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

2:00 Cardio Choice

2 Sets:

10 Cossack Squats

:20/:20 Samson Stretch and Lunge

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

:15 Dead Hang

8 Medball Squats

8 Medball Presses

8 Wall Balls

8 Medball Walking Lunges

Specific Gymnastics Prep

2 Sets:

6 Bar Kip Swings + :10 Active Hang

4 Strict Knees to Chest

4 Kipping Knees to Chest

4 Alternating Toes to Bar

4 Toes to Bar or Target, building range of motion and tension

Coach kip tension and toes to bar range of motion here before moving to the primer.

Specific Primer (Checkmark)

2 Sets: Building to working loads

6 Wall Balls

20/20ft Suitcase Walking Lunge per side @ warm-up load

4 Toes to Bar or Modification

6 Wall Balls

20/20ft Suitcase Walking Lunge per side @ working load

4-6 Toes to Bar or Modification

"Buttercup" (AMRAP - Rounds and Reps)

20:00 AMRAP

12 Wall Balls

20/20ft Suitcase Walking Lunge (switch hands 20ft) (one DB/KB)

8 Toes to Bar

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

KB/DB: (Rx53/35, S 44/26)/(Rx50/35, S 40/25)
Score = Rounds + Reps

Goal: 8-12 rounds

Stimulus: Aerobic Capacity / Midline Endurance / Unilateral Stability

Primary Objective: Consistent round times across all 20 minutes. This is a cyclical quick transition, midline and leg stamina workout. Athletes who manage the toes to bar grip and the lunge load intelligently will hold their pace deep into the back half.

Secondary Objective: Unbroken wall balls every round and smooth toes to bar sets throughout. The goal for a workout like this is to stay unbroken as long as possible while keeping transitions short to manage total rounds accumulated as the rep counts for each movement are so low.

Accessory Finisher (Checkmark)

For Quality:

3 Sets

:30 Wall Sit March

5-7 Butterfly Ring Row

8/8 Seated Dumbbell External Rotation

Announcements

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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

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

A: Deadlift (Every 2:30
5x8 at 70-75% of 1RM)

B: Metcon (Checkmark)

4 sets

10/10 Bulgarian split quats (45 degrees - focus on hamstrings/glutes)

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4 sets

12 GHD (hamstring developer), weighted

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4 sets

12/12 BB Fulrum deadlift (weighted)

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

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