All Posts in Uncategorized
Announcements
HGXGEAR.com for Apparel
CrossFit Games Ticket Code CFGGYM26
HomeGrown AthletX - Legends (65+)
Metcon (Checkmark)
Warmup: 3 Rds
12 reps of Paloff press/Face pulls/Wood chops
Then…
3 Rds, 12/12 single arm ring rows
Partner training: AMRAP
100 Burpee stand + DBs shoulder to overhead
100 Knee raises
100 Sit/stand
Rest as needed between rounds
Announcements
HGXGEAR.com for Apparel
CrossFit Games Ticket Code CFGGYM26
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice
10 Bootstrap Squats w/Deep Squat Thoracic Rotation
8/8 Quadruped Hip Circles each direction
8/8 Quadruped Thoracic Rotations / Side
-
2 Sets:
5 Barbell Bradford Presses w/lockout
5 Behind the Neck Press in Split
10 Back Squats
5 Jumping Back Squats
Specific Split Jerk Prep
Set 1 -- Empty bar x 3-5 Split Jerk, coaching the dip-drive and landing position, pause 2 seconds in catch each rep
Set 2 -- 4 Split Jerks @ 40-50%, focus on foot landing timing and overhead lockout
Set 3 -- 3 Split Jerks @ 60-65% , building toward opening working weight, confirm footwork is dialed
Primer (After the Split Jerk)
3-4 Sets:
3 Back Squats building to opening weight
8 Wall Balls at prescribed weight and target height
Use this to confirm load and wall ball standard before Love Seat begins.
Split Jerk (Weightlifting Variable Reps & Sets)
Athletes should approach the final one to two sets feeling challenged, but technically sound. A true 3RM here is around 85%, with five to ten pounds still available. Do not chase numbers at the expense of positioning -- a missed rep or a soft lockout is a signal to hold the weight, not add more.
Modifications:
Level 1: 3 Pause Split Jerk per set -- one second pause in the dip, three second hold in the catch. Reduce loading to 60-70% and prioritize foot placement and lockout quality over weight on the bar.
Hotel Gym / Travel: Dumbbell Push Press x 5 reps, heavy, building across sets. Focus on a vertical press path and controlled descent.
"Love Seat" (5 Rounds for weight)
10:00 EMOM
Minute 1: 5 Back Squats
Minute 2: 15 Wall Balls
Back Squat @ 70-80%
Wall Balls: (Rx 20/14, S 16/12) 10/9ft
Score = Total Load
Record Notes on Wall Balls
Goals: Finish on 5th set at 80% for the Back Squat and hold unbroken wall balls across all 5 minutes
Stimulus: Absolute Strength + Strength Endurance
RPE: 7.5/10
Primary Objective: Maintain unbroken back squats across all five sets with consistent speed on the concentric and control on the eccentric -- no grinding.
Secondary Objective: Sustain wall ball mechanics through fatigue -- elbows under the ball, full depth, and every rep hitting the target.
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:
20 Alternating Arm Swings
10 Alternating Scorpions
:20 Extended Plank Reverse Bridge
:30 Glute Bridge Hold
10 Inchworm Push-Ups
5/5 Single Leg Glute Bridges
Specific Prep
2 Sets:
:30 Jump Rope Practice
10 No-Jump Burpees
8 Kettlebell Deadlifts
:15 Hollow Body Hold
8 GHD Sit-Ups -- short to full range of motion progressing set to set
-
1 Set:
5 Push-Ups
50ft (15m) Kettlebell Farmers Carry
10 GHD Sit-Ups, building range of motion
20 Double Unders or 40 Single Unders
Confirm push-up variation, kettlebell load, GHD range of motion, and rope rhythm before the primer begins.
Specific Primer (Checkmark)
Sets at working pace:
10 Push-Ups
100ft (30m) Kettlebell Farmers Carry @ working load
10 GHD Sit-Ups
30 Double Unders
Use this to confirm set times, transition speed, and double under rhythm before the clock starts on "Inconceivable."
"Inconceivable" (5 Rounds for time)
Every 4:00 x 5 Sets
20/15 Push-Ups
100ft Kettlebell Farmers Carry
20 GHD Sit-Ups
60 Double Unders
Kettlebells: 2 x (Rx70/53, S 53/44)
Score = Sum Total Time
Goal: Each set completed in 2:45--3:15 | :45--1:15 rest per round
Stimulus: Full Body Muscular Endurance / Grip / Midline
RPE: 8/10
Primary Objective: Consistent set times across all 5 sets. The 4:00 window is tight by design, athletes who move efficiently through transitions will allow for more rest time with similar effort.
Secondary Objective: Unbroken double unders every set or a quick break at 30. Avoid tripping and keep these consistent to manage the rest time efficiently.
Optional Accessories (Checkmark)
For Quality:
4 Sets
:45 Weighted Forearm Plank
10/10 Kettlebell or Dumbbell Side Bend
Announcements
HGXGEAR.com for Apparel
CrossFit Games Ticket Code CFGGYM26
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Bulgarian Split Squat (Every 2:30min
4x10 (Heavy with the focus on 90 degrees)
****
Rest 2min
****
EMOM for 8 sets
Side plank on bench for adductors)
B: Yates rows (4 sets
10 Yates rows (start at 70% and build)
8/8 KB or DB Gorilla rows
25 Plate ceiling crunches)
Announcements
HGXGEAR.com for Apparel
CrossFit Games Ticket Code CFGGYM26
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Shoulder Press (Every 2min
5 sets - 82-85% of 1RM Strict press
2 Strict press + 3 Push press
)
B: Metcon (Checkmark)
Bilateral - Shoulders (Seated or standing)
3 sets
12/12 DB Arnold press
12/12 DB Rear delt raises
12/12 DB Front delt raises
****
3 sets
12 DBs Hammer curls
12 DBs Bicep curls
5 Chin-ups (Tempo, 5.3.1)
****
2 sets
15/15 DB Preacher curls
Announcements
HGXGEAR.com for Apparel
CrossFit Games Ticket Code CFGGYM26
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Row 500 m
Animal Game
Deadlift (5x5
In between sets, do 5/5 single leg rdl or kickstand rdl)
Partner workout (Checkmark)
AMRAP
4 rounds ( partner 1 does a round, partner 2 does a round, etc until 4)
1 db power clean
2 db squats
3 db push press
(Dallas 2 cleans, 3 presses)
20 box jumps/step ups/roll overs - split as needed
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
Specific Barbell Prep
10 Empty Bar Front Squats
5 Empty Bar Thrusters
2 Sets: Building to working loads
5 Thrusters
5 Front Squats
5 Pull-Ups or Modification
Building to workout barbell weight
Specific Primer / With Partner
1 Set with partner:
150m Row -- partner holds dead hang
10 Thrusters -- 5/5
10 Front Squats -- 5/5
10 Pull-Ups -- 5/5
Use this to confirm row split strategy, barbell load, pull-up scaling, and partner switching rhythm before the clock starts on "Fezzik and Inigo."
"Fezzik and Inigo" (Time)
3 Rounds for Time | With a Partner
300m Row
30 Thrusters
400m Row
40 Front Squats
500m Row
50 Pull-Ups
Barbell: (Rx 75/55, S 65/45)
Split reps as desired
Score = Time
Goal Time Domain: 22:00-30:00 | Time Cap: 35:00
Stimulus: Aerobic Capacity / Barbell Cycling / Partner Endurance
RPE: 7.5--8/10
Primary Objective: Consistent barbell management and pulling across all three rounds. The load is light by design, athletes should be moving fast and splitting efficiently with their partner.
Secondary Objective: Row splits consistent across all three intervals. The row distances climb each round, partners should agree on a split strategy before the clock starts and hold it. This may be splitting full rounds on the row or splitting each in two parts.
PRVN Reset (Checkmark)
For Quality: 3 Sets
:45/side Couch Stretch w/ Posterior Tilt
6/side Lateral Squat w/ Pause at Bottom (3 sec)
1:00 Supine Figure Four Stretch / side
Intent: Decompress the hip flexors and lateral hip after high-volume squat and hinge work.
Notes:
Couch Stretch
- Active posterior tilt — don't just hang into the stretch
- Ribs down, glute squeeze lightly
- Breathe into the restriction
Lateral Squat
- Foot flat on loaded side
- Sit into hip, not knee
- Pause at bottom — don't bounce out
Supine Figure Four
- Keep low back flat
- Drive knee gently away from chest
- Long exhales to let hip relax
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 Bench Press
3 Sets: Adding Loads
3 Bench Press
Building to opening working load
Athletes should arrive at Set 1 warm through the chest and shoulders, confident in their setup, grip, and posterior chain position.
Specific Primer / After Bench Press (Checkmark)
2 Controlled Sets: Building to working loads
200m Run at target effort
3-5 Devils Press @ warm-up load
200m Run at working pace
3-5 Devils Press @ working load
Use this to confirm dumbbell load, hip finish standard, and run pace before the clock starts on "Humperdinck."
Bench Press (Weightlifting Variable Reps & Sets)
Should end at a Heavy Single @ RPE 9/10. Thought here is that you know you have another 10-15lb , 5-7kg in the tank.
Modifications / Adjustments:
Close Grip Bench Press / Dumbbell Bench Press / Floor Press
Level 1: 5 Reps Across @ 7 RPE
"Humperdinck" (Time)
4 Rounds for Time
400m Run
10 Devils Press
Dumbbell: 2 x (Rx50/35, S 40/25)
Goal Time Domain: 12:00-15:00:00 | Time Cap: 17:00
Stimulus: Aerobic Capacity / Full Body Muscular Endurance
RPE: 8.5/10
Primary Objective: Controlled, repeatable run pace across all four rounds. The Devils Press will punish anyone who sprints the run.
Secondary Objective: Unbroken or one-break Devils Press sets each round with smooth hip finish overhead, no arm-only reps.
Accessories (Checkmark)
For Quality
3 Sets
15 Banded Face Pulls
:20/:20 Single Arm Ring Plank
Announcements
HGXGEAR.com for Apparel
CrossFit Games Ticket Code CFGGYM26
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Stretches:
Updog downdog
Bird dog
Scorpion
Thoracic rotation
Leg swings
Dead hang (2x)
Scap pull-up
Kip swings
Kipping jumping pull-up w/ box
Push Press (Shoulder to OH
)
Partner workout (Checkmark)
Buy in:
400 run/machine
AMRAP
2…4…6…8….
Shoulder to oh 75#
Burpee over the bar (box U turn)