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Announcements
HGXGEAR.com for Apparel
CrossFit Games Ticket Code CFGGYM26
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio of Choice
:30/:30 Quadruped Hip Rotations
5/5 World's Greatest Stretch
10 Romanian Deadlifts
:30 Jump Rope (Singles or Dubs)
10 Alternating Cossack Squat
Specific Deadlift Prep
Set 1 and 2: 5 Reps @ light loads, building -- focus on lat engagement, bar drag, and breath at the top
Set 3: 5 Reps @ 50-60% -- reinforce bracing sequence, bar stays in contact with legs
Set 4: 3 Reps @ 70-75% -- full setup cue before each rep, building tension from the floor
*Put working loads on the bar
Primer (After Deadlifts)
3 Sets:
15 Double Unders or 30 Single Unders
3 Power Cleans building toward workout load
Use this to confirm barbell load before “Light Switch” begins.
Deadlift (Weightlifting Variable Reps & Sets)
Start at 80% and build across sets toward a 2RM. Goal is 90% or above by the final set. The seated box jump follows each deadlift set -- athlete sits fully on the box, eliminates all countermovement, and drives through the hips explosively. These train the same pattern. Keep rest honest and do not start early. The range for the Box Jumps is due to the athletes and how high they want to go. If going high, keep it to 1 box jump, if staying more moderate move to 3 box jumps
Modifications:
Level 1: Every 3:00 x 4 Sets -- 5-7 Deadlifts + 5-7 Box Jumps at a moderate, consistent load. Focus on position and mechanics over loading.
Hotel Gym / Travel or Mods: Hex Bar Deadlift or Romanian Deadlift 8-10 Reps at a light to moderate load. Substitute step-up to box or seated chair jump if a high box is unavailable.
"Light Switch" (Time)
For Time
5 Power Cleans
50 Double Unders (A: 75 Single Unders or 25 DU)
5 Power Cleans
50 Double Unders
5 Power Cleans
50 Double Unders
5 Power Cleans
50 Double Unders
5 Power Cleans
Barbell: (Rx 225/155, S 165/125)
Score = Time
Goals: 4:00--7:00
Time Cap: 7:00
Stimulus: Barbell Conditioning / Cycling
RPE: 8.5/10
Primary Objective: Complete each set of 5 power cleans as fast singles in under :45 -- setup, breathe, go.
Secondary Objective: Unbroken double unders every round -- use them to manage heart rate and reset before the next barbell set.
Accessories (Checkmark)
For Quality
4 Sets:
:30 Sorenson Hold
:15/:15 Copenhagen Plank
:15/:15 Side Star Plank
Rest as needed
Purpose: These isometric holds reinforce posterior chain endurance and lateral trunk stability -- direct carry-over for athletes who are building capacity in heavy pulling and maintaining position under fatigue across the Medusa Cycle.
Announcements
HGXGEAR.com for Apparel
CrossFit Games Ticket Code CFGGYM26
HomeGrown AthletX - Legends (65+)
Metcon (No Measure)
Warm-up
PVC
Small plates (Y,T,W) 15 reps/each letter
***
12min AMRAP
12 KB/DB RDL
12 KB DB swings
12 KB/DB high pulls
100M KB farmers carry
***
12min AMRAP
10/10 DBs hang power cleans
10/10 DB shoulder to overhead
10/10 DB hang power clean to overhead
100M DB farmers carry (overhead)
Announcements
HGXGEAR.com for Apparel
CrossFit Games Ticket Code CFGGYM26
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Pendlay Row (5x8 at 80%
b/t sets.
8 BB bicep curls (weighted))
B: Yates rows (5x8 at 80%
B/T sets
8 BB Drag curls (weighted))
C: Metcon (Checkmark)
3 sets
10/10 DBs Renegade over rows
5/5/5/5. Reverse/Hammer/ISO/Bicep curls
2 sets
12/12 DB seated preacher curls
Announcements
HGXGEAR.com for Apparel
CrossFit Games Ticket Code CFGGYM26
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Warm-Up
2 Sets:
1:00 Row + 1:00
:30/:30 Pigeon Pose
8 Inchworm to Hollow
6/6 Samson Lunge and Stretch
10 Glute bridges
*Bring the Focus to Row Target Cal/Hr and form, and on the Cal focus on RPM targets for the day
Specific Machine Prep
2:00-4:00 minutes Row Focus Work:
- Upright Torso, Body + Arms + Legs on the Recovery, then Legs + Body + Arms on the Drive
Dialing in coaching time and focused work here.
2 Sets of Focus work (2:00 Total Time):
- 45 seconds building RPMs over the course of 15 sec increasing intervals helping to lock in pacing and target work for the day.
Primer
2 sets
9/7 Cal Row
9/7 Cal Bike
5 Burpees to Target
Use this to confirm pacing and transition efficiency before "Toaster Oven" begins.
"Toaster Oven" (Time)
For Time:
2:30 AMRAP / 1:30 Rest
13/10 Cal Row or Ski
10/7 Cal Bike
Max Burpees to Target in remaining time
Continue until 100 Burpees total
Full 4:00 window on 8th round
Score = Time (when 100 burpees is reached)
Goals: 6-7 Rounds / 22:00--26:00
Time Cap: 8 Rounds / 32:00
Stimulus: Aerobic Capacity / Burpee Conditioning
RPE: 9.5/10, Its a deep burn
Primary Objective: Complete the buy-in under 1:45 each set, leaving maximum time for burpees.
Secondary Objective: Complete the workout under the time cap, targeting consistent burpee output of 10+ reps per round.
Accessories (Checkmark)
For Quality
3 Sets:
10 Glute Bridge Dumbbell Pull-Overs
:30/:30 Paloff Press Hold
Announcements
HGXGEAR.com for Apparel
CrossFit Games Ticket Code CFGGYM26
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice
10 PVC Pass-Throughs
10 Scap Retractions from a Dead Hang
8/8 Single Arm Banded Pull-Down
8/8 Hip 90-90 Transitions
8 Inchworm to Push-Up
10 Alternating Reverse Lunges
-
2 Sets:
5 Ring Rows (pause 1 second at sternum each rep)
5/5 Single Arm Dumbbell Strict Press
8 Alternating Dumbbell Snatch, light
8/8 Single Arm Overhead Lunge Steps, ligh
Specific Ring Muscle-Up Prep
Gymnastics Skill: Ring Muscle-Up Progression
Set 1 -- Establish false grip in rings, 3-5 slow ring rows with false grip, pause at sternum and feel the lat engagement, then 3-5 jumping transitions from below the rings to support. Then add in Ring Support Holds and Bottom of Ring Dip Holds
Set 2 -- 3-5 low ring banded or low ring muscle-up transitions, pause 2 seconds in support at the top, coach the turnover and elbow drive past the rings
Set 3 -- 3 controlled attempts at the current progression level -- low ring options, strict pull-ups + dips, kipping drill for those building -- confirm positions are clean before the skill block opens
This is a 12-minute structured skill block. Coaches facilitate athletes through the progression that matches their current capacity. Beginners work strict ring row transitions and low ring jumping ring dips to support. Intermediate athletes develop kipping timing on the low rings and the pull-to-press connection. Advanced athletes refine efficiency and consistency working to better mechanics. The progression moves from strict to kipping and from low rings to high rings -- athletes should not skip steps to get to the "real" version. Mechanics first.
Primer (Checkmark)
2 Sets:
25ft (7.5m) Single Arm Dumbbell Overhead Lunge
6 Alternating Dumbbell Snatch at working weight
3/2 Ring Muscle-Ups or progression equivalent
Use this to confirm dumbbell load and ring standard before La-Z-Boy begins.
Modifications:
- Chest to Bar Pull-Ups + Ring Dips
- Strict Pull-Ups + Ring Dips
Level 1: 5 Sets of 5 Ring Rows with a false grip + 5 Box-Assisted Ring Muscle-Up transitions -- prioritize feel of the movement over load or volume
Hotel Gym / Travel: 5 Sets of 5 Strict Pull-Ups with a 2-second pause at the top + 5 Dumbbell Push Press -- build vertical pulling and pressing positions with available equipment
"La-Z-Boy" (Time)
For Time
4 Rounds
50ft Single Arm DB Overhead Lunge
25 Abmat Sit-Ups
15 Alternating Dumbbell Snatch
5/4 Ring Muscle-Ups (A: 10 Strict Pull-Ups+10 Strict Dips)
Dumbbell: (Rx50/35, S 40/25)
Score = Time
Goals: 12:00--16:00
Time Cap: 18:00
Stimulus: Gymnastics / Upper Body Skill Under Fatigue
RPE: 8.5/10
Primary Objective: Ring muscle-ups or variation completed unbroken or in 2 sets or less each round -- protect this standard across all 4 rounds, not just the first.
Secondary Objective: Manage the dumbbell work strategically -- the snatch and lunge loads should not destroy your grip before you reach the rings.
Accessories (Checkmark)
For Quality
4 Sets:
10 Ring Rows
:15 Hollow Hold
:30 Weighted Plank
Rest as needed b/t sets and exercises
Announcements
HGXGEAR.com for Apparel
CrossFit Games Ticket Code CFGGYM26
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Bench Press (15-20min to build a NEW 1RM)
B: Metcon (Checkmark)
4 sets
12 BB Close grip bench press
12/12 DB Floor press
12 Close grip incline push-ups
****
4 sets
12 DBs Skull crushers
20 Plate Russian twists
12 Plate Tricep ext
20 Plate ceiling crunches
Announcements
HGXGEAR.com for Apparel
CrossFit Games Ticket Code CFGGYM26
HomeGrown AthletX - Legends (65+)
Metcon (Checkmark)
Warmup: 3 Rds
12 reps of Paloff press/Face pulls/Wood chops
Then…
3 Rds, 12/12 single arm ring rows
Partner training: AMRAP
100 Burpee stand + DBs shoulder to overhead
100 Knee raises
100 Sit/stand
Rest as needed between rounds
Announcements
HGXGEAR.com for Apparel
CrossFit Games Ticket Code CFGGYM26
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice
10 Bootstrap Squats w/Deep Squat Thoracic Rotation
8/8 Quadruped Hip Circles each direction
8/8 Quadruped Thoracic Rotations / Side
-
2 Sets:
5 Barbell Bradford Presses w/lockout
5 Behind the Neck Press in Split
10 Back Squats
5 Jumping Back Squats
Specific Split Jerk Prep
Set 1 -- Empty bar x 3-5 Split Jerk, coaching the dip-drive and landing position, pause 2 seconds in catch each rep
Set 2 -- 4 Split Jerks @ 40-50%, focus on foot landing timing and overhead lockout
Set 3 -- 3 Split Jerks @ 60-65% , building toward opening working weight, confirm footwork is dialed
Primer (After the Split Jerk)
3-4 Sets:
3 Back Squats building to opening weight
8 Wall Balls at prescribed weight and target height
Use this to confirm load and wall ball standard before Love Seat begins.
Split Jerk (Weightlifting Variable Reps & Sets)
Athletes should approach the final one to two sets feeling challenged, but technically sound. A true 3RM here is around 85%, with five to ten pounds still available. Do not chase numbers at the expense of positioning -- a missed rep or a soft lockout is a signal to hold the weight, not add more.
Modifications:
Level 1: 3 Pause Split Jerk per set -- one second pause in the dip, three second hold in the catch. Reduce loading to 60-70% and prioritize foot placement and lockout quality over weight on the bar.
Hotel Gym / Travel: Dumbbell Push Press x 5 reps, heavy, building across sets. Focus on a vertical press path and controlled descent.
"Love Seat" (5 Rounds for weight)
10:00 EMOM
Minute 1: 5 Back Squats
Minute 2: 15 Wall Balls
Back Squat @ 70-80%
Wall Balls: (Rx 20/14, S 16/12) 10/9ft
Score = Total Load
Record Notes on Wall Balls
Goals: Finish on 5th set at 80% for the Back Squat and hold unbroken wall balls across all 5 minutes
Stimulus: Absolute Strength + Strength Endurance
RPE: 7.5/10
Primary Objective: Maintain unbroken back squats across all five sets with consistent speed on the concentric and control on the eccentric -- no grinding.
Secondary Objective: Sustain wall ball mechanics through fatigue -- elbows under the ball, full depth, and every rep hitting the target.
Announcements
HGXGEAR.com for Apparel
CrossFit Games Ticket Code CFGGYM26
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Shoulder Press (Every 2min
5 sets - 82-85% of 1RM Strict press
2 Strict press + 3 Push press
)
B: Metcon (Checkmark)
Bilateral - Shoulders (Seated or standing)
3 sets
12/12 DB Arnold press
12/12 DB Rear delt raises
12/12 DB Front delt raises
****
3 sets
12 DBs Hammer curls
12 DBs Bicep curls
5 Chin-ups (Tempo, 5.3.1)
****
2 sets
15/15 DB Preacher curls