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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 - 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 - 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 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 - 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
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 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 - 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 - 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