Workout of the day

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 3min
5x6 at 70-72% of 1RM
Seated Military press
B/T sets:
12/12 DB Rear delt raises
***
4 sets
100M DBs/KBs Farmers carry (heavy)
12 BB Shrugs at 65-70% of 1RM
12/12 DB Front delt raises
)

B: Metcon (Checkmark)

5 sets

Pendlay row + Yates row

5 + 5 at 80% of 1RM (Pendlay)

B/T sets

6/6 Gorilla rows (heavy)

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 Easy Run

—

2 Sets:

:30/:30 Samson Stretch and Lunge

:30/:30 Active Pigeon Pose

10/10 Single Leg Glute Bridges

10m A-Skips + 10m B-Skips

10m Ostrich Walk

10 Bootstrap Squats

—

3 Sets:

10 Pause Glute Bridges (2 sec)

:30 Dead-Bug Alternating Heel Taps

8/8 Staggered Stance Single KB RDL

Specific Barbell Prep

5 Romanian Deadlifts @ empty bar

5 Deadlifts @ empty bar

—

3 Sets: Adding Loads

3 Deadlifts + 3 Box Jumps (Step-Down)

--

Building to working weight

Athletes should arrive at the workout with positions locked in — neutral spine, lat engagement, and controlled descent confirmed before the clock starts.

Specific Primer / Before Starting (Checkmark)

2 Controlled Sets:

200m Run at target effort

5 Deadlifts @ working weight

5 Box Jumps at working height

—

Rest 2:00 or so before starting the workout

"Tiger" (Time)

For Time

1000m Run

20 Deadlifts

20 Box Jumps

800m Run

15 Deadlifts

15 Box Jumps

600m Run

10 Deadlifts

10 Box Jumps

400m Run

5 Deadlifts

5 Box Jumps

200m Run

Barbell: (Rx 225/155, S 165/125)

Box Height: (Rx24/20, S 20/16″)
Time Domain: 16:00 – 22:00 | Time Cap: 30:00

Primary Objective: Protect deadlift mechanics across all four barbell sections. The load is moderate, but the volume will build and the running will tax the posterior chain before every set.

Secondary Objective: Run smart on the 1,000m and 800m. The back half of this workout is where the workout is made. Athletes who pace the workout well on the front half will feel ready to finish the workout strong on the back half.

Mobility (Checkmark)

PRVN Mobility #7

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

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

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warmup: Paloff press/Small plates (Y, T, W)

Partner training:

3 Rds

100 Burpee stand

100 Knee raises

100 Sit/stand

100M Farmers carry (weighted)

Rest as needed between rounds

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

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 Push Press

—

3 Sets: Adding Loads

3 Push Press + 4-5 Wall Balls to working target height

Building to opening working load

Athletes should arrive at Set 1 warm through the shoulders and overhead position, confident in their dip and drive mechanics, grip, and wall ball target height.

Specific Primer / After Push Press (Checkmark)

2 Controlled Sets: Building to working loads

8 Dual Dumbbell Bench Press

6 Dual Dumbbell Front Squats

1 Partial Wall Walk + 1 Full Wall Walk to 10in standard

—

Then:

10 Dual Dumbbell Bench Press @ working load

6 Dual Dumbbell Front Squats @ working load

2 Full Wall Walks to 10in standard

Use this to confirm dumbbell load, front squat elbow position, and wall walk distance standard before the clock starts on "Hammerhead."

Push Press (Weightlifting Variable Reps & Sets)

Starting @ 70% on Set 1 (6 Reps), and increasing by feel to around an 8/10 RPE on our 4th Set (3 Reps).

High Wall Balls: 12/11ft Target Choose Loads that allow you to hit the target.

Modifications and Adjustments

- Strict Press for Push Press / Dual Dumbbell Push Press or Strict Press

- Wall Balls to Choice on High Target or Banded Press @ 00x0 Tempo

"Hammerhead" (4 Rounds for time)

Every 4:00 x 4 Sets

15 Dual Dumbbell Bench Press

10 Dual Dumbbell Front Squats

5 Wall Walks

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

Wall Walk: 10in From Wall
Goal: 2:30-3:00 on / 1:00-1:30 off

Primary Objective: Maintain consistent set times across all 4 sets. This is a volume day, load is secondary to keeping the work window tight and the mechanics clean on every rep.

Secondary Objective: Protect the wall walk quality late in the workout. Sets 3 and 4 will feel heavier in the shoulders after bench and front squats accumulate. Don't rush the wall walk, a controlled rep is faster than a sloppy one that has to be re-done.

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: Bench Press (5x3 at 85%
***
Then, 4x8 Close grip bench press)

B: Metcon (Checkmark)

4 sets - heavy DB

6 DB Pullovers

6 DB Barrel press

8 DBs Standing flys

C: Metcon (Checkmark)

3 sets

12 DBs Bicep curls

12 DB Tricep ext (behind the neck)

12 DBs Hammer curls

12 Diamond push-ups

12/12 DB Seated preacher curls

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

2:00 Cardio Choice

—

2 Sets:

10 Banded Pull-Aparts

10 Scapular Pull-Ups

:20 Hollow Body Hold

:20 Arch Hold

10 American Kettlebell Swings (light)

:30 Banded Psoas March

5 No-Jump Burpees

Specific Prep

2 Sets:

8 Bar Kip Swings

3-5 Strict Pull-Ups or Modification

10 Russian Kettlebell Swings + 5 American Kettlebell Swings

8 GHD Sit-Ups (Short to Full Range of Motion, progressing set to set)

5 Burpees

200m Run at easy pace

—

Confirm kettlebell load, GHD range of motion, pull-up scaling, and Echo Bike damper setting before the clock starts.

Specific Primer / Before Starting (Checkmark)

1 Set at Working Pace:

5 Burpees

5 Strict Pull-Ups or Modification

5 Burpees

200m Run at target effort

5 American Kettlebell Swings at working load

12/9 Cal Bike at target RPM

—

Rest 2:00

Use this to establish burpee cadence, confirm all four max rep scaling tiers, and lock in run pace before the first interval begins.

"Bull" (12 Rounds for reps)

For Reps:

4 Sets

1:00/1:00 on/off

10 Burpees + Max Reps

1:00 Rest to Reset Clock (After the final rest)

4 Sets

2:00/1:30 on/off

10 Burpees + 200m Run + Max Reps

1:00 Rest to Reset Clock (After the final rest)

4 Sets:

3:00/2:00 on/off

200m Run + 10 Burpees + 200m Run + Max Reps

*Max Reps: For Each Set of Each Section

Set 1. Strict Pull-Ups

Set 2. GHD Sit-Ups (A: ab mat sit ups)

Set 3. American KB Swings (Rx53/35, S 44/26)

Set 4. Bike row or ski
Goal: Complete all buy-ins to allow for 30+ seconds on each max rep station.

Primary Objective: Clear the burpees and run efficiently in every set to maximize time on the max rep movement. The tax is the same every set, learn to lean in and clear it fast.

Secondary Objective: Maintain consistent rep output on each movement across all three sections. Your pull-up score in Section 3 should not be dramatically lower than Section 1. Pacing the buy-in is how that is managed.

Optional Accessories (Checkmark)

For Quality

3 Sets:

:30/:30 Side Plank

1:00 Sorenson Hold

1:00 Forearm Plank Hold