Workout of the day

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

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 Hang power clean to overhead

24 Wall supported box step-ups

200M DBs Farmers carry (high/low)

Announcements

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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

400m Run or 2:00 Cardio Choice

10 PVC Passthroughs

8/8 PVC Around the Worlds

:15/:15 PVC Prayer Stretch

5/5 World's Greatest Stretch

:15 Extended Plank Reverse Bridge

:15 Hollow Hold

Specific Barbell Prep

3 Snatch Grip Deadlifts @ empty bar

3 Low Hang Muscle Snatches @ empty bar

3 Sets: Adding loads

2 x (Snatch Grip Deadlift + Low Hang Power Snatch)

Rest :10 between reps

Building to opening complex weight

Specific Primer / After Weightlifting

2 Sets at working pace:

3 Power Snatches @ workout weight

3 Bar Facing Burpees

Rest :45 between sets

Use this to confirm snatch load, bar path, and burpee cadence before the clock starts on “Ingrid”.

Power Snatch (5 Rounds for weight)

Every 2:00 x 5 Sets:

2 x (Snatch Grip Deadlift + Low Hang Power Snatch)

Rest 10 sec b/t reps
Starting @ 70% of 1RM Power Snatch and increasing to a heavy for the day

Modifications

- Move to 2-4 Hang Power Snatches at moderate loads working on turnover and technique

- Can sub Power Cleans for Snatches today for those limited in the overhead position.

Ingrid (Time)

10 Rounds For Time:

3 Snatches (135/95 lb)

3 Burpees Over the Bar
To learn more about Ingrid click here
(Rx135/95, S 115/75)

Score = Time

Goal Time Domain: 5:00- 7:00 | Time Cap: 13:00

Primary Objective: Consistent barbell cycling rate across all 10 rounds. The load is intended to be moderate, but cycling quick. Touch-and-go or quick singles, never standing over the bar.

Secondary Objective: Consistent burpee cadence round to round. Rhythmic and deliberate, not a sprint in the early rounds that falls apart by round 6.

Accessories (Checkmark)

For Quality:

3 Sets

8/8 Split Stance Dumbbell CrossBody RDL , Moderate

10 Weighted GHD Hip Extensions , Moderate

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Interval training

Wood chops

Banded face pulls

Paloff press

Ring lat pulls

Ring push-ups

Plate ground to overhead

Plate overhead static hold

Rig supported air squats

Rig supported alternating lunges

Single leg balance

Announcements

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CrossFit Games Ticket Code CFGGYM26

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

A: Bench Press (Every 3min
8/6/4/2/2/2
75/82/88/90% x 3)

B: Metcon (Checkmark)

3 sets

10 DBs Barrel press

10 DBs Close grip press

15 DBs Standing flys

C: Metcon (Checkmark)

3 sets:

12 BB Reverse curls

12 BB Skull crushers (weighted)

12 DB Tricep ext (behind the neck)

***

2 sets

12/12 DB Kick backs

20 Diamond push-ups

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:

:15 Passive Hang + :15 Active Hang

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

:20 Hollow Body Hold

:20 Arch Hold

10 Ring V-Outs

Specific Prep

2 Sets:

5 Strict Pull-Ups or Modification

5 Ring Dips or Modification

9/7 Cals

Confirm pull-up scaling, ring dip variation, and bike damper before the primer begins.

Specific Primer

2 Sets at working pace:

9/7 Cals

3 Strict Pull-Ups

3 Ring Dips

Use this to confirm bike output target, pull-up and ring dip scaling, and transition speed before the clock starts.

"As You Wish" (5 Rounds for reps)

5 Sets: 3:00 AMRAP / 1:00 Rest

16/12 Cal Bike or 22/16 Cal Row or Ski

AMRAP in Remaining Time

5/4 Strict Pull-Ups

5/4 Ring Dips
Score = Sum Total Reps Across All 5 Sets

Primary Objective: Get off the machine fast enough to accumulate meaningful pulling and pressing volume. The machine is a necessary hard effort in order to get enough time on the AMRAP, which is where the workout is scored.

Secondary Objective: Consistent reps across all 5 sets. Score is total reps, but we are looking for consistency

Core Finisher (Checkmark)

For Reps:

4 Sets:

:20 Hollow Rocks

:10 Rest

:20 Side Plank (R)

:10 Rest

:20 Side Plank (L)

:10 Rest

:20 Alternating V-Ups

:10 Rest

*Note: This is 8:00 of Work

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

1:30-2:00 Row

:30/:30 Samson Stretch and Lunge

:30/:30 Active Pigeon Pose

10/10 Single Leg Glute Bridges

:30 Glute Bridge Hold

10 Bootstrap Squats

:30 Dead-Bug Alternating Heel Taps

8/8 Staggered Stance Single KB RDL

Specific Barbell Prep

5 Tall Muscle Clean

:15 Behind the Back Elbow Punch Throughs

10 Empty Bar Back Squats

5 Hang Power Cleans

3 Tall Squat Cleans

10 Empty Bar Back Squats

–

3 Sets: Building to starting squat weight

3 Back Squats

Specific Primer / After Back Squat (Checkmark)

2 Sets: Building to working loads

:30--:45 Row at building pace

3 Hang Squat Cleans @ light

3 Hang Squat Cleans @ 5-10% below starting weightUse this to confirm row damper, hang position, and turnover mechanics before "Inigo" begins.

Back Squat (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:

Level 1: 5 Reps Across @ 7 RPE

"Vizzini" (5 Rounds for weight)

For Load:

15:00 EMOM

Minute 1 - 12/9 Cal Row or Ski or 8/6 Cal Bike

Minute 2 - 3 Hang Squat Clean

Minute 3 - Rest

Hang Clean, starting @ 70% of 1RM

% is Based on 1RM Clean
May build the heavy 3 within the range to an RPE 8.5 top single for the day, but the goal is no misses.

RPE: 7/10

Primary Objective: Hang clean technique and loading. This is a clean progression day - focused cals, dialed in positions, quality front rack on every catch.

Secondary Objective: cals completed in under :50 at a controlled 80% effort.

Optional Accessories (Checkmark)

5 Sets:

5/5 Bulgarian Split Squat

5/5 Bulgarian Split Squat Jumps

:30 Weighted Sorenson Hold