Workout of the day

Announcements

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CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2 Sets:

1:00 Row + 1:00

:30/:30 Pigeon Pose

8 Inchworm to Hollow

6/6 Samson Lunge and Stretch

10 Glute bridges

*Bring the Focus to Row Target Cal/Hr and form, and on the Cal focus on RPM targets for the day

Specific Machine Prep

2:00-4:00 minutes Row Focus Work:

- Upright Torso, Body + Arms + Legs on the Recovery, then Legs + Body + Arms on the Drive

Dialing in coaching time and focused work here.

2 Sets of Focus work (2:00 Total Time):

- 45 seconds building RPMs over the course of 15 sec increasing intervals helping to lock in pacing and target work for the day.

Primer

2 sets

9/7 Cal Row

9/7 Cal Bike

5 Burpees to Target

Use this to confirm pacing and transition efficiency before "Toaster Oven" begins.

"Toaster Oven" (Time)

For Time:

2:30 AMRAP / 1:30 Rest

13/10 Cal Row or Ski

10/7 Cal Bike

Max Burpees to Target in remaining time

Continue until 100 Burpees total

Full 4:00 window on 8th round
Score = Time (when 100 burpees is reached)

Goals: 6-7 Rounds / 22:00--26:00

Time Cap: 8 Rounds / 32:00

Primary Objective: Complete the buy-in under 1:45 each set, leaving maximum time for burpees.

Secondary Objective: Complete the workout under the time cap, targeting consistent burpee output of 10+ reps per round.

Accessories (Checkmark)

For Quality

3 Sets:

10 Glute Bridge Dumbbell Pull-Overs

:30/:30 Paloff Press Hold

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

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

A: Bench Press (15-20min to build a NEW 1RM)

B: Metcon (Checkmark)

4 sets

12 BB Close grip bench press

12/12 DB Floor press

12 Close grip incline push-ups

****

4 sets

12 DBs Skull crushers

20 Plate Russian twists

12 Plate Tricep ext

20 Plate ceiling crunches

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 PVC Pass-Throughs

10 Scap Retractions from a Dead Hang

8/8 Single Arm Banded Pull-Down

8/8 Hip 90-90 Transitions

8 Inchworm to Push-Up

10 Alternating Reverse Lunges

-

2 Sets:

5 Ring Rows (pause 1 second at sternum each rep)

5/5 Single Arm Dumbbell Strict Press

8 Alternating Dumbbell Snatch, light

8/8 Single Arm Overhead Lunge Steps, ligh

Specific Ring Muscle-Up Prep

Gymnastics Skill: Ring Muscle-Up Progression

Set 1 -- Establish false grip in rings, 3-5 slow ring rows with false grip, pause at sternum and feel the lat engagement, then 3-5 jumping transitions from below the rings to support. Then add in Ring Support Holds and Bottom of Ring Dip Holds

Set 2 -- 3-5 low ring banded or low ring muscle-up transitions, pause 2 seconds in support at the top, coach the turnover and elbow drive past the rings

Set 3 -- 3 controlled attempts at the current progression level -- low ring options, strict pull-ups + dips, kipping drill for those building -- confirm positions are clean before the skill block opens

This is a 12-minute structured skill block. Coaches facilitate athletes through the progression that matches their current capacity. Beginners work strict ring row transitions and low ring jumping ring dips to support. Intermediate athletes develop kipping timing on the low rings and the pull-to-press connection. Advanced athletes refine efficiency and consistency working to better mechanics. The progression moves from strict to kipping and from low rings to high rings -- athletes should not skip steps to get to the "real" version. Mechanics first.

Primer (Checkmark)

2 Sets:

25ft (7.5m) Single Arm Dumbbell Overhead Lunge

6 Alternating Dumbbell Snatch at working weight

3/2 Ring Muscle-Ups or progression equivalent

Use this to confirm dumbbell load and ring standard before La-Z-Boy begins.

Modifications:

- Chest to Bar Pull-Ups + Ring Dips

- Strict Pull-Ups + Ring Dips

Level 1: 5 Sets of 5 Ring Rows with a false grip + 5 Box-Assisted Ring Muscle-Up transitions -- prioritize feel of the movement over load or volume

Hotel Gym / Travel: 5 Sets of 5 Strict Pull-Ups with a 2-second pause at the top + 5 Dumbbell Push Press -- build vertical pulling and pressing positions with available equipment

"La-Z-Boy" (Time)

For Time

4 Rounds

50ft Single Arm DB Overhead Lunge

25 Abmat Sit-Ups

15 Alternating Dumbbell Snatch

5/4 Ring Muscle-Ups (A: 10 Strict Pull-Ups+10 Strict Dips)

Dumbbell: (Rx50/35, S 40/25)
Score = Time

Goals: 12:00--16:00

Time Cap: 18:00

Primary Objective: Ring muscle-ups or variation completed unbroken or in 2 sets or less each round -- protect this standard across all 4 rounds, not just the first.

Secondary Objective: Manage the dumbbell work strategically -- the snatch and lunge loads should not destroy your grip before you reach the rings.

Accessories (Checkmark)

For Quality

4 Sets:

10 Ring Rows

:15 Hollow Hold

:30 Weighted Plank

Rest as needed b/t sets and exercises

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

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

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