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

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

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CrossFit Games Ticket Code CFGGYM26

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

A: Bench Press (Every 3min
8/6/4/2/2/2
75/82/88/90% x 3)

B: Metcon (Checkmark)

3 sets

10 DBs Barrel press

10 DBs Close grip press

15 DBs Standing flys

C: Metcon (Checkmark)

3 sets:

12 BB Reverse curls

12 BB Skull crushers (weighted)

12 DB Tricep ext (behind the neck)

***

2 sets

12/12 DB Kick backs

20 Diamond push-ups

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CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Interval training

Wood chops

Banded face pulls

Paloff press

Ring lat pulls

Ring push-ups

Plate ground to overhead

Plate overhead static hold

Rig supported air squats

Rig supported alternating lunges

Single leg balance

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:

:15 Passive Hang + :15 Active Hang

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

:20 Hollow Body Hold

:20 Arch Hold

10 Ring V-Outs

Specific Prep

2 Sets:

5 Strict Pull-Ups or Modification

5 Ring Dips or Modification

9/7 Cals

Confirm pull-up scaling, ring dip variation, and bike damper before the primer begins.

Specific Primer

2 Sets at working pace:

9/7 Cals

3 Strict Pull-Ups

3 Ring Dips

Use this to confirm bike output target, pull-up and ring dip scaling, and transition speed before the clock starts.

"As You Wish" (5 Rounds for reps)

5 Sets: 3:00 AMRAP / 1:00 Rest

16/12 Cal Bike or 22/16 Cal Row or Ski

AMRAP in Remaining Time

5/4 Strict Pull-Ups

5/4 Ring Dips
Score = Sum Total Reps Across All 5 Sets

Primary Objective: Get off the machine fast enough to accumulate meaningful pulling and pressing volume. The machine is a necessary hard effort in order to get enough time on the AMRAP, which is where the workout is scored.

Secondary Objective: Consistent reps across all 5 sets. Score is total reps, but we are looking for consistency

Core Finisher (Checkmark)

For Reps:

4 Sets:

:20 Hollow Rocks

:10 Rest

:20 Side Plank (R)

:10 Rest

:20 Side Plank (L)

:10 Rest

:20 Alternating V-Ups

:10 Rest

*Note: This is 8:00 of Work

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

1:30-2:00 Row

:30/:30 Samson Stretch and Lunge

:30/:30 Active Pigeon Pose

10/10 Single Leg Glute Bridges

:30 Glute Bridge Hold

10 Bootstrap Squats

:30 Dead-Bug Alternating Heel Taps

8/8 Staggered Stance Single KB RDL

Specific Barbell Prep

5 Tall Muscle Clean

:15 Behind the Back Elbow Punch Throughs

10 Empty Bar Back Squats

5 Hang Power Cleans

3 Tall Squat Cleans

10 Empty Bar Back Squats

–

3 Sets: Building to starting squat weight

3 Back Squats

Specific Primer / After Back Squat (Checkmark)

2 Sets: Building to working loads

:30--:45 Row at building pace

3 Hang Squat Cleans @ light

3 Hang Squat Cleans @ 5-10% below starting weightUse this to confirm row damper, hang position, and turnover mechanics before "Inigo" begins.

Back Squat (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.

Modifications:

Level 1: 5 Reps Across @ 7 RPE

"Vizzini" (5 Rounds for weight)

For Load:

15:00 EMOM

Minute 1 - 12/9 Cal Row or Ski or 8/6 Cal Bike

Minute 2 - 3 Hang Squat Clean

Minute 3 - Rest

Hang Clean, starting @ 70% of 1RM

% is Based on 1RM Clean
May build the heavy 3 within the range to an RPE 8.5 top single for the day, but the goal is no misses.

RPE: 7/10

Primary Objective: Hang clean technique and loading. This is a clean progression day - focused cals, dialed in positions, quality front rack on every catch.

Secondary Objective: cals completed in under :50 at a controlled 80% effort.

Optional Accessories (Checkmark)

5 Sets:

5/5 Bulgarian Split Squat

5/5 Bulgarian Split Squat Jumps

:30 Weighted Sorenson Hold

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 Sets: For Quality

5/5 Kettlebell Halos

5/5 Kettlebell Strict Press

5/5 Kettlebell Windmill

8 Kettlebell Cossack Squat + 8 Kettlebell Goblet Squat

5 Inchworm Push-Ups

5 Box Jumps

Specific Barbell Prep

5 Strict Press (Empty)

4 Strict Press @ 40%

3 Strict Press @ 45%

3 Strict Press @ 50%

Put working weight on the barbell

Specific Primer after Strict Press

2 Sets

1 Wall Walk

4 Goblet Squats

2 Burpee Box Jumps

Rest :30 b/t sets

Shoulder Press (Weightlifting Variable Reps & Sets)

Starting @ 55% for the set of 10 reps and then increasing incrementally by 5-10% over the course of 5 sets with the aim to end at 4 reps in the 75-80% range or around 8/10 RPE.

"Vulture" (8 Rounds for time)

Every 2:00 x 8 Sets

2 Wall Walks

8 KB Goblet Squats

4 Burpee Box Jumps

Box Height: (Rx24/20, S 20/16″)

KB: (Rx53/35, S 44/26)

Wall Walk: 10in
Score = Total Working Time (Logged as time/set)

Goal: Complete each set in 1:10-1:30, leaving :30-:50 of rest each round.

RPE: 8/10. Comfortably Hard

Stimulus: Gymnastics / Full Body Muscular Endurance

Mobility (Checkmark)

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Announcements

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CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

2x w/ partner:

100 m jog

10 jumping jacks

10 air squats (Dallas db push press)

:10-15 second dead hang

Bench Press (5 sets x 4 reps)

Chipper w/ partner: (Checkmark)

Split work w/ partner:

20 min cap

50 jumping pull-ups or ring rows

50 wall balls

50 sit ups

20 burpees

**Every 5 min partners must both run 100 m

Announcements

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CrossFit Games Ticket Code CFGGYM26

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

A: Bulgarian Split Squat (Every 2:30min
4x8 (Heavy with the focus on 90 degrees)
****
Rest 1min
****
EMOM for 8 sets
Side plank on bench for adductors)

B: Bent Over Row (4x10 (Start at 70% and work up by feel)
B/T sets:
10/10 Renegade rows + twist
10/10 DB Ceiling crunch )

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 Bend and Bows

10 Standing Torso Rotations

5/5 Pendulum Lunges

50 Single Unders

10 Sit-Ups

Warm-Up Game

Kettlebell Race Tap Game

Specific Prep

2 Sets: Building into workout and finding teams

9/7 Cal Bike

:20 Wall Sit

10 Single Arm Overhead Walking Lunge (Switch arms @ 5 Reps)

:20 Plank

20 Double Unders or 40 Single Unders

10 Abmat Sit-Ups

"Rhino" (3 Rounds for reps)

For Max Calories

6:00 AMRAP

Partner A: Max Calories

Partner B: Wall Sit Hold

Switch as often as needed

3:00 Transition

For Max Distance

6:00 AMRAP

Partner A: Max Distance Single Arm KB/DB Overhead Walking Lunge @ (Rx53/35, S 44/26), (Rx50/35, S 40/25)

Partner B: Plank Hold

Switch as often as needed

3:00 Transition

Max Reps

6:00 AMRAP

Partner A: 50 Double Unders

Partner B: 15 Abmat Sit-Ups

Partners switch every time both complete their reps
Score = Reps Completed (1 cal = 1 rep, 10' = 1 rep, 1 round = 65 reps)

Stimulus: Aerobic Capacity / Muscular Endurance / Partner Accountability

RPE: 7-8/10 across all three stations. The transitions give partial recovery. Athletes should be able to maintain consistent output across the full workout.

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 Warm-Up

2:00 Cardio Choice

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

-

3 Sets

10 Pause Glute Bridges (2sec)

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird-Dogs

8/8 Staggered Stance Single KB RDL

Specific Warm-Up

2 Sets:

10/10m Lateral Shuttle x 2

10 Barbell Deadlifts (Empty Bar to Mid-Shin)

10 Russian Kettlebell Swings

8 Bar Kip Swings

8 Ring Rows

-

Specific Barbell Prep

4 Sets:

3 Deadlifts + 1 Broad Jump

Building to working Loads

Primer after Deadlifts

1-2 Sets

4-6 Pull-Ups (Kipping / Butterfly) or 3-4 Strict Pull-Ups

6-8 American Kettlebell Swings @ Working Loads

3 Shuttle Runs

Deadlift (Weightlifting Variable Reps & Sets)

Starting @ 75% on Set 1 (5 Reps), and increasing by feel to around an 9/10 RPE on our 4th Set (2 Reps).

Goal here is around 85-90%

"Mysterio" (Time)

For Time

Buy-In: 36 Pull-Ups

- Directly Into -

30 American Kettlebell Swings

10 Shuttle Runs

24 American Kettlebell Swings

8 Shuttle Runs

18 American Kettlebell Swings

6 Shuttle Runs

12 American Kettlebell Swings

4 Shuttle Runs

6 American Kettlebell Swings

2 Shuttle Runs

- Directly Into -

Cash-Out: 24 Pull-Ups

Kettlebell: (Rx53/35, S 44/26)

Shuttle Run: 25/25ft
Goal Time Domain: 9-12 minutes

Time Cap: 15 minutes

Stimulus: Grip Endurance / High Intensity Triplet

RPE: 8-9/10

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