Workout of the day

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

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 Prep

2 Sets: For Quality

5/5 Kettlebell Halos

5/5 Kettlebell Strict Press

5/5 Kettlebell Windmill

8 Kettlebell Cossack Squat + 8 Kettlebell Goblet Squat

5 Inchworm Push-Ups

5 Box Jumps

Specific Barbell Prep

5 Strict Press (Empty)

4 Strict Press @ 40%

3 Strict Press @ 45%

3 Strict Press @ 50%

Put working weight on the barbell

Specific Primer after Strict Press

2 Sets

1 Wall Walk

4 Goblet Squats

2 Burpee Box Jumps

Rest :30 b/t sets

Shoulder Press (Weightlifting Variable Reps & Sets)

Starting @ 55% for the set of 10 reps and then increasing incrementally by 5-10% over the course of 5 sets with the aim to end at 4 reps in the 75-80% range or around 8/10 RPE.

"Vulture" (8 Rounds for time)

Every 2:00 x 8 Sets

2 Wall Walks

8 KB Goblet Squats

4 Burpee Box Jumps

Box Height: (Rx24/20, S 20/16″)

KB: (Rx53/35, S 44/26)

Wall Walk: 10in
Score = Total Working Time (Logged as time/set)

Goal: Complete each set in 1:10-1:30, leaving :30-:50 of rest each round.

RPE: 8/10. Comfortably Hard

Stimulus: Gymnastics / Full Body Muscular Endurance

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

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

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

A: Bulgarian Split Squat (Every 2:30min
4x8 (Heavy with the focus on 90 degrees)
****
Rest 1min
****
EMOM for 8 sets
Side plank on bench for adductors)

B: Bent Over Row (4x10 (Start at 70% and work up by feel)
B/T sets:
10/10 Renegade rows + twist
10/10 DB Ceiling crunch )

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

2x w/ partner:

100 m jog

10 jumping jacks

10 air squats (Dallas db push press)

:10-15 second dead hang

Bench Press (5 sets x 4 reps)

Chipper w/ partner: (Checkmark)

Split work w/ partner:

20 min cap

50 jumping pull-ups or ring rows

50 wall balls

50 sit ups

20 burpees

**Every 5 min partners must both run 100 m

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:

10 Bend and Bows

10 Standing Torso Rotations

5/5 Pendulum Lunges

50 Single Unders

10 Sit-Ups

Warm-Up Game

Kettlebell Race Tap Game

Specific Prep

2 Sets: Building into workout and finding teams

9/7 Cal Bike

:20 Wall Sit

10 Single Arm Overhead Walking Lunge (Switch arms @ 5 Reps)

:20 Plank

20 Double Unders or 40 Single Unders

10 Abmat Sit-Ups

"Rhino" (3 Rounds for reps)

For Max Calories

6:00 AMRAP

Partner A: Max Calories

Partner B: Wall Sit Hold

Switch as often as needed

3:00 Transition

For Max Distance

6:00 AMRAP

Partner A: Max Distance Single Arm KB/DB Overhead Walking Lunge @ (Rx53/35, S 44/26), (Rx50/35, S 40/25)

Partner B: Plank Hold

Switch as often as needed

3:00 Transition

Max Reps

6:00 AMRAP

Partner A: 50 Double Unders

Partner B: 15 Abmat Sit-Ups

Partners switch every time both complete their reps
Score = Reps Completed (1 cal = 1 rep, 10' = 1 rep, 1 round = 65 reps)

Stimulus: Aerobic Capacity / Muscular Endurance / Partner Accountability

RPE: 7-8/10 across all three stations. The transitions give partial recovery. Athletes should be able to maintain consistent output across the full workout.

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