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 - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

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2 Sets: For Quality

10 Bootstrap Squats

:30 Hamstring Plank March

:20 Extended Plank Reverse Bridge

10 Down Dog Toe Touches

5 Down Dog Pike Push-Ups

Specific Movement Prep

3-5 Deadlifts

3 Handstand Push-Up Negatives (Controlled light touch of the head to mat)

5 Wall Balls

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2 Sets:

3-5 Deadlifts

2-3 Handstand Push-Up (Controlled light touch of the head to mat)

5 Wall Balls

*For Handstand Push-Ups, Can be Pike Push-Ups, Box Pike Handstand Push-Ups, Strict, or Kipping

"Great Smoky" (Time)

For Time: With a Partner

30 Rounds

1 Deadlift

3 Handstand Push-Ups

5 Wall Balls

Barbell: (Rx 315/225, S 245/165)

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

***Newbees KB DL and DB L Sit Strict press

Reps may be split in any fashion
Score = Total Time

Goal: 18:00-25:00

Time Cap: 35:00

RPE: 8.5/10

Stimulus: Strength Endurance / Partner Pacing / Transitions

Primary Objective: Evenly split the workload across 30 rounds, either through full alternating rounds or leap-frogging movements to accumulate 15 rounds each.

Secondary Objective: Transitions are life. No wasted time between movements and your partner is ready to go the moment you finish working.

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