Announcements

HGXGEAR.com for Apparel

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

-

2 Sets:

2 x 25/25ft (7.5/7.5m) Lateral Shuffle

10 Deep Lunge Mountain Climbers

8 Scapular Pull-Ups

5/5 Single Arm Ring Rows 2020 Tempo

10 Ring V-Outs

Specific Prep:

2 Sets

1 Wall Walk + :15 Nose to Wall Hold

5 Muscle-Up Rows

:05 Ring Support Hold + Slow Lowering + :05 Bottom of Ring Dip Hold

5 Strict Knee Raises

:10 Tuck L-Hang Hold

-

Then go through specifics for the gymnastics strength EMOM

Gymnastics Strength EMOM (Checkmark)

very 1:15 x 10 Sets, Alternating Stations

Station 1:

:10 Ring Row to Chest Hold + Transition to Bottom of Dip + :10 Bottom of Dip Hold + Transition to Support + :10 Ring Support Hold + :05 Eccentric Dip

Station 2:

:20 Tuck Front Lever Hold
Level 2: Use Toenail Spot for All Positions , On the Tuck Front Lever Adjust to Single Leg Tuck Front Lever and Other Lightly on the Floor

Level 1:

Station 1:

5 Ring Rows @ 31x3 Tempo (3 count down, 1 count pause, pull fast to chest, 3 count hold at chest

Station 2:

:10-:15 Ring Support Hold w/Toenail Spot + :20 Hollow Hold

"Stacked Deck" (AMRAP - Rounds and Reps)

For Rounds + Reps

12:00 AMRAP

1-2-3-4-5

Wall Walk

2-4-6-8-10

Strict Pull-Ups

Shuttle Run

Wall Walk: 10in From the Wall

Shuttle Run = 25/25ft
Goal: 5+ Rounds, Into Round

RPE: 8-8.5/10

Stimulus: Gymnastics Endurance / Upper Body Pushing and Pulling

Primary Objective: Manage the wall walk volume as the ladder climbs. The sets feel small early and compound quickly. Athletes who move efficiently and stay tight on the wall will protect their pulling capacity on the strict pull-ups.

Secondary Objective: Keep the strict pull-ups unbroken in the early rounds. As the ladder climbs into sets of 6, 8, and 10 reps, planned breaks are smarter than failed reps. The shuttle run is more of a short reset for the arms. Use it.

Accessories (Checkmark)

For Quality:

3-4 Sets:

16 Dual Kettlebell Alt Gorilla Row

50/50ft (15/15m) Mixed Rack + Overhead Kettlebell Carry

:30 Hollow Hold

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

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

A: Pendlay Row (5x8 at 78%
**from last week 2rep
b/t sets.
8/8 Alt DB bicep curls)

B: Yates rows (5x8 at 78%
**From last week 2rep
B/T sets
8/8 Alt DB Hammer curls)

C: Metcon (Checkmark)

3 sets

10/10 DBs Renegade over rows

12 DBs Incline chest supported curls

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up:

PVC

Small plates (Y, T, W)

Red bands

***

12 DBs RDL

12 DBs Power clean

12 DBs Shoulder to overhead

250M DBs Farmers carry

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - HGX-FIT for Kids (5-10yr old)

Skills

jump rope running

8 MIN AMRAP

10 med ball squat cleans

10 rope jumps

10 floor ball slams

Announcements

HGXGEAR.com for Apparel

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

2:00 Cardio Choice

:30/:30 World's Greatest Stretch

5/5 Open Book Thoracic Rotations

:30 Alternating Scorpions

:20 Wrist Circles (each direction)

General Prep

2 Sets

:30 Jump Rope Practice

6 Romanian Dealifts

6 Tall Muscle Cleans

6 Front Squats

4 Tall Cleans (Crisp Footwork / Turnover and Pull into Front Rack)

-

15 Double Unders or 30 Single Unders

4 Hang Cleans @ light loads added

3 Hang Cleans @ moderate loads added

2 Hang Cleans @ 5-10% below starting weights

Hang Clean (Weightlifting Variable Reps & Sets)

Starting @ 60% on Set 1 (4 Reps), and increasing by feel to a heavier double at around an 8/10 RPE on Set 5.

The Hang Clean can be either a Power Clean or a Squat Clean. Ideally we catch high and start catching lower and lower on each set

Modifications:

- Again these can be Hang Power Cleans or Squat Cleans

- Adjusting to Dumbbell Hang Cleans can help with limited front rack mobility

"Checkmate" (Time)

3 Rounds for Time

15 Deadlift

30 Double Unders (A: 60 singles)

12 Power Cleans

30 Double Unders

9 Hang Squat Cleans

30 Double Unders

Barbell: (Rx135/95, S 115/75)
Goal: 11-15 minutes

Time Cap: 15:00

Primary Objective: Manage the barbell across all three rounds. The loading descends in difficulty from deadlift to power clean to hang squat clean, but the fatigue accumulates in the opposite direction. Athletes who go out too hot on the deadlifts will feel it on the hang squat cleans by round 2.

Secondary Objective: Consistency on the Jump Rope. 30 Double Unders each set is manageable if athletes stay composed. Tripping repeatedly on the rope bleeds time and spikes the heart rate going back into the barbell.

Mobility (Checkmark)

PRVN Mobility #2

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose

Optional Accessories (Checkmark)

For Quality

4 Sets:

6-8 GHD Back Extensions

:30-:40 Weighted Sorenson Hold

6/6 Single Leg Pistol Step-Down

Announcements

HGXGEAR.com for Apparel

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2:00 Row

-

2 Sets

10 Alternating Scorpions

10 Plank Shoulder Taps

10 Deep Lunge Mountain Climbers

:10 Hollow Hold

10 V-Ups

Specific Prep

Go over Bench Press and GHD Sit-Ups Technique and Progressions

-

8/6 Calorie

8 Empty Barbell Bench Press

8 GHD Sit-Ups (Short Range of Motion)

4 Burpees to Target

-

8/6 Calorie

6 Barbell Bench Press @ 40-50%

8 GHD Sit-Ups (Increased Range of Motion)

3 Burpees to Target

-

8/6 Calorie

4 Empty Barbell Bench Press 50-60%

8 GHD Sit-Ups (Full Range of Motion)

2 Burpees to Target

"House of Cards" (16 Rounds for time)

20:00 EMOM

minute 1: 15/12 Cal Row or Ski 11/8 Cal Bike

minute 2: 10 Bench Press

minute 3: 15 GHD Sit-Ups (A: 15 Abmat Sit-Ups)

minute 4: 10 Burpees to Target

minute 5: Rest

Bench Press @ 60% of 1RM

Burpee Target: Out of Reach
Goal: All four working minutes completed with :10-:15 to spare | Consistent output across all 4 rounds

Primary Objective: Protect the bench press across all 4 rounds. At 60% the load should be manageable and unbroken every minute — if athletes are grinding reps or missing the window, the load is too heavy.

Secondary Objective: Use the rest minute. A full minute of intentional recovery is built into this EMOM for a reason. Athletes should breathe down, shake out, and arrive at the row ready to move, not still recovering from the burpees.

Accessories (Checkmark)

For Quality

3 Sets:

10/10 Half Kneeling Paloff Press with Rotation

20 Renegade Row

10 Dumbbell Rolling Tricep Extensions

Rotational Work + bodybuilding

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Interval training

Wood chops

Banded face pulls

Lat pulls

Paloff press

DB Shoulder to overhead

Wall push-ups

DB Hammer curls

March in place (against the wall)

Supported squats (Rig post)

Single leg balance

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

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

A: Bench Press (5x8 at 75%
**Last week heavy 2rep
Then..
4 sets (Heavy DB)
8 DB Pullovers
8/8 DB Floor press
8/8 DB Tricep ext (behind the neck)
****
3 sets
8/8 DB Seated flys (supinated at the top)
8/8 DB Kickbacks
****
100 Push-ups)

Announcements

HGXGEAR.com for Apparel

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

400m Run

:30/:30 Samson Stretch and Lunge

:30/:30 Active Pigeon Pose

10/10 Single Leg Glute Bridges

:30 Glute Bridge Hold

-

10 Bootstrap Squats

10m Knee Hug + Lunge and Twist

10m Ostrich Walk

10m A-Skips + 10m B-Skips

10/10m Running Heel Pulls

Specific Prep and Primer

10 Empty Barbell Back Squats

5 Squat Jumps

10 Medball Step-Overs

-

8 Back Squats @ 40-50%

3 Broad Jumps, Moderate effort / distance

8 Medball Box Step-Overs

-

6 Back Squats @ 50-55%

3 Broad Jumps, Moderate effort / distance

6 Medball Box Step-Overs

Back Squat (Weightlifting Variable Reps & Sets)

Modifications:

Box Squat : For Knee Issues and or Back Issues

Bulgarian Split Squat: For Lower Back / SI Joint Limitations

Sub Squat Jumps for Broad Jumps

"King Me" (Time)

For Time

400m Run (A: 27/22 Cal Bike)

80 Air Squats

800m Run

40 Medball Box Step-Overs

400m Run

80 Air Squats

200m Run

Medball: (Rx 20/14, S 16/12)

Box: (Rx24/20, S 20/16″)
Score = Total Time

Goal: 16:00-20:00

Time Cap: 20:00

Primary Objective: Manage the running pace across all four efforts. The 800m is the centerpiece of this workout, athletes who run it too hard will arrive at the box step-overs in a bad spot and feel the back half of the chipper in their legs.

Secondary Objective: Protect the air squat mechanics under fatigue. With 160 total reps split across two sets, the focus will be on consistent depth, braced midline, and steady breathing on every rep.

Accessories (Checkmark)

3 Sets:

:15/:15 Side Star Plank

:15/:15 Copenhagen Plank

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - HGX-FIT for Kids (5-10yr old)

warm up

hurdles

Skill: bridge from the floor then into handstand practice. bridge helps to

a) open up thoracic region

b) teaches to ouch your hands into the ground ). Will devide kids into skills group for handstand practice.

8 min AMRAP (Checkmark)

3 wall walks

One lap around the gym

10 box jump overs