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: Bulgarian Split Squat (4 sets (12 reps each leg)
Dual DB or KB
Go lighter and work on ROM, 90 degrees)

B: Shoulder Press (5 sets: Strict press + Push press
3+5
70/75/80/80/80 of 1RM of Strict press
B/T sets
12/12 DB Rear delt raises.
After completion
3 sets:
100M Plate overhead carry
10/10 DB Arnold press
10/10 DB Front delt raises
10/10 DB Angle delt raises
)

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 Row

—

2 Sets:

10 Bend and Bows

10 Cossack Squats

:20/:20 Samson Stretch and Lunge

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

:15 Dead Hang

—

8 Medball Squats

8 Medball Presses

8 Medball Walking Lunges

5 Wall Balls

Specific Prep

Walk through all four hold standards with partners before loading begins:

Ring Row to Chest Hold — body at 45 degrees or closer to parallel

Wall Sit — full 90 degree hip and knee position, no resting on the thighs

Dead Hang — full arm extension, active shoulders

Wall Supported Handstand Hold — locked out arms, tight midline, heels on the wall

Specific Primer

Then 2 x through with a partner

250m Row / Partner holds Ring Row to Chest Position

8 Wall Balls / Partner holds Wall Sit

6 Ring Rows / Partner holds Dead Hang

10 Medball Walking Lunges / Partner holds Wall Supported Handstand Hold

Use this to confirm all four hold standards, establish partner switching rhythm, and lock in medball load and ring row height before the clock starts on "Whale Shark."

"Whale Shark" (Time)

For Time: With Partner

1000m Row

100 Wall Balls

100 Ring Rows

100 Medball Walking Lunges

500m Row

50 Wall Balls

50 Ring Rows

50 Medball Walking Lunges

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

Wall Ball Target: 10/9ft

Ring Row Position: Body Parallel or as close to parallel on the floor directly underneath the bar.

Hold Format: One Partner Works, One Partner Holds:

Row → Non-rowing partner holds Ring Row to Chest (Position is at 45 degree angle to floor or closer to parallel)

Wall Balls → Non-working partner holds Wall Sit

Ring Rows → Non-working partner holds Dead Hang

Medball Walking Lunges → Non-working partner holds Wall Supported Handstand Hold

*The hold must be maintained whenever a rep is in progress. If the hold breaks, the working partner stops until the hold is re-established.
Goal: 24:00 – 30:00 | Time Cap: 35:00

Primary Objective: Manage the hold mechanic consistently across the full workout. The hold is what drives output, if the hold breaks, the work stops. Communicate early before the hold fails rather than grinding to failure and losing time on a reset.

Secondary Objective: Keep big sets on the movements in order to reduce transition time as the transition to the holds eats a lot of time.

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

—

2 Sets:

:15 Passive Hang + :15 Active Hang

8 Scapular Pull-Ups

5/5 Single Arm Ring Rows

:20 Hollow Body Hold

:20 Arch Hold

10 Ring V-Outs

—

Then transition to the bar:

8 Bar Kip Swings

4 Kipping Knees to Chest

4-6 Toes to Bar Progression (Toes to Target / Alt Toes to Target / Full Toes to Bar)

Specific Gymnastics Prep

2 Sets:

:05 Ring Support Hold

3 Slow Ring Dip Negatives (:03 descent, pause at bottom)

3 Ring Dips or Modification

:10 Tuck Front Lever Hold or Progression

—

Walk through the 5515 tempo standard and tuck front lever scaling before the EMOM clock starts. Athletes should understand the time under tension demand and arrive at minute 1 with positions already rehearsed.

Specific Primer / After Gymnastics EMOM (Checkmark)

2 Controlled Sets: Building to working loads

4-6 Toes to Bar

9/7 Cal Bike

6 Alternating Dumbbell Hang Snatches @ warm-up load

—

6 Toes to Bar

9/7 Cal Bike

9 Alternating Dumbbell Hang Snatches @ working load

Use this to confirm dumbbell load, snatch turnover mechanics, and bike pace before the clock starts on "Spinner."

Gymnastics Strength EMOM (5 Rounds for reps)

10:00 EMOM

Minute 1: 3-5 Reps x 5515 Tempo Ring Dip

Minute 2: :20 sec Tuck Front Lever Hold

Tempo Dip = :05 sec Lowering from the Top, :05 sec Hold in Bottom of Dip, :01 sec on the Press back to Support, :05 sec Support Hold
Modifications / Adjustments

Tempo Ring Dip

- Add Band Tension / Toenail Spot

- Ring Push-Up with same tempo

Tuck Front Lever Hold

- Toenail spot with 1 leg and other leg tucked

- Hollow Hold with Band Pull Over Hold

"Spinner" (Time)

3 Rounds for Time

18 Toes-to-Bar

12/9 Cal Bike, 18/14 Row or Ski

18 Alt DB Hang Snatch

Dumbbell: 1 x (Rx50/35, S 40/25)
Goal: 7:00 – 11:00 | Time Cap: 12:00

Primary Objective: Toe to Bar efficiency across all three rounds, broken sets early are faster than grip failure late. Plan to break early here in order to preserve quality sets later on in the workout.

Secondary Objective: Sprint the Echo Bike. At 12/9 calories the bike is a :30-:45 effort for most athletes. Treat it as a strong effort with a high output, short duration, and use the transition to the dumbbell to bring your breathing back down.

Mobility (Checkmark)

PRVN Mobility #1

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

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)

Jumping jacks

Line hops

Air squats (assisted if needed)

Shuttle run

Arm circles

Cossack squat

Leg swings

Soldier kick

Front, middle, back

Clean (Clean
Hang clean
Front squat)

Partner WOD (Checkmark)

Buy in: 1200 row

14 burpee box get overs

10 sandbag cleans

100 m heavy object carry

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

400m Easy Run

—

2 Sets:

:30/:30 Samson Stretch and Lunge

:30/:30 Active Pigeon Pose

10/10 Single Leg Glute Bridges

10m A-Skips + 10m B-Skips

10m Ostrich Walk

10 Bootstrap Squats

—

3 Sets:

10 Pause Glute Bridges (2 sec)

:30 Dead-Bug Alternating Heel Taps

8/8 Staggered Stance Single KB RDL

Specific Barbell Prep

5 Romanian Deadlifts @ empty bar

5 Deadlifts @ empty bar

—

3 Sets: Adding Loads

3 Deadlifts + 3 Box Jumps (Step-Down)

--

Building to working weight

Athletes should arrive at the workout with positions locked in — neutral spine, lat engagement, and controlled descent confirmed before the clock starts.

Specific Primer / Before Starting (Checkmark)

2 Controlled Sets:

200m Run at target effort

5 Deadlifts @ working weight

5 Box Jumps at working height

—

Rest 2:00 or so before starting the workout

"Tiger" (Time)

For Time

1000m Run

20 Deadlifts

20 Box Jumps

800m Run

15 Deadlifts

15 Box Jumps

600m Run

10 Deadlifts

10 Box Jumps

400m Run

5 Deadlifts

5 Box Jumps

200m Run

Barbell: (Rx 225/155, S 165/125)

Box Height: (Rx24/20, S 20/16″)
Time Domain: 16:00 – 22:00 | Time Cap: 30:00

Primary Objective: Protect deadlift mechanics across all four barbell sections. The load is moderate, but the volume will build and the running will tax the posterior chain before every set.

Secondary Objective: Run smart on the 1,000m and 800m. The back half of this workout is where the workout is made. Athletes who pace the workout well on the front half will feel ready to finish the workout strong on the back half.

Mobility (Checkmark)

PRVN Mobility #7

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose

Announcements

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CrossFit Games Ticket Code CFGGYM26

May 16 StrongFirst Workshops 10-12 Mini Workshop + 1-5 Full Workshop

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warmup: Paloff press/Small plates (Y, T, W)

Partner training:

3 Rds

100 Burpee stand

100 Knee raises

100 Sit/stand

100M Farmers carry (weighted)

Rest as needed between rounds

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 3min
5x6 at 70-72% of 1RM
Seated Military press
B/T sets:
12/12 DB Rear delt raises
***
4 sets
100M DBs/KBs Farmers carry (heavy)
12 BB Shrugs at 65-70% of 1RM
12/12 DB Front delt raises
)

B: Metcon (Checkmark)

5 sets

Pendlay row + Yates row

5 + 5 at 80% of 1RM (Pendlay)

B/T sets

6/6 Gorilla rows (heavy)

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

—

20 Alternating Arm Swings

12 Back Slaps

10 Alternating Scorpions

:20 Extended Plank Reverse Bridge

:30 Glute Bridge Hold

—

2 Sets:

10 Banded Pass-Throughs

15 Banded Pull-Aparts

10 Air Squats + 5 Jumping Squats

20 Bear Plank Shoulder Taps

5 Pike Push-Ups

Specific Barbell Prep

8-10 Empty Barbell Push Press

—

3 Sets: Adding Loads

3 Push Press + 4-5 Wall Balls to working target height

Building to opening working load

Athletes should arrive at Set 1 warm through the shoulders and overhead position, confident in their dip and drive mechanics, grip, and wall ball target height.

Specific Primer / After Push Press (Checkmark)

2 Controlled Sets: Building to working loads

8 Dual Dumbbell Bench Press

6 Dual Dumbbell Front Squats

1 Partial Wall Walk + 1 Full Wall Walk to 10in standard

—

Then:

10 Dual Dumbbell Bench Press @ working load

6 Dual Dumbbell Front Squats @ working load

2 Full Wall Walks to 10in standard

Use this to confirm dumbbell load, front squat elbow position, and wall walk distance standard before the clock starts on "Hammerhead."

Push Press (Weightlifting Variable Reps & Sets)

Starting @ 70% on Set 1 (6 Reps), and increasing by feel to around an 8/10 RPE on our 4th Set (3 Reps).

High Wall Balls: 12/11ft Target Choose Loads that allow you to hit the target.

Modifications and Adjustments

- Strict Press for Push Press / Dual Dumbbell Push Press or Strict Press

- Wall Balls to Choice on High Target or Banded Press @ 00x0 Tempo

"Hammerhead" (4 Rounds for time)

Every 4:00 x 4 Sets

15 Dual Dumbbell Bench Press

10 Dual Dumbbell Front Squats

5 Wall Walks

Dumbbells: 2 x (Rx50/35, S 40/25)

Wall Walk: 10in From Wall
Goal: 2:30-3:00 on / 1:00-1:30 off

Primary Objective: Maintain consistent set times across all 4 sets. This is a volume day, load is secondary to keeping the work window tight and the mechanics clean on every rep.

Secondary Objective: Protect the wall walk quality late in the workout. Sets 3 and 4 will feel heavier in the shoulders after bench and front squats accumulate. Don't rush the wall walk, a controlled rep is faster than a sloppy one that has to be re-done.

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 Banded Pull-Aparts

10 Scapular Pull-Ups

:20 Hollow Body Hold

:20 Arch Hold

10 American Kettlebell Swings (light)

:30 Banded Psoas March

5 No-Jump Burpees

Specific Prep

2 Sets:

8 Bar Kip Swings

3-5 Strict Pull-Ups or Modification

10 Russian Kettlebell Swings + 5 American Kettlebell Swings

8 GHD Sit-Ups (Short to Full Range of Motion, progressing set to set)

5 Burpees

200m Run at easy pace

—

Confirm kettlebell load, GHD range of motion, pull-up scaling, and Echo Bike damper setting before the clock starts.

Specific Primer / Before Starting (Checkmark)

1 Set at Working Pace:

5 Burpees

5 Strict Pull-Ups or Modification

5 Burpees

200m Run at target effort

5 American Kettlebell Swings at working load

12/9 Cal Bike at target RPM

—

Rest 2:00

Use this to establish burpee cadence, confirm all four max rep scaling tiers, and lock in run pace before the first interval begins.

"Bull" (12 Rounds for reps)

For Reps:

4 Sets

1:00/1:00 on/off

10 Burpees + Max Reps

1:00 Rest to Reset Clock (After the final rest)

4 Sets

2:00/1:30 on/off

10 Burpees + 200m Run + Max Reps

1:00 Rest to Reset Clock (After the final rest)

4 Sets:

3:00/2:00 on/off

200m Run + 10 Burpees + 200m Run + Max Reps

*Max Reps: For Each Set of Each Section

Set 1. Strict Pull-Ups

Set 2. GHD Sit-Ups (A: ab mat sit ups)

Set 3. American KB Swings (Rx53/35, S 44/26)

Set 4. Bike row or ski
Goal: Complete all buy-ins to allow for 30+ seconds on each max rep station.

Primary Objective: Clear the burpees and run efficiently in every set to maximize time on the max rep movement. The tax is the same every set, learn to lean in and clear it fast.

Secondary Objective: Maintain consistent rep output on each movement across all three sections. Your pull-up score in Section 3 should not be dramatically lower than Section 1. Pacing the buy-in is how that is managed.

Optional Accessories (Checkmark)

For Quality

3 Sets:

:30/:30 Side Plank

1:00 Sorenson Hold

1:00 Forearm 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 (5x3 at 85%
***
Then, 4x8 Close grip bench press)

B: Metcon (Checkmark)

4 sets - heavy DB

6 DB Pullovers

6 DB Barrel press

8 DBs Standing flys

C: Metcon (Checkmark)

3 sets

12 DBs Bicep curls

12 DB Tricep ext (behind the neck)

12 DBs Hammer curls

12 Diamond push-ups

12/12 DB Seated preacher curls