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

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)

Warm-up:

Small plates (Y, T, W)

Red bands (shoulders)

***

12 DB RDL (crush grip - heavier)

12/12 DB Hand power clean to overhead

12 Wall supported push-ups

12 Wall supported box step-ups

250M DBs Farmers carry (high/low)

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 2min
5x5 at 75-78% of 1RM
Seated Military press
B/T sets:
12/12 DB Front delt raises
***
3 sets
100M Plate overhead Farmers carry (heavy)
12 BB Shrugs at 75-78% of 1RM
12/12 DB Rear delt raises
)

B: Metcon (Checkmark)

5 sets

Pendlay row + Yates row

5 + 3 at 85% of 1RM (Pendlay)

B/T sets

6/6 DB bent over rows (heavy - bench supported)

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

1:00-2:00 Cardio Choice

2 Sets:

:30 Jump Rope

10 Banded Passthroughs

15 Banded Pull-Aparts

10 Air Squats + 5 Jumping Squats

5 Inchworm Push-Ups

20 Bear Plank Shoulder Taps

Specific Barbell Prep

3 Sets:

3 Bench Press + 3 Bent Over Ballistic Chest Pass

Building to working Loads

Specific Primer After Bench

2 Rounds:

15 Double Unders or 30 Single Unders

3 Burpees

5 Wall Balls

Rest 2:00 then hit the workout

Bench Press (Weightlifting Variable Reps & Sets)

Starting @ 70% on Set 1 (5 Reps), and increasing by feel to around an 9/10 RPE on our 5th Set (3 Reps).

Goal here is around 85-90%

"Carnage" (AMRAP - Rounds and Reps)

For Rounds & Reps

12:00 AMRAP

100 Double Unders (75 singles)

25 Burpees

50 Wall Balls

Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Goal: 2+ Rounds

Stimulus: Gymnastics / Monostructural Conditioning / Aerobic Capacity

RPE: 7.5-8/10

Accessories (Checkmark)

Part A)

3 Sets:

12 Weighted Maltese Raises

12 Weighted Victorian Raises

Part B)

3 Sets:

12/9 Strict Ring Dips

25 Banded Tricep Extensions

-

Accumulate 1:00 Ring Support 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 and Mobility

2:00 Cardio Choice

-

:15 Hand to Hand Wrist Circles

:15 Alternating Arm Swings

:15 Back Slaps

10 Alt Scorpions

10 Alt Iron Cross Stretch

10 Down Dog to Up Dog

10 Down Dog Alternating Toe Touches

Specific Prep

2 Sets

6 Tall Muscle Cleans

8 Bradford Press with Lockout

10 Behind the Neck Elbow Punch Throughs

8 Scap Pull-Ups

6 Bar Kip Swings

4 Hanging Knee Raises

Primer for "Doc Ock" (Checkmark)

3 Pos Power Clean + Split Jerk (Pause in the Catch and in the Recovery)

5-7 Box Assisted Kip Swings (Developing better tension)

-

Add Loads

-

3 Power Clean + Push Jerks @ light load

3 Kipping Knees to Chest or Toes to Target or Alt Toes to Bar

-

3 Power Clean + Push Jerks @ moderate load

3 Toes to Bar

-

Build to final load on the bar, then strip weight and have weight jumps set and ready for the workout.

"Doc Ock" (5 Rounds for reps)

For Reps

5 Sets:

2:00 AMRAP

22-20-18-16-14 Toe to Bar

Max Clean and Jerk

Rest 2:00 b/t sets

Set 1: (Rx135/95, S 115/75)

Set 2: (Rx150/105, S 125/85)

Set 3: (Rx 165/115, S 135/95)

Set 4: (Rx 180/125, S 145/105)

Set 5: (Rx 200/140, S 160/120)
Suggested %

RPE: 9/10, Benchmark Test

Stimulus: Gymnastics Capacity / Barbell Cycling Under Fatigue

Optional Accessories (Checkmark)

3 Sets:

15 GHD Hip Extensions

:30 Sorenson Hold

10 Ring Hamstring 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 - HGX-FIT (Progressive Overload/Accessories)

A: Bench Press (3x3 at 88+%
***
Then, 3 sets of 20 reps decline push-ups. (Feet on a bench or box))

B: Metcon (Checkmark)

3 sets

12 DB Pullovers

12 DBs Floor press

12 DBs Close grip press

C: Metcon (Checkmark)

3 sets: 5/5/5/5

DBs Reverse curls

DBs Hammer curls

DBs ISO curls

DBs Bicep curls

***

2 sets

12/12 DB Seated preacher curls (bench or GHD)

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

-

1:00 Row

1:00 Bike

-

2 Sets

5 Inchworm to Extended Plank

10/10 Single Leg Glute Bridge

:15 Wall Lean March

3/3 Wall Lean Sprint Switch

Specific Prep

2 Sets

9/7 Calorie Row

9/7 Calorie Bike

10/10m A-Skips + B-Skips

10/10m High Knees + Butt Kicks

25-50m Stride / Speed Acceleration

"Sandman" (6 Rounds for time)

For Time

Every 5:00 x 6 Sets

12/9 Cal Row or Ski

10/7 Cal Bike

400m Run
Score = Sum Total Time

Goal: 3:30-4:15/set (21:00-25:30 total)

RPE: 8-8.5/10

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

Accessories (Checkmark)

For Quality

3-4 Sets

:20/:20 Single Leg Hip Thrust Hold (off bench)

10 Standing Dumbbell Calf Raises

:30/:30 Side Plank 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 - Legends (65+)

Metcon (Checkmark)

Warm-up: PVC, Small plates (Y, T, W)

Then….:90 sec warm-up on rowers/ski erg

Interval training:

5 sets Row or Ski for 2min.

B/T each row/ski, perform the following:

Set 1: 15 Plate ground to overhead

Set 2: 100M Plate carry (overhead or side)

Set 3: 15/15 DB high pulls

Set 4: 15/15 DB hammer curls

Set 5: 100M DB high/low carry

***Goal is 2x

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

1:30 Cardio Choice

-

10 PVC Pipe Passthroughs

8/8 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

8 Bootstrap Squats

8 Alternating Box Step-Ups

4 Tall Box jumps

Specific Prep

2 High Hang Snatch High Pull + 2 High Hang Muscle Snatch + 2 Overhead Squat

4 Back Squats

4 Box Jumps

2 Hang Snatch High Pull + 2 Hang Muscle Snatch + 2 Overhead Squat

4 Back Squats

4 Box Jumps

2 Low Hang Snatch High Pull + 2 Low Hang Muscle Snatch + 2 Overhead Squat

4 Back Squats

4 Box Jumps

-

Then Add Loads and Get into Specific Prep and Primer

Workout Primer / Specific Barbell Prep (Checkmark)

4 Sets: Building to Working Loads

Snatch + Low Hang Snatch + Hang Snatch

3 Back Squats

2 Seated Box Jumps to High Box

Rest 1:00 b/t sets

Start at 40-50% for both the Snatch and the Back Squat and increase loads to 70% over 4 Sets

"Venom" (2 Rounds for weight)

20:00 EMOM

Minute 1: Snatch + Low Hang Snatch + Hang Snatch

Minute 2: 5-5-4-3-3 Back Squat

Minute 3: 3 Seated High Box Jumps

Minute 4: Rest

-Snatch Complex:

Starting @ 70% of 1RM Snatch and Building to a Heavy for the Day

- Back Squat

Starting @ 70% for the first set of 5 and increase loads every set in the range of 5-10% every set and ending at a heavy 3 for the day. The goal here would be to end knowing you had another 10lb in the tank and ended on a quality rep. Think Heavy 3 rep @ 9/10 RPE.

- Seated High Box Jump: Choice on Height. Goal is to get to a high box, but safely.
Score = Record heavy load of Snatch Complex and Back Squat (other weights and box height in notes)

Primary Objective: Build to a heavy snatch complex and a heavy 3-rep back squat for the day. Both should represent a true strength ceiling for today, not looking for an all-time PR attempt, but the best load you can move with quality.

Secondary Objective: Maintain technical consistency in the snatch across all three positions as the load climbs. The low hang and hang positions should reinforce hip contact, vertical bar path, and full extension. They should start to be moving more towards squat snatches as the load increases.

[Venom: Level 2, Level 1, & Masters 55+] (2 Rounds for weight)

Level 2:

- Power Snatch + Low Hang Power Snatch + Hang Power Snatch (power receiving throughout)

- Back Squat 5-5-4-3-3 - cap top end at 80% of 1RM, prioritize mechanics over load

- 3 Seated Box Jumps - moderate height, clean landing over max height

---

Level 1:

- 3 Hang Power Snatches (moderate, sustainable load, quality technique)

- Back Squat 5 reps per set at light-to-moderate load OR 8 Goblet Squats

- 3-5 Standing Box Jumps to low box , safe, building confidence

---

Masters 55+:

- Power Snatch + Low Hang Power Snatch + Hang Power Snatch (power receiving)

- Back Squat 5-5-4-3-3 - conservative progression, prioritize depth and joint comfort over top-end load

- 3 Seated or standing Box Jumps - lower box height, controlled landing, seated component not required

[Venom: Competitor & Travel] (2 Rounds for weight)

Competitor:

As prescribed

---

Travel / Hotel:

Minute 1: 5/5 DB Hang Power Snatches each arm

Minute 2: 8-10 Heavy DB Goblet Squats

Minute 3: 3 Broad Jumps or 5 Tuck Jumps

Minute 4: Rest

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

Optional Accessories (Checkmark)

For Quality

3 Sets:

10 Dual Kettlebell Front Squat (21x1 Tempo)

50ft (15m) Reverse Sled Drag + 50ft (15m) Sled Push

Rest 2:00 b/t sets

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 Alternating Scorpions

20 Bear Plank Shoulder Taps

10 Deep Lunge Mountain Climbers

:20 Extended Plank Reverse Bridge

:30 Glute Bridge Hold

—

2 Sets:

8 No-Jump Burpees

5 Pike Push-Ups

8 Dumbbell Romanian Deadlifts

5 Dumbbell Hang Power Cleans

4 Alt Box Step-Ups + 4 Box Jumps (Step-Down)

Specific Prep

2 Sets: Building to working loads

5 Dual Dumbbell Hang Muscle Cleans

5 Dual Dumbbell Power Cleans

3 Burpee Box Jump Overs at working height

5 Push-Ups

—

Confirm dumbbell load, box height, and push-up standard before the primer begins.

Specific Primer / Before Starting

2 Controlled Sets: At working loads

5 Push-Ups

3 Burpee Box Jump Overs

5 Dual Dumbbell Power Cleans

—

Rest 1:30 between sets

Use this to dial in the dumbbell turnover and front rack catch, burpee box jump over rhythm, and push-up tension before the clock starts on "Great White." Athletes should leave the primer feeling sharp and ready — not pre-fatigued going into a 20-minute grind.

"Great White" (AMRAP - Rounds and Reps)

20:00 AMRAP

10 Push-Ups

5 Burpee Box Jump Overs

10 Dual Dumbbell Power Cleans

Box Height: (Rx24/20, S 20/16″)

Dumbbells: 2 x (Rx50/35, S 40/25)
Goal: 8-12 Rounds

Secondary Objective: Keep a steady, honest effort across all three movements. This is a Sunday workout at the end of a full training week. Controlled and consistent beats aggressive and blown up by minute 12.

Mobility (Checkmark)

PRVN Mobility #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch