Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

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

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

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

400 m row or ski

Stretches:

updog/downdog

Bird dog

Thread the needle

Scorpion

Dead hang

Scap pull-ups

Kip swings

*PVC

Power Snatch (5x complex
Build over sets)

Power snatch

2 hang power snatch

Metcon (Checkmark)

every 3 min w/ rest in between

15 cal row/ski

15 hanging knee raise or sit-up

max db snatch

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

2:00 Row

-

3 Sets:

5 Inchworm to Hollow Hold

10 Deep Lunge Mountain Climbers

10 Alternating Box Step-Ups

8 Scapular Pull-Ups

4 Strict Knee Raises

-

Then Touch on Bar Kip Swings, Knees to Chest and L-Hang and Get into the 8:00 Gymnastics Skill / Strength Session

Specific Prep and Primer for Conditioning

200/150m Row

3-5 Toes to Bar or Modification

3-5 Burpees to Plate

3-5 Toes to Bar or Modification

Gymnastics Skill Strength Session (Checkmark)

In 8:00 minutes Complete

4 Sets:

8 Bar Kip Swings

4 Strict Knees to Chest

:10 Tuck L-Hang

Rest as needed b/t sets

Then Rest 4:00 and Complete the Workout

"Dr. Evil" (2 Rounds for time)

Every 14:00 x 2 Sets

1000/900m Row or Ski

25 Toes to Bar

50 Burpees to Plate

25 Toes to Bar

Plate: (Rx45/35, Rx25/15)
Score = Sum Total Time (Record Both Times)

Goal: Sub 12:00 Each Set

RPE: 8.5-9/10

Stimulus: Aerobic Capacity / Midline Endurance

Primary Objective: Hold consistent row ski pacing across both sets.

Secondary Objective: Break the toes to bar into planned sets from the first rep, not after failure.

Accessories (Checkmark)

For Quality

4 Sets:

10/10 Half Kneeling Paloff Press with Rotation

12 Seated Banded Rows

100ft (30m) Sandbag Bear Hug Carry, For Load

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

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

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

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

A: Bench Press (5x5 at 80-82%
**Heavy 2rep
Then..
4 sets (Heavy DB)
8 DB Pullovers
8 DBs Barrel press
8 DBs Close grip press
8/8 DB Standing fly
****
4 sets
8 DBs Skull crushers
8/8 Medball offset push-ups
8/8 DB Kickbacks
****
CORE:

****)

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

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

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

HomeGrown AthletX - Legends (65+)

Metcon (No Measure)

Warm-up

PVC

Small plates (Y,T,W) 15 reps/each letter

***

12min AMRAP

12 KB DB swings

12 KB/DB high pulls

100M KB farmers carry

***

12min AMRAP

10/10 DBs hang power cleans

10/10 DB shoulder to overhead

100M DB farmers carry (overhead)

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

:30/:30 Samson Stretch and Lunge

:30/:30 Active Pigeon Pose

10/10 Single Leg Glute Bridges

:30 Glute Bridge Hold

-

2 Sets

:30 Jump Rope

10 Goblet Cossack Squats

5/5 Pendulum Lunges, (set 1: unweighted, set 2: weighted)

:30 Dead-Bugs

:30 Bird-Dogs

Specific Prep and Primer

10 Empty Barbell Back Squats

4 Jumping Lunges

-

8 Back Squats @ 40-50%

4 Jumping Lunges

-

6 Back Squats @ 50-60%

2 Lumping Lunges

-

Then Load to Working Weights

Back Squat (Weightlifting Variable Reps & Sets)

Jumping Lunges are alternating and total reps. 8 = 4 per leg

Starting @ 70% on Set 1 (6 Reps), and increasing by feel to around an 8/10 RPE on our 5th Set (3 Reps).

Modifications:

Box Squat : For Knee Issues and or Back Issues

Bulgarian Split Squat: For Lower Back / SI Joint Limitations

Sub Squat Jumps for Broad Jumps

"Mini-Me" (AMRAP - Rounds and Reps)

8:00 AMRAP

20-40-60-80-100 ...

Double Unders*

4-8-12-16-20 ..

Dual Dumbbell Reverse Lunges

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

*Single Unders 40-80-120-160…
Goal: Reach round 5 (through 80 DUs / 16 Lunges and into 100 + 20)

Primary Objective: Maintain unbroken double under sets through the 40 Dubs

Secondary Objective: Keep a steady reverse lunge pace as the reps accumulate. Keep the torso tall and belly tight

Accessories (Checkmark)

3 Sets:

:15/:15 Side Star Plank

:15/:15 Copenhagen Plank

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

1:00 Ski or Row + 1:00 Bike

20 Alternating Arm Swings

12 Back Slaps

10 Alternating Scorpions

:20 Extended Plank Reverse Bridge

:30 Glute Bridge Hold

-

2 Sets:

10 Prone Banded Pass Through

15 Banded Pull-Aparts

10 Air Squats + 5 Jumping Squats

20 Bear Plank Shoulder Taps

8-10 Kneeling Plyo Push-Ups or Speed Push-Ups (00x0 Tempo)

Specific Barbell Prep

3 Sets:

3 Bench Press + 2-3 Plyo Push-Ups

Building to working Loads

Specific Workout Prep: After Bench (Checkmark)

Bar Muscle-Up Target Progression for Day

- Banded Bar Muscle-Up

- Box Jumping Bar Muscle-Up

-

Primer:

9/7 Cal Ski / Row / Echo

3 Strict Pull-Ups + 6 Push-Ups + 9 Air Squats

9/7 Cal Ski / Row / Echo

1-2 Burpee Bar Muscle-Up, Burpee Chest to Bar, Burpee Pull-Up / Jumping Pull-Up

Bench Press (Weightlifting Variable Reps & Sets)

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

These weights should be roughly 5-10% heavier than 2 weeks ago the entire way across.

Modifications:

Movement Limitations: Close Grip Bench, Multi Grip Bench, Floor Press, Dumbbell Bench Press

"Mojo" (AMRAP - Rounds and Reps)

For Rounds and Reps

16:00 AMRAP

12/9 Cal Row Ski or Bike

1 Round "Strict Cindy"

12/9 Cal Row Ski or Bike

3 Burpee Bar Muscle-Ups (A: Burpee Jumping Pull-Ups)

"Strict Cindy" = (5 Strict Pull-Ups, 10 Push-Ups, 15 Air Squats)

* use two different machines if possible
Score = Rounds + Reps

Goal: 5-6 Rounds

Primary Objective: Upper body fatigue management across all pulling and pressing movements.

Secondary Objective: Consistent machine paces from round to round.

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

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

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

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

A: Shoulder Press (Every 3min
5x8 at 65% of 1RM
Seated Military press
B/T sets:
12/12 DB Angle delt raises
***
4 sets
100M DBs/KBs Farmers carry (heavy)
12 DBs Rear delt raises
12 DBs Front delt raises
)

B: Metcon (Checkmark)

5 sets

Pendlay row + Bent over row

3 + 5 at 80%

B/T sets

6/6 Renegade rows (heavy)

Announcements

HGXGEAR.com for Apparel

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

Announcements

HGXGEAR.com for Apparel

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

HGXGEAR.com for Apparel

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