Workout of the day

Announcements

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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
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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

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

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

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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

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

May 16 StrongFirst Workshops 10-12 Mini Workshop + 1-5 Full Workshop

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

250 jog or ski

Move across room

Clean and Jerk (Build to heavy weight)

Metcon (Checkmark)

2 min AMRAP

18, 16, 14, 12, 10 hanging knee raises or jumping pull-ups (scale split rope :30)

Max clean and jerks (weight goes up each round)

2 min off
Make a plan on a white board

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

: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 Staggered Stance Single KB RDL

Specific Warm-Up

2 Sets:

10/10m Lateral Shuttle x 2

10 Barbell Deadlifts (Empty Bar to Mid-Shin)

10 Russian Kettlebell Swings

8 Bar Kip Swings

8 Ring Rows

-

Specific Barbell Prep

4 Sets:

3 Deadlifts + 1 Broad Jump

Building to working Loads

Primer after Deadlifts

1-2 Sets

4-6 Pull-Ups (Kipping / Butterfly) or 3-4 Strict Pull-Ups

6-8 American Kettlebell Swings @ Working Loads

3 Shuttle Runs

Deadlift (Weightlifting Variable Reps & Sets)

Starting @ 75% on Set 1 (5 Reps), and increasing by feel to around an 9/10 RPE on our 4th Set (2 Reps).

Goal here is around 85-90%

"Mysterio" (Time)

For Time

Buy-In: 36 Pull-Ups

- Directly Into -

30 American Kettlebell Swings

10 Shuttle Runs

24 American Kettlebell Swings

8 Shuttle Runs

18 American Kettlebell Swings

6 Shuttle Runs

12 American Kettlebell Swings

4 Shuttle Runs

6 American Kettlebell Swings

2 Shuttle Runs

- Directly Into -

Cash-Out: 24 Pull-Ups

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

Shuttle Run: 25/25ft
Goal Time Domain: 9-12 minutes

Time Cap: 15 minutes

Stimulus: Grip Endurance / High Intensity Triplet

RPE: 8-9/10

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

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

1:00-2:00 Cardio Choice

2 Sets:

:30 Jump Rope

10 Banded Passthroughs

15 Banded Pull-Aparts

10 Air Squats + 5 Jumping Squats

5 Inchworm Push-Ups

20 Bear Plank Shoulder Taps

Specific Barbell Prep

3 Sets:

3 Bench Press + 3 Bent Over Ballistic Chest Pass

Building to working Loads

Specific Primer After Bench

2 Rounds:

15 Double Unders or 30 Single Unders

3 Burpees

5 Wall Balls

Rest 2:00 then hit the workout

Bench Press (Weightlifting Variable Reps & Sets)

Starting @ 70% on Set 1 (5 Reps), and increasing by feel to around an 9/10 RPE on our 5th Set (3 Reps).

Goal here is around 85-90%

"Carnage" (AMRAP - Rounds and Reps)

For Rounds & Reps

12:00 AMRAP

100 Double Unders (75 singles)

25 Burpees

50 Wall Balls

Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Goal: 2+ Rounds

Stimulus: Gymnastics / Monostructural Conditioning / Aerobic Capacity

RPE: 7.5-8/10

Accessories (Checkmark)

Part A)

3 Sets:

12 Weighted Maltese Raises

12 Weighted Victorian Raises

Part B)

3 Sets:

12/9 Strict Ring Dips

25 Banded Tricep Extensions

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Accumulate 1:00 Ring Support Hold