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

1:00 Row + 1:00 Jump Rope

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

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3 Sets

10 Pause Glute Bridges (2sec)

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird-Dogs

8/8 S taggered Stance Single KB RDL

Specific Prep

2 Sets: Add Loads so bar is off floor on set 2

5 Romanian Deadlifts / Deadlifts

3 Hang Clean High Pulls

3 Position Power Clean (High Hang + Hang + Low Hang)

5 Box Jumps

1-2 Seated Broad Jump

Specific Barbell Prep

3 Sets:

3 Deadlifts + Seated Double Broad Jump

Deadlift (Weightlifting Variable Reps & Sets)

Starting @ 70% on Set 1 (5 Reps), and increasing by feel to a heavier triple at around an 8/10 RPE on Set 5. This should be roughly 5% heavier than the progression we tackled 2 weeks ago

Modifications:

Movement Limitations: Hex Bar Deadlift / Sumo Deadlift / Romanian Deadlift ( + 3 Seated Vertical Leaps )

"Shrek" (Time)

For Time

1-2-3-4-5-4-3-2-1

Power Cleans

5 Box Jumps

Barbell: (Rx 185/125, S 155/105)

Box Height: (Rx30/24, S 24/20″)
Goal: 5-7 min

Time Cap: 10 min

Primary Objective: Maintain clean mechanics through the top of the pyramid and protect quality on the way back down.

Secondary Objective: Quality Box Jumps and Steady Pace

Accessories (Checkmark)

For Quality

4 Sets:

:45 RKC Plank

:45 Sorenson Hold (Weighted)

:30/:30 Paloff Press Hold

Progressing this for better midline stability and control with added time and the option of an additional 4th set.

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CrossFit Games Ticket Code CFGGYM26

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

A: Pendlay Row (Every 2min for 5 sets
Pendlay row + Bent over row
3+5 at 80% )

B: Metcon (Checkmark)

***Complete section B in 18min

3 sets

10/10 SA DB Bent over row

12 DBs Hammer curls

3 sets

10/10 DB Renegade rows + twist

12 DBs Bicep curls

3 sets

15 Seated Banded lat pulls (Black or green)

15 BB Drag curls (temp 3.1.3.0)

C: Bulgarian Split Squat (***Lower reps 6-8 per leg, "Heavy"
4 sets - Rest as needed)

Announcements

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CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

250 jog/machine

Sit up line (pass ball)

Deadlift (5x3
Build over sets)

I'm Tired! (Checkmark)

AMRAP w/ partner:

20 sit-ups

20 kb dl

10 tire flips

20 cals

Announcements

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CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

2:00 Row

-

3 Sets:

10 Bend and Bows

5/5 Pendulum Lunges

10 Cossack Squats

5 No Jump Burpees

2 Sets:

12/9 Calorie Row

5 Dumbbell Burpee

10 Dumbbell Front Rack Walking Lunge or Reverse Lunges

*Build to working loads within the 2 sets here prior to getting moving

"Endgame" (AMRAP - Rounds and Reps)

20:00 AMRAP

20/16 Calorie Row

10 Dual Dumbbell Burpees

50ft Dual Dumbbell Front Rack Walking Lunges

Dumbbells: 2 x (Rx50/35, S 40/25)
Score = Rounds + Reps

Goal: 5+ rounds

Primary Objective: Find a sustainable pace across all 20 minutes. Consistent round times are the goal from start to finish.

Secondary Objective: Protect the front rack position on the walking lunges. Using a tall, braced torso and active elbows on every step keeps the midline engaged and the legs doing the work they should be.

Mobility (Checkmark)

PRVN Mobility #1

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Announcements

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CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

400m Run

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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

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

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General to Specific Warm-Up

2:00 cardio

-

10 Bootstrap Squats

10 Alt Box Step-Ups

10 Dog Toe Touches

5 Pike Push-Ups

-

8 Medball Front Squats

8 Medball Presses

8 Alt Box Step-Ups + 4 Box Jumps (Step-Down)

4 Inchworm Push-Ups + 4 Down Dog Pike Push-Ups

-

8 Wall Balls

8 Box Jump Overs

12/9 Calorie Bike

Specific Barbell Prep (From the Rack)

3 Sets: Adding Loads

Pause Dip and Drive

Pause Dip and Split Jerk w/3 sec Pause in Catch

Split Jerk

-

Then Build to working weights in sets of 1-2 reps at a time

Split Jerk (Weightlifting Variable Reps & Sets)

Starting @ 60% on Set 1 (3 Reps), and increasing by feel to a heavier double at around an 8/10 RPE on Set 6.

Level 1:

As prescribed, but add in a pause in the dip and the catch before standing back to center to reinforce quality positions here.

"Wild Card" (4 Rounds for calories)

For Calories

4 Sets:

1:30 AMRAP / 1:30 Rest

15 Wall Balls

10 Box Jump Overs

- Max Cal

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

Box Height: (Rx24/20, S 20/16″)

Mobility (Checkmark)

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch