Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

May 16 StrongFirst Workshops 10-12 Mini Workshop + 1-5 Full Workshop

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

A: Shoulder Press (Every 2min
5x5 at 75-78% of 1RM
Seated Military press
B/T sets:
12/12 DB Front delt raises
***
3 sets
100M Plate overhead Farmers carry (heavy)
12 BB Shrugs at 75-78% of 1RM
12/12 DB Rear delt raises
)

B: Metcon (Checkmark)

5 sets

Pendlay row + Yates row

5 + 3 at 85% of 1RM (Pendlay)

B/T sets

6/6 DB bent over rows (heavy - bench supported)