Archives for April 2026
Announcements
HGXGEAR.com for Apparel
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
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.
Record Each Working Weight
Goals: Row completed in under :50 per set / Build to ~85% of 1RM on the final set of hang cleans.
Stimulus: Weightlifting Conditioning / Technique Under Moderate Fatigue
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.
Primary Objective: Move through all three movements with consistent effort across all 8 sets. The two-minute window is tight, and its planned that way to keep the work to rest tight to focus on recovery in a small window.
Secondary Objective: Maintain wall walk quality as fatigue accumulates. The shoulders and midline will be taxed well before set 8. Brace hard, move with intention, and do not let the wall walk become sloppy as the goblet squats and burpee box jumps take their toll.
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
HGXGEAR.com for Apparel
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
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
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)
Goals:
Station 1 -- (75-100 / Male), (55-75 / Female) Calories
Station 2 -- 250-350ft, 75-105m
Station 3 -- 4-5 Rounds
Primary Objective: Complete equal work between partners across the workout. Lets focus on good communication and switch before failure to maintain quality output across the entire workout.
Secondary Objective: Station 3 is the only station where both partners must complete their movement before switching. Use this to push the pace on both the Double Unders and the Sit-Ups, neither movement should be sandbagged while waiting on the other. Its like ending with "Annie" to finish off the day.
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 - Uniquely Abled Fitness
Warm-up (No Measure)
250 jog or ski
Move across room
Clean and Jerk (Build to heavy weight)
Metcon (Checkmark)
2 min AMRAP
18, 16, 14, 12, 10 hanging knee raises or jumping pull-ups (scale split rope :30)
Max clean and jerks (weight goes up each round)
2 min off
Make a plan on a white board
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
Primary Objective: Manage the pull-up volume on both ends of the workout. The buy-in and cash-out together total 60 pull-ups. Athletes who blow out their grip early will pay on the descending ladder with the grip fatigue on the kettlebell swings and then again on the cash-out.
Secondary Objective: Keep the kettlebell swings moving. The volume decreases every round, use that as fuel to push the pace a little faster and pick-up cycle rate.
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 - 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)