Workout of the day

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

2:00 Cardio Choice

-

2 x

10 Bodyweight Sumo Stance Good Mornings

8/8 Dual Dumbbell Staggered Stance Romanian Deadlift

6 Dual Dumbbell Upright Row

6 Dual Dumbbell Hang Muscle Clean

Specific Barbell Prep

6 Tall Muscle Clean

10 Behind the Back Elbow Punch Throughs

4 Tall Power Clean (2-4in Drop)

-

2 x Empty Barbell

Hang Power Clean + Low Hang Power Clean + Mid-Shin Power Clean (Floor)

- Add Loads -

2-3 Sets, Building to Starting Weight

Slow Pull Power Clean + Power Clean

Power Clean (Weightlifting Variable Reps & Sets)

Athletes should be adding load deliberately, not chasing a number at the expense of position. The catch must be locked in and athletic at every percentage. If the pull starts breaking down, hold the load or take a smaller jump rather than grinding through poor mechanics.

Modifications:

Level 1: 10:00 EMOM, 3 Hang Power Cleans at 6-8 RPE. Moderate, consistent loading across all ten minutes with a focus on mechanics and a strong catch position.

Hotel Gym / Travel: 10:00 EMOM, 5 Dual Dumbbell Hang Power Cleans, building to a challenging but controlled load that maintains vertical pull and a solid receiving position.

Sumo Deadlift (Weightlifting Variable Reps & Sets)

The high box jump is programmed as a superset to drive neural activation and recruitment.

Modifications:

Level 1: 5 Sumo Deadlifts across at 7/10 RPE, then 5 Box Jumps or Squat Jumps. Trap Bar Deadlifts or Traditional Deadlifts can be substituted anytime the sumo stance position is creating a mechanical issue.

Hotel Gym / Travel: 5 Dumbbell Romanian Deadlifts at a heavy but controlled load, paired with 3 broad jumps or standing vertical jumps for the explosive component.

PRVN Reset (No Measure)

For Completion:

12:00 AMRAP

6/6 Slow Low Plank Knee to Elbow

:30/:30 Couch Stretch

6/6 Kneeling Wall Rotations

:30 Down Dog Pose (Reach Head to Toes)

Optional Accessories (Checkmark)

For Quality:

4 Sets:

8-10 Glute Ham Raises

:30 Weighted Sorenson Hold

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Pendlay Row (Time cap: 12min
5x8 at 85% of 1RM
***B/T sets 6 Dual DB Gorilla rows***
50+/35+#)

B: Yates rows (Time cap: 12min
5 x 8 at 85% of 1RM
***B/T sets 5 Chin-ups (weighted)***)

C: Metcon (Checkmark)

3 sets

10 BB Reverse curls (weighted)

5/5/5/5 DBs Reverse/Hammer/ISO (tempo 3.1.x.1)/Bicep curls

15/15 DB Preacher curls

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

2 x

200/150m Row

20 Bear Plank Shoulder Taps

:20 Extended Plank Reverse Bridge

10 V-Ups

5 Inchworm + Double Push-Up

:15 Dead-Hang + :15 Active Hang

Specific Prep

Work into Progressions and Practice

2 x 1 Wall Walk + 10 Wall Facing Handstand Shoulder Taps

2 x Lateral Handstand Walks (5/5ft, 1.5/1.5m)

2 x 5-10ft Partner Handstand Walks (Each Partner)

3-5 Handstand Walks to Wall , Starting @ 15in off the wall and moving further and further away

Gymnastics Skill: Handstand Walk (6 Rounds for distance)

Every 1:30 x 6 Sets

25-50ft (7.5-15m) Handstand Walk
Handstand Walks

Handstand Walks to Wall

Lateral Handstand Walks

Modifications:

Level 1: Wall walks to a 2-3 second hold at the top, building to 3-5 reps per set, or box piked handstand shoulder taps.

Hotel Gym / Travel: Wall walks to a controlled hold, targeting 3-5 reps per set with a 2-3 second pause at the top of each rep; focus on midline tension and shoulder alignment as the primary skill outcome. Or Handstand Shoulder Taps

Primer (No Measure)

1 x

8 Bar Kip Swings

4 Strict Knee Raises

6 Elevator Toes-to-Bar Kip Swings, Building to Working Height (or work alternative with kipping knees to chest / alternating toes-to-bar)

-

1 x

200/150m Row

8 Push-Ups or Elevated Push-Ups

4 Toes-to-Bar or Working Modification

Use this to confirm row pace, push-up standard, and toes-to-bar modification before "Pump, Pump, Pump It Up" begins.

"Pump, Pump, Pump It Up" (5 Rounds for time ↓ shorter is better)

For Time:

Every 3:00 x 5 Sets

15/12 Cals Row or Ski or 11/8 Cals Bike

20/15 Push-Ups

10 Toes-to-Bar
Score = Sum Total Time

Goals: Sub 2:30 per set

Stimulus: Grip / Upper Interference

RPE: 8/10

Primary Objective: Complete the row in under 1:10 each set, setting up enough time to move through the push-ups and toes-to-bar without rushing.

Secondary Objective: Maintain big sets, close to unbroken, on both the push-ups and toes-to-bar across all five rounds, protecting the grip and the mechanics even as fatigue accumulates.

Accessories (No Measure)

For Quality:

3 Rounds

8/8 Kneeling Banded Glute Kickbacks

8 Prone Prisoner Shoulder Rotations

:30 Standing Forward Fold

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

HomeGrown AthletX - Legends (65+)

Metcon (No Measure)

Warm-up

PVC

Red band (locate above your head)

***

12min AMRAP

12 DB swings

12/12 Single arm ring rows

12/12 Single arm hammer curls

100M DB farmers carry

***

12min AMRAP

12/12 DB hang power cleans

12/12 DB shoulder to overhead

100M DB farmers carry (overhead)

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

2 x

400m Run

10 Cossack Squats

5/5 World's Greatest Stretch

10/10 Single Leg Glute Bridge

:20 Hamstring Plank

Specific Barbell Prep

10 Back Squats @ Empty Barbell

5 Back Squats @ 40-50%

5 Back Squats @ 50-60%

Then load bar to working weights

Back Squat (Weightlifting Variable Reps & Sets)

This is part of a targeted week of increased squat volume; the priority is positional quality and consistent depth across every rep, not max effort grinding. Athletes should arrive at each set with a braced midline and a clear plan for the set. The first two sets at higher rep counts are where technique tends to drift; hold the standard on every rep.

Modifications:

Level 1: As prescribed, use 6-7 RPE as the loading guideline

Hotel Gym / Travel: Every 3:00 x 4 Sets, 10 Dual Dumbbell Front Squats

Primer (No Measure)

2 Sets at Working Loads:

10 Wall Balls

25ft (7.5m) Farmers Walking Lunges

Use this to confirm dumbbell load and wall ball target before "Weak in the Knees" begins.

"Weak in the Knees" (Time)

For Time:

400m Run

50 Wall Balls

50ft Farmers Walking Lunge

400m Run

40 Wall Balls

50ft Farmers Walking Lunge

400m Run

30 Wall Balls

50ft Farmers Walking Lunge

Wall Ball: (Rx 20/14, S 16/12), 10/9ft

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

Time Cap: 20:00

Goals: 14:00-17:00

Stimulus: Leg Stamina

RPE: 8.5/10

Secondary Objective: Attack the wall ball sets with a planned rep strategy on round one, breaking the 50 into sets of 15-15-10-10 early rather than going unbroken and falling apart heading into the second run.

Accessories (No Measure)

For Completion:

12:00 EMOM

Minute 1 - 8/8 Banded Shoulder Internal Rotations

Minute 2 - :30 Puppy dog Pose

Minute 3 - 8/8 Banded Shoulder External Rotations

Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Incline Bench Press (Weight)

Every 2min

Tempo (1.3.1.1)

5x3 at 80-85% (higher % than last week)

*****

3 sets

8 DBs Barrel press (70/45)

8 DBs Close grip floor press

8 DB Pullovers

12 Diamond push-ups

B: Metcon (Checkmark)

3 sets

10 DB or Plate tricep ext

10 DBs Skull crushers

10/10 DB Wrist curls (from bench)