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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

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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 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

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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 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

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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)

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CrossFit Games Ticket Code CFGGYM26

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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

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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 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

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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

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

Announcements

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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

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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

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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

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