Announcements

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CrossFit Games Ticket Code CFGGYM26

Easter Sunday Open Gym 7AM, one HGXFIT class 8AM

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Interval training

Wood chops

Banded face pulls

Paloff press

Plate ground to overhead

Wall push-ups

Sit to stand

Knee raises

Supported squats (Rig post)

Single leg balance

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CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

1:00 Row + 1:00 Jump Rope

: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 S taggered Stance Single KB RDL

Specific Prep

2 Sets: Add Loads so bar is off floor on set 2

5 Romanian Deadlifts / Deadlifts

3 Hang Clean High Pulls

3 Position Power Clean (High Hang + Hang + Low Hang)

5 Box Jumps

1-2 Seated Broad Jump

Specific Barbell Prep

3 Sets:

3 Deadlifts + Seated Double Broad Jump

Deadlift (Weightlifting Variable Reps & Sets)

Starting @ 70% on Set 1 (5 Reps), and increasing by feel to a heavier triple at around an 8/10 RPE on Set 5. This should be roughly 5% heavier than the progression we tackled 2 weeks ago

Modifications:

Movement Limitations: Hex Bar Deadlift / Sumo Deadlift / Romanian Deadlift ( + 3 Seated Vertical Leaps )

"Shrek" (Time)

For Time

1-2-3-4-5-4-3-2-1

Power Cleans

5 Box Jumps

Barbell: (Rx 185/125, S 155/105)

Box Height: (Rx30/24, S 24/20″)
Goal: 5-7 min

Time Cap: 10 min

Primary Objective: Maintain clean mechanics through the top of the pyramid and protect quality on the way back down.

Secondary Objective: Quality Box Jumps and Steady Pace

Accessories (Checkmark)

For Quality

4 Sets:

:45 RKC Plank

:45 Sorenson Hold (Weighted)

:30/:30 Paloff Press Hold

Progressing this for better midline stability and control with added time and the option of an additional 4th set.

Announcements

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CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

2:00 Row

-

3 Sets:

10 Bend and Bows

5/5 Pendulum Lunges

10 Cossack Squats

5 No Jump Burpees

2 Sets:

12/9 Calorie Row

5 Dumbbell Burpee

10 Dumbbell Front Rack Walking Lunge or Reverse Lunges

*Build to working loads within the 2 sets here prior to getting moving

"Endgame" (AMRAP - Rounds and Reps)

20:00 AMRAP

20/16 Calorie Row

10 Dual Dumbbell Burpees

50ft Dual Dumbbell Front Rack Walking Lunges

Dumbbells: 2 x (Rx50/35, S 40/25)
Score = Rounds + Reps

Goal: 5+ rounds

Primary Objective: Find a sustainable pace across all 20 minutes. Consistent round times are the goal from start to finish.

Secondary Objective: Protect the front rack position on the walking lunges. Using a tall, braced torso and active elbows on every step keeps the midline engaged and the legs doing the work they should be.

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

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CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Pendlay Row (Every 2min for 5 sets
Pendlay row + Bent over row
3+5 at 80% )

B: Metcon (Checkmark)

***Complete section B in 18min

3 sets

10/10 SA DB Bent over row

12 DBs Hammer curls

3 sets

10/10 DB Renegade rows + twist

12 DBs Bicep curls

3 sets

15 Seated Banded lat pulls (Black or green)

15 BB Drag curls (temp 3.1.3.0)

C: Bulgarian Split Squat (***Lower reps 6-8 per leg, "Heavy"
4 sets - Rest as needed)

Announcements

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CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

250 jog/machine

Sit up line (pass ball)

Deadlift (5x3
Build over sets)

I'm Tired! (Checkmark)

AMRAP w/ partner:

20 sit-ups

20 kb dl

10 tire flips

20 cals

Announcements

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CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

400m Run

-

2 Sets

10 Alt Scropions

20 Bear Plank Shoulder Taps

5/5 Single Arm Kettlebell Sumo Deadlifts

:10 Hollow Hold

10 Alternating V-Ups

:20/:20 Side Plank

Specific Prep

6 Push-Ups

8 Russian Kettlebell Swings + 8 American Kettlebell Swings

8 Bar Kip Swings

6 Knee Raises

4 Kipping Knees to Chest

6 Push-Ups

4/4 Kettlebell Snatch

4-6 Toes to Bar Progression Building to Toes to Bar (Toes to Target / Alt Toes to Target / Knees to Elbows)

-

Last minute touches and getting to working loads on the

"Monopoly" (Time)

For Time | With a Partner

400m Run (Carrying Kettlebell)

50 Deficit Push-Ups

50 Kettlebell Snatches

50 Toes to Bar

100 Push-Ups

100 American Kettlebell Swings

100 Abmat Sit-Ups

400m Run (Carrying Kettlebell)

Run: Both partners run together. 1 partner carries the kettlebell, switch at any time.

All movements: 1 partner works, 1 partner holds a plank. Switch as needed.

Kettlebell: (Rx53/35, S 44/26)

Deficit Push-Ups: (Rx45/35, Rx25/15 plate)
Goal: 20-25 minutes

Time Cap: 30 minutes

Primary Objective: Manage the plank hold as the working currency of this workout. The partner in plank is not resting — they are working. Smart breaks and timed switches protect both athletes from hitting failure on the plank will keep the work rate high throughout.

Secondary Objective: Move efficiently through all movements and keep consistent sets on each movement throughout.

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

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CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General to Specific Warm-Up

2:00 cardio

-

10 Bootstrap Squats

10 Alt Box Step-Ups

10 Dog Toe Touches

5 Pike Push-Ups

-

8 Medball Front Squats

8 Medball Presses

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

4 Inchworm Push-Ups + 4 Down Dog Pike Push-Ups

-

8 Wall Balls

8 Box Jump Overs

12/9 Calorie Bike

Specific Barbell Prep (From the Rack)

3 Sets: Adding Loads

Pause Dip and Drive

Pause Dip and Split Jerk w/3 sec Pause in Catch

Split Jerk

-

Then Build to working weights in sets of 1-2 reps at a time

Split Jerk (Weightlifting Variable Reps & Sets)

Starting @ 60% on Set 1 (3 Reps), and increasing by feel to a heavier double at around an 8/10 RPE on Set 6.

Level 1:

As prescribed, but add in a pause in the dip and the catch before standing back to center to reinforce quality positions here.

"Wild Card" (4 Rounds for calories)

For Calories

4 Sets:

1:30 AMRAP / 1:30 Rest

15 Wall Balls

10 Box Jump Overs

- Max Cal

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

Box Height: (Rx24/20, S 20/16″)

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

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CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

2 min machine

Stretches:

thoracic rotation

updog down dog

cat cow

scorpion

straight leg kick up

WB partner stuff!

Complex

Deadlift

Hang power clean

power clean

Build over sets!

Metcon (Checkmark)

1:30 on/1:30 off

4sets:

10 wallball

8 box jump over

Max calories!

Announcements

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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

-

2 Sets:

2 x 25/25ft (7.5/7.5m) Lateral Shuffle

10 Deep Lunge Mountain Climbers

8 Scapular Pull-Ups

5/5 Single Arm Ring Rows 2020 Tempo

10 Ring V-Outs

Specific Prep:

2 Sets

1 Wall Walk + :15 Nose to Wall Hold

5 Muscle-Up Rows

:05 Ring Support Hold + Slow Lowering + :05 Bottom of Ring Dip Hold

5 Strict Knee Raises

:10 Tuck L-Hang Hold

-

Then go through specifics for the gymnastics strength EMOM

Gymnastics Strength EMOM (Checkmark)

very 1:15 x 10 Sets, Alternating Stations

Station 1:

:10 Ring Row to Chest Hold + Transition to Bottom of Dip + :10 Bottom of Dip Hold + Transition to Support + :10 Ring Support Hold + :05 Eccentric Dip

Station 2:

:20 Tuck Front Lever Hold
Level 2: Use Toenail Spot for All Positions , On the Tuck Front Lever Adjust to Single Leg Tuck Front Lever and Other Lightly on the Floor

Level 1:

Station 1:

5 Ring Rows @ 31x3 Tempo (3 count down, 1 count pause, pull fast to chest, 3 count hold at chest

Station 2:

:10-:15 Ring Support Hold w/Toenail Spot + :20 Hollow Hold

"Stacked Deck" (AMRAP - Rounds and Reps)

For Rounds + Reps

12:00 AMRAP

1-2-3-4-5

Wall Walk

2-4-6-8-10

Strict Pull-Ups

Shuttle Run

Wall Walk: 10in From the Wall

Shuttle Run = 25/25ft
Goal: 5+ Rounds, Into Round

RPE: 8-8.5/10

Stimulus: Gymnastics Endurance / Upper Body Pushing and Pulling

Primary Objective: Manage the wall walk volume as the ladder climbs. The sets feel small early and compound quickly. Athletes who move efficiently and stay tight on the wall will protect their pulling capacity on the strict pull-ups.

Secondary Objective: Keep the strict pull-ups unbroken in the early rounds. As the ladder climbs into sets of 6, 8, and 10 reps, planned breaks are smarter than failed reps. The shuttle run is more of a short reset for the arms. Use it.

Accessories (Checkmark)

For Quality:

3-4 Sets:

16 Dual Kettlebell Alt Gorilla Row

50/50ft (15/15m) Mixed Rack + Overhead Kettlebell Carry

:30 Hollow Hold

Announcements

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CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Pendlay Row (5x8 at 78%
**from last week 2rep
b/t sets.
8/8 Alt DB bicep curls)

B: Yates rows (5x8 at 78%
**From last week 2rep
B/T sets
8/8 Alt DB Hammer curls)

C: Metcon (Checkmark)

3 sets

10/10 DBs Renegade over rows

12 DBs Incline chest supported curls