Workout of the day

Announcements

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CrossFit Games Ticket Code CFGGYM26

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

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

20 Alternating Arm Swings

12 Back Slaps

10 Alternating Scorpions

:20 Extended Plank Reverse Bridge

:30 Glute Bridge Hold

2 Sets:

10 Banded Pass-Throughs

15 Banded Pull-Aparts

10 Air Squats + 5 Jumping Squats

20 Bear Plank Shoulder Taps

5 Pike Push-Ups

Specific Barbell Prep

8-10 Empty Barbell Bench Press

3 Sets: Adding Loads

3 Bench Press

Building to opening working load

Athletes should arrive at Set 1 warm through the chest and shoulders, confident in their setup, grip, and posterior chain position.

Specific Primer / After Bench Press (Checkmark)

2 Controlled Sets: Building to working loads

200m Run at target effort

3-5 Devils Press @ warm-up load

200m Run at working pace

3-5 Devils Press @ working load

Use this to confirm dumbbell load, hip finish standard, and run pace before the clock starts on "Humperdinck."

Bench Press (Weightlifting Variable Reps & Sets)

Should end at a Heavy Single @ RPE 9/10. Thought here is that you know you have another 10-15lb , 5-7kg in the tank.

Level 1: 5 Reps Across @ 7 RPE

"Humperdinck" (Time)

4 Rounds for Time

400m Run

10 Devils Press

Dumbbell: 2 x (Rx50/35, S 40/25)
Goal Time Domain: 12:00-15:00:00 | Time Cap: 17:00

Primary Objective: Controlled, repeatable run pace across all four rounds. The Devils Press will punish anyone who sprints the run.

Secondary Objective: Unbroken or one-break Devils Press sets each round with smooth hip finish overhead, no arm-only reps.

Accessories (Checkmark)

For Quality

3 Sets

15 Banded Face Pulls

:20/:20 Single Arm Ring Plank

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Stretches:

Updog downdog

Bird dog

Scorpion

Thoracic rotation

Leg swings

Dead hang (2x)

Scap pull-up

Kip swings

Kipping jumping pull-up w/ box

Push Press (Shoulder to OH
)

Partner workout (Checkmark)

Buy in:

400 run/machine

AMRAP

2…4…6…8….

Shoulder to oh 75#

Burpee over the bar (box U turn)

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up:

Small plates (Y, T, W)

Red bands (shoulders)

***

12 DB RDL (crush grip - heavier)

12/12 DB Hang power clean to overhead

24 Wall supported box step-ups

200M DBs Farmers carry (high/low)

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

2 Sets:

10 Cossack Squats

:20/:20 Samson Stretch and Lunge

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

:15 Dead Hang

8 Medball Squats

8 Medball Presses

8 Wall Balls

8 Medball Walking Lunges

Specific Gymnastics Prep

2 Sets:

6 Bar Kip Swings + :10 Active Hang

4 Strict Knees to Chest

4 Kipping Knees to Chest

4 Alternating Toes to Bar

4 Toes to Bar or Target, building range of motion and tension

Coach kip tension and toes to bar range of motion here before moving to the primer.

Specific Primer (Checkmark)

2 Sets: Building to working loads

6 Wall Balls

20/20ft Suitcase Walking Lunge per side @ warm-up load

4 Toes to Bar or Modification

6 Wall Balls

20/20ft Suitcase Walking Lunge per side @ working load

4-6 Toes to Bar or Modification

"Buttercup" (AMRAP - Rounds and Reps)

20:00 AMRAP

12 Wall Balls

20/20ft Suitcase Walking Lunge (switch hands 20ft) (one DB/KB)

8 Toes to Bar

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

KB/DB: (Rx53/35, S 44/26)/(Rx50/35, S 40/25)
Score = Rounds + Reps

Goal: 8-12 rounds

Stimulus: Aerobic Capacity / Midline Endurance / Unilateral Stability

Primary Objective: Consistent round times across all 20 minutes. This is a cyclical quick transition, midline and leg stamina workout. Athletes who manage the toes to bar grip and the lunge load intelligently will hold their pace deep into the back half.

Secondary Objective: Unbroken wall balls every round and smooth toes to bar sets throughout. The goal for a workout like this is to stay unbroken as long as possible while keeping transitions short to manage total rounds accumulated as the rep counts for each movement are so low.

Accessory Finisher (Checkmark)

For Quality:

3 Sets

:30 Wall Sit March

5-7 Butterfly Ring Row

8/8 Seated Dumbbell External Rotation

Announcements

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CrossFit Games Ticket Code CFGGYM26

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

A: Deadlift (Every 2:30
5x8 at 70-75% of 1RM)

B: Metcon (Checkmark)

4 sets

10/10 Bulgarian split quats (45 degrees - focus on hamstrings/glutes)

****

4 sets

12 GHD (hamstring developer), weighted

****

4 sets

12/12 BB Fulrum deadlift (weighted)

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

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

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

400m Run or 2:00 Cardio Choice

10 PVC Passthroughs

8/8 PVC Around the Worlds

:15/:15 PVC Prayer Stretch

5/5 World's Greatest Stretch

:15 Extended Plank Reverse Bridge

:15 Hollow Hold

Specific Barbell Prep

3 Snatch Grip Deadlifts @ empty bar

3 Low Hang Muscle Snatches @ empty bar

3 Sets: Adding loads

2 x (Snatch Grip Deadlift + Low Hang Power Snatch)

Rest :10 between reps

Building to opening complex weight

Specific Primer / After Weightlifting

2 Sets at working pace:

3 Power Snatches @ workout weight

3 Bar Facing Burpees

Rest :45 between sets

Use this to confirm snatch load, bar path, and burpee cadence before the clock starts on “Ingrid”.

Power Snatch (5 Rounds for weight)

Every 2:00 x 5 Sets:

2 x (Snatch Grip Deadlift + Low Hang Power Snatch)

Rest 10 sec b/t reps
Starting @ 70% of 1RM Power Snatch and increasing to a heavy for the day

Modifications

- Move to 2-4 Hang Power Snatches at moderate loads working on turnover and technique

- Can sub Power Cleans for Snatches today for those limited in the overhead position.

Ingrid (Time)

10 Rounds For Time:

3 Snatches (135/95 lb)

3 Burpees Over the Bar
To learn more about Ingrid click here
(Rx135/95, S 115/75)

Score = Time

Goal Time Domain: 5:00- 7:00 | Time Cap: 13:00

Primary Objective: Consistent barbell cycling rate across all 10 rounds. The load is intended to be moderate, but cycling quick. Touch-and-go or quick singles, never standing over the bar.

Secondary Objective: Consistent burpee cadence round to round. Rhythmic and deliberate, not a sprint in the early rounds that falls apart by round 6.

Accessories (Checkmark)

For Quality:

3 Sets

8/8 Split Stance Dumbbell CrossBody RDL , Moderate

10 Weighted GHD Hip Extensions , Moderate