Sets

15 V-Ups

:15 second Hollow Hold

:30 second Extended Plank Hold

Announcements

Next HGX Apparel order Feb

HGX Intermural Open Feb 28-March 14

CrossFit Kids MLK Bring a Friend day Jan 20th at 3:30-4:15pm breanne@hgxfit.com to reserve a spot

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up

Rowing Golf Version 2:

Partner 1: Rows to 100m in as Few Strokes as Possible

Partner 2: Tries to Row to 100m in as Few Strokes as Possible

Whom Every Rows the Least Strokes Wins Hole #1

Repeat this for 5 Times

Recording Who Wins Based on Total Stroke Count

—

2 Sets

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

8 Scapular Push-Ups

6 Inchworm Push-Ups

:30 seconds Double Under Practice

–

Then get into specifics and get the workout rolling

“A Hero Can Be Anyone”  (3 Rounds for time)

3 Sets: For Time

1000m Row, Combined

Directly into..

8 Alternating Rounds of

5 Pull-Ups

10 Push-Ups

20 Double Unders (A:40 singles)

- Rest 3:00 minutes between sets

Score = Total Running Time including rest
--

Goal: 8:00-10:00 / Set

Total Running Time: 33:00-36:00

Time Cap: 40:00

Primary Objective: Complete each set for best overall time by splitting the row evenly and tackling the alternating rounds of the triplet at a fast and steady clip.

Secondary Objective: Maintain consistent transitions and aim to finish each set at a similar pace, demonstrating controlled breathing and efficiency throughout.

Stimulus: A mix of cardiovascular endurance (Row) and muscular stamina (Pull-Ups, Push-Ups, Double Unders).

RPE: ~7/10

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Single Leg Forward Fold