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 - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

—

:30/:30 World's Greatest Stretch

5/5 Open Book Thoracic Rotations

:30 Alternating Scorpions

:20 Wrist Circles (each direction)

—

2 Sets:

:30 Jump Rope Practice

6 Romanian Deadlifts

6 Tall Muscle Cleans

6 Front Squats

4 Tall Cleans (Power to Squat with Crisp Footwork / Turnover and Pull into Front Rack)

Specific Barbell Prep

1 Clean + 3 Hang Cleans @ light loads

1 Clean + 2 Hang Cleans @ moderate loads

1 Clean + 2 Hang Cleans @ 5-10% below starting weight

—

Then get working loads

Specific Primer / After Weightlifting (Checkmark)

2 Controlled Sets: Building to working loads

250m Row (building pace)

5 Single Dumbbell Box Step-Up Overs @ warm-up load

15 Double Unders

—

250m Row @ working pace

5 Single Dumbbell Box Step-Up Overs @ working load

20 Double Unders

Use this to confirm row split, step-up height and dumbbell load, and rope rhythm before the clock starts on "Mako”

Weightlifting (5 Rounds for weight)

Every 2:30 x 5 Sets

Clean + 2 Hang Clean + Front Squat
Starting @ 65% of 1RM Clean and increasing to a heavy complex for the day. The priority is still the Hang Clean here, but we are looking to increase to a heavier load than we did in week 2 of this cycle.

Modifications:

- Adjust to the Hang Power Clean for all cleans or 3 Hang Power Cleans + 3 Front Squats for newer athletes in order to manage positions and develop technique.

"Mako" (Time)

3 Rounds for Time

500m Row or Ski or Run

20 Single Dumbbell Step-Up Overs

50 Double Unders (A: 75 singles)

Dumbbell Step-Ups: 1 x (Rx50/35, S 40/25)

Box (Rx24/20, S 20/16″)
Goal: 11:00 – 15:00 | Time Cap: 20:00

Primary Objective: Maintain consistent row splits and protect double under efficiency across all three rounds as fatigue builds.

Secondary Objective: Steady step-up over pace with full hip extension at the top of every rep, keeping the torso tall and midline braced.

Mobility (Checkmark)

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

Easter Sunday Open Gym 7AM, one HGXFIT class 8AM

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

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

A: Bulgarian Split Squat (4 Sets
6/6. Heavy DBs and focus on 90 degrees)

B: Metcon (Checkmark)

Pendlay row + Bent over rows complex

5 sets: 3+ 6 at 85% of 1RM Pendlay

****

4 sets:

6/6 Gorilla rows - Heavy DBs or KBs (70/53)

12 Banded lat pulls (Black or Green)

15 Ceiling plate crunches

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 Prep

2:00 Cardio Choice

-

2 Sets:

:15 Supine Grip Passive Hang + :15 Supine Grip Active Hang

5/5 Single Arm Ring Row

20 Bear Plank Shoulder Taps

5 Tempo Push-Ups (31x1 Tempo)

-

Then Get into progressions for the Gymnastics Strength EMOM

Specific Conditioning Primer

2 Sets: Building to Working Loads

4-6 Deficit Push-Ups

6-8 Renegade Rows

3 Shuttle Runs

Gymnastics Strength EMOM (Checkmark)

10:00 EMOM

Minute 1: :15 Supine Grip Chin Over the Bar Hold + :05-07 Eccentric Chin-Up

Minute 2: :15 Ring Support Hold + :05-:07 Eccentric Ring Dip

Level 3&2: As prescribed

Level 1: Toenail Spot For All Movements

Masters 55+: Choice on Scale

Direct progression from 2 weeks ago.. increase time under tension

"Wayne's World" (Time)

For Time

4 Rounds

10/8 Deficit Push-Ups

16 Renegade Rows

10 Shuttle Runs

Dumbbell: (Rx50/35, S 40/25)

Shuttle Run: 25/25ft (7.5/7.5m)
Score = Total Time

Goal: 11-15 min

Time Cap: 15 min

Primary Objective: Complete the deficit push-ups into the renegade rows unbroken each round.

Secondary Objective: Maintain a pace that keeps each shuttle run under 90 seconds.

Optional Accessories (Checkmark)

For Quality

3 Sets:

15 V-Ups

:30/:30 Side Plank

20 Hollow Rocks

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

Easter Sunday Open Gym 7AM, one HGXFIT class 8AM

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

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

-

2 Sets: For Quality

10 Bootstrap Squats

:30 Hamstring Plank March

:20 Extended Plank Reverse Bridge

10 Down Dog Toe Touches

5 Down Dog Pike Push-Ups

Specific Movement Prep

3-5 Deadlifts

3 Handstand Push-Up Negatives (Controlled light touch of the head to mat)

5 Wall Balls

-

2 Sets:

3-5 Deadlifts

2-3 Handstand Push-Up (Controlled light touch of the head to mat)

5 Wall Balls

*For Handstand Push-Ups, Can be Pike Push-Ups, Box Pike Handstand Push-Ups, Strict, or Kipping

"Great Smoky" (Time)

For Time: With a Partner

30 Rounds

1 Deadlift

3 Handstand Push-Ups

5 Wall Balls

Barbell: (Rx 315/225, S 245/165)

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

***Newbees KB DL and DB L Sit Strict press

Reps may be split in any fashion
Score = Total Time

Goal: 18:00-25:00

Time Cap: 35:00

RPE: 8.5/10

Stimulus: Strength Endurance / Partner Pacing / Transitions

Primary Objective: Evenly split the workload across 30 rounds, either through full alternating rounds or leap-frogging movements to accumulate 15 rounds each.

Secondary Objective: Transitions are life. No wasted time between movements and your partner is ready to go the moment you finish working.

Mobility (Checkmark)

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

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 Prep

400m Run

-

10 PVC Pipe Passthroughs

8/8 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

5/5 World's Greatest Stretch

:15 Extended Plank Reverse Bridge

:15 Hollow Hold

Specific Prep

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Overhead Squat

3 Snatch Balance

3 Position Snatch (High Hang + Hang + Low Hang)

-

Add Loads

-

3 Sets

Snatch + 2 Hang Snatch + Overhead Squat

Primer for the Workout: After Snatch

200m Run

5 Power Snatch @ Load 1

3 Power Snatch @ Load 2

200m Run

2 Power Snatch @ Load 3

Snatch Complex (Weight)

Every 2:00 x 5 Sets

Snatch + 2 Hang Snatch + Overhead Squat
Starting @ 65% of 1RM Snatch and increasing to a heavy complex for the day. The priority is still the Hang Snatch here, but we are looking to increase to a heavier load than we did in week 1 of this cycle.

Modifications:

Level 1: 4 Hang Power Snatch + 1 Overhead Squat @ light to moderate loads (each set across)

Movement Limitations: Adjust to Hang Cleans or Dumbbell Snatch

"Goldmember" (Time)

For Time

400m Run

30 Power Snatch (Rx 95/65, S 75/55)

400m Run

20 Power Snatch (Rx 115/75, S 95/65)

400m Run

10 Power Snatch (Rx135/95, S 115/75)
Goal: 11-15 min

Time Cap: 20 min

Primary Objective: Manage rep strategy on the first two snatch sets to arrive at the final 10 reps with something left.

Secondary Objective: Consistent 400m pacing across all three runs.

Mobility (Checkmark)

PRVN Mobility #8

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

Easter Sunday Open Gym 7AM, one HGXFIT class 8AM

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

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

400 m row or ski

Stretches:

updog/downdog

Bird dog

Thread the needle

Scorpion

Dead hang

Scap pull-ups

Kip swings

*PVC

Power Snatch (5x complex
Build over sets)

Power snatch

2 hang power snatch

Metcon (Checkmark)

every 3 min w/ rest in between

15 cal row/ski

15 hanging knee raise or sit-up

max db snatch