All Posts in
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 - 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
Primary Objective: Move through each movement with a sustainable, consistent pace that allows for minimal transition time and no extended standing rest. The goal is to maintain consistent big sets on both the Double Unders and the Wall Balls. Athletes who manage the burpees well will separate themselves.
Secondary Objective: Complete each round of the workout in under 6 minutes
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 %
Set 1: 50%
Set 2: 60%
Set 3: 70%
Set 4: 75%
Set 5: 80%
Goal: 28-36 Total Clean and Jerks (i.e. 10-8-6-6-4)
Primary Objective: Get through the Toes to Bar efficiently and consistently across all 5 sets to maximize time on the barbell. The T2B is a buy-in to the barbell and the total volume here of 90 Toes to Bar over the course of this workout for our Level 3 athletes will be substantial. Those in the level 2,1,masters side, there are still 75 reps of a midline component here that will need to be managed effectively here with the goal of getting to the barbel with at least 45 seconds on each set.
Secondary Objective: Accumulate as many Clean and Jerks as possible in the remaining time, particularly in Sets 1-3 where the load is manageable. Sets 4 and 5 will naturally yield fewer reps, that is expected and by design. The goal is to hit quick singles throughout with the expectation of around 10 reps down to 2 reps in the final window.
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 - 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
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)
Primary Objective: Maintain consistent splits across all six sets. The last set should look like the first set, that is the standard we are looking to keep.
Secondary Objective: Learn your machines. This workout is as much about pacing intelligence as it is fitness. Athletes should leave knowing their threshold Cal/Hr on the Row, their RPM range on the Echo Bike, and their 400m split at threshold effort. That data has value beyond today.
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 - 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
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)
Goal: Technical Heavies on the Snatch Complex and Back Squat triple for the Day
Stimulus: French Contrast Style Workout / Absolute Strength + Speed Strength + Plyo
RPE: 6/10
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 - Uniquely Abled Fitness
Warm-up (No Measure)
Ladders
Back Squat (6x4
Build over sets. Use a box if necessary.)
Happy Bday Lex! (Checkmark)
Partner WOD - split work
AMRAP
20 db thrusters (use box if needed)
6 lengths sandbag carry
40 jumpropes or line hop/steps
Announcements
HGXGEAR.com for Apparel
CrossFit Games Ticket Code CFGGYM26
May 16 StrongFirst Workshops 10-12 Mini Workshop + 1-5 Full Workshop