Announcements

HGXGEAR.com for Apparel

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

RPE: 7-8/10

Stimulus: Muscular Endurance / Aerobic Capacity / Partner Strategy

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