Workout of the day

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

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Warm-up

2-3 Sets, For Quality

:30 Seconds Jump Rope Practice

6 /6 Half Kneeling KB Windmi ll

12 Alternating Single Arm Kettlebell Swings

6/6 Single Arm Ring Row s

10 Ring V-Out s

“Hide The Anger, Practice Smiling in the Mirror” (5 Rounds for time)

For Time:

Every 3:00 x 5 Sets

50 Double Unders (A:100 singles)

8/8 KB Hang Snatch (A: DB)

5/4 Ring Muscle Ups (A:5 s trict Pull-Ups +5 Strict Ring Dips)

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

DB: (Rx50/35, S 40/25)
Goal: 1:30-2:15/ Set

Score: Average Interval Time

Primary Objective : Achieve each set in under 2:15

Secondary Objective : Unbroken Ring Muscle-Ups

Optional Accessories (Checkmark)

For Quality:

12:00 EMOM:

Minute 1 - 10-12 Dumbbell Bench Press

Minute 2 - 6/6 Single Arm Kettlebell/Dumbbell Row, Heavy

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

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Warm-Up: 

8:00 minutes, For Quality

5/5 World’s Greatest Stretch

10 Alternating Cossack Squats

5 x Lateral Shuttle (10ft / 3m)

5 Inchworm Push-Ups

5 Up Downs

—

Then Take 4:00-6:00 minutes to Build to starting loads on the Barbell

Back Squat (Every 3:00 x 5 Sets
Set 1: 8 @ 65%
Set 2: 8 @ 65%
Set 3: 6 @ 70%
Set 4: 6 @ 75%
Set 5: Max Reps @ 80%
)

Today, each set is on a 3:00 clock, offering increased recovery time compared to earlier in the cycle. This extra rest should help the weights feel lighter and more manageable as the load continues to grow. With this structure, athletes can showcase both muscular endurance and strength by aiming for a max effort set at 80% of their 1RM, with a 12-rep cap to maintain quality of movement.

“Gotham's Reckoning” (6 Rounds for reps)

For Max Reps

6 Sets

1:45 AMRAP

5 Shuttle Runs

15 Goblet Squats

Max Burpees to Target

Rest 45 seconds b/t sets

Score = Total Reps Completed

KB/DB Loads: (Rx70/53, S 53/44)/(Rx70/50, S 60/40)

Shuttle Run = 25ft Out and Back
--

Primary Objective: Complete the Buy-In Work requirement in under 1:15.

Secondary Objective : Achieve Max Total Burpees to Target with the goal of completing 10+ in the remaining time.

RPE: 8–9/10 : Athletes should operate at near-maximal effort each interval, pushing hard on the Burpees after completing Shuttle Runs and Air Squats. The short rest is enough to catch the breath but not fully recover.

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

A: Incline Bench Press (Weight)

6 x 5 at 65-70%

B: Metcon (No Measure)

4 Sets

8 DB pullovers (70/50)

8/8 DB SA floor press

8/8 DB SA barrel press

***

3 sets

8 DBs skull crushers

20 GHD/Vups

8 DBs kick backs

20 GHD/Vups

8 Diamond push-ups

20 GHD/Vups

Announcements

Next HGX Apparel order Feb

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner training

10 Ring rows

10 Ring push-ups

10/10 DB Hammer curls

100M Farmers carry (high/low)

***

10 BB shoulder press

10/10 DB Arnold press

Letters (Y, T and W) 12 reps each

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Mom's Strength Conditioning

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Warmup (No Measure)

1min Machine

Cat-Cow

World's Greatest Stretch

Scap Push-Ups

Glute Bridges

Banded Hip Flexor March

Banded Side Step

A: 3 Sets (Weight)

A1. 10-12 DB Front Rack Lateral Step-Ups (ea side)

A2. 8-10 Bird Dogs, 5sec hold each rep

B: 3 Sets (Weight)

B1. 10-12 Staggered Stance Hip Thrusts (ea side)

B2. 8-10 Push-Ups (elevated, banded or negatives)

C: Metcon: 10min (AMRAP - Rounds and Reps)

8 Air Squat

10 Pallof presses (ea side)

12 Toe-Assisted Pull Ups / Banded lat pull down

Cooldown (No Measure)

Half-kneeling hip flexor stretch

Pigeon

Child's Pose

Announcements

Next HGX Apparel order Feb

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up

2:00 Cardio Choice

–

Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

- Down Dog Toe Touches

- Quarter Squat Reactive Jumps

Specific Prep

2 Sets

3 High Hang High Pull

3 High Hang Muscle Clean

3 Strict Press

3 Hang Power Clean

3 Push Press

3 Low Hang Power Clean + Push Jerk

8 Kip Swings

6 Strict Knee Raises

–

Add Loads to the Barbell

1-2 Sets

3 Touch and Go Clean and Jerks

3-5 Kipping Knees to Chest

3 Quick Single Clean and Jerks

3-5 Building to Working Option for Toes to Bar

Get to working loads and Go!

"A Storm is Coming" (Time)

For Time:

3 Rounds

18 Toes to Bar (A:Knee Raises)

15 Clean & Jerks

Barbell: (Rx135/95, S 115/75)
Goal: 9:00-15:00

Time Cap: 17:00

Primary Objective: Toes to Bar in 3-4 Sets

Secondary Objective : Steady Barbell Cadence

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch