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:

10 Alternating Scorpions

20 Bear Plank Shoulder Taps

10 Deep Lunge Mountain Climbers

:20 Extended Plank Reverse Bridge

:30 Glute Bridge Hold

—

2 Sets:

8 No-Jump Burpees

5 Pike Push-Ups

8 Dumbbell Romanian Deadlifts

5 Dumbbell Hang Power Cleans

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

Specific Prep

2 Sets: Building to working loads

5 Dual Dumbbell Hang Muscle Cleans

5 Dual Dumbbell Power Cleans

3 Burpee Box Jump Overs at working height

5 Push-Ups

—

Confirm dumbbell load, box height, and push-up standard before the primer begins.

Specific Primer / Before Starting

2 Controlled Sets: At working loads

5 Push-Ups

3 Burpee Box Jump Overs

5 Dual Dumbbell Power Cleans

—

Rest 1:30 between sets

Use this to dial in the dumbbell turnover and front rack catch, burpee box jump over rhythm, and push-up tension before the clock starts on "Great White." Athletes should leave the primer feeling sharp and ready — not pre-fatigued going into a 20-minute grind.

"Great White" (AMRAP - Rounds and Reps)

20:00 AMRAP

10 Push-Ups

5 Burpee Box Jump Overs

10 Dual Dumbbell Power Cleans

Box Height: (Rx24/20, S 20/16″)

Dumbbells: 2 x (Rx50/35, S 40/25)
Goal: 8-12 Rounds

Secondary Objective: Keep a steady, honest effort across all three movements. This is a Sunday workout at the end of a full training week. Controlled and consistent beats aggressive and blown up by minute 12.

Mobility (Checkmark)

PRVN Mobility #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat 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 Row

—

2 Sets:

10 Bend and Bows

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 Medball Walking Lunges

5 Wall Balls

Specific Prep

Walk through all four hold standards with partners before loading begins:

Ring Row to Chest Hold — body at 45 degrees or closer to parallel

Wall Sit — full 90 degree hip and knee position, no resting on the thighs

Dead Hang — full arm extension, active shoulders

Wall Supported Handstand Hold — locked out arms, tight midline, heels on the wall

Specific Primer

Then 2 x through with a partner

250m Row / Partner holds Ring Row to Chest Position

8 Wall Balls / Partner holds Wall Sit

6 Ring Rows / Partner holds Dead Hang

10 Medball Walking Lunges / Partner holds Wall Supported Handstand Hold

Use this to confirm all four hold standards, establish partner switching rhythm, and lock in medball load and ring row height before the clock starts on "Whale Shark."

"Whale Shark" (Time)

For Time: With Partner

1000m Row

100 Wall Balls

100 Ring Rows

100 Medball Walking Lunges

500m Row

50 Wall Balls

50 Ring Rows

50 Medball Walking Lunges

Medball: (Rx 20/14, S 16/12)

Wall Ball Target: 10/9ft

Ring Row Position: Body Parallel or as close to parallel on the floor directly underneath the bar.

Hold Format: One Partner Works, One Partner Holds:

Row → Non-rowing partner holds Ring Row to Chest (Position is at 45 degree angle to floor or closer to parallel)

Wall Balls → Non-working partner holds Wall Sit

Ring Rows → Non-working partner holds Dead Hang

Medball Walking Lunges → Non-working partner holds Wall Supported Handstand Hold

*The hold must be maintained whenever a rep is in progress. If the hold breaks, the working partner stops until the hold is re-established.
Goal: 24:00 – 30:00 | Time Cap: 35:00

Primary Objective: Manage the hold mechanic consistently across the full workout. The hold is what drives output, if the hold breaks, the work stops. Communicate early before the hold fails rather than grinding to failure and losing time on a reset.

Secondary Objective: Keep big sets on the movements in order to reduce transition time as the transition to the holds eats a lot of time.

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 - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

—

2 Sets:

:15 Passive Hang + :15 Active Hang

8 Scapular Pull-Ups

5/5 Single Arm Ring Rows

:20 Hollow Body Hold

:20 Arch Hold

10 Ring V-Outs

—

Then transition to the bar:

8 Bar Kip Swings

4 Kipping Knees to Chest

4-6 Toes to Bar Progression (Toes to Target / Alt Toes to Target / Full Toes to Bar)

Specific Gymnastics Prep

2 Sets:

:05 Ring Support Hold

3 Slow Ring Dip Negatives (:03 descent, pause at bottom)

3 Ring Dips or Modification

:10 Tuck Front Lever Hold or Progression

—

Walk through the 5515 tempo standard and tuck front lever scaling before the EMOM clock starts. Athletes should understand the time under tension demand and arrive at minute 1 with positions already rehearsed.

Specific Primer / After Gymnastics EMOM (Checkmark)

2 Controlled Sets: Building to working loads

4-6 Toes to Bar

9/7 Cal Bike

6 Alternating Dumbbell Hang Snatches @ warm-up load

—

6 Toes to Bar

9/7 Cal Bike

9 Alternating Dumbbell Hang Snatches @ working load

Use this to confirm dumbbell load, snatch turnover mechanics, and bike pace before the clock starts on "Spinner."

Gymnastics Strength EMOM (5 Rounds for reps)

10:00 EMOM

Minute 1: 3-5 Reps x 5515 Tempo Ring Dip

Minute 2: :20 sec Tuck Front Lever Hold

Tempo Dip = :05 sec Lowering from the Top, :05 sec Hold in Bottom of Dip, :01 sec on the Press back to Support, :05 sec Support Hold
Modifications / Adjustments

Tempo Ring Dip

- Add Band Tension / Toenail Spot

- Ring Push-Up with same tempo

Tuck Front Lever Hold

- Toenail spot with 1 leg and other leg tucked

- Hollow Hold with Band Pull Over Hold

"Spinner" (Time)

3 Rounds for Time

18 Toes-to-Bar

12/9 Cal Bike, 18/14 Row or Ski

18 Alt DB Hang Snatch

Dumbbell: 1 x (Rx50/35, S 40/25)
Goal: 7:00 – 11:00 | Time Cap: 12:00

Primary Objective: Toe to Bar efficiency across all three rounds, broken sets early are faster than grip failure late. Plan to break early here in order to preserve quality sets later on in the workout.

Secondary Objective: Sprint the Echo Bike. At 12/9 calories the bike is a :30-:45 effort for most athletes. Treat it as a strong effort with a high output, short duration, and use the transition to the dumbbell to bring your breathing back down.

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

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)

Jumping jacks

Line hops

Air squats (assisted if needed)

Shuttle run

Arm circles

Cossack squat

Leg swings

Soldier kick

Front, middle, back

Clean (Clean
Hang clean
Front squat)

Partner WOD (Checkmark)

Buy in: 1200 row

14 burpee box get overs

10 sandbag cleans

100 m heavy object carry

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

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

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warmup: Paloff press/Small plates (Y, T, W)

Partner training:

3 Rds

100 Burpee stand

100 Knee raises

100 Sit/stand

100M Farmers carry (weighted)

Rest as needed between rounds

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

400m Easy Run

—

2 Sets:

:30/:30 Samson Stretch and Lunge

:30/:30 Active Pigeon Pose

10/10 Single Leg Glute Bridges

10m A-Skips + 10m B-Skips

10m Ostrich Walk

10 Bootstrap Squats

—

3 Sets:

10 Pause Glute Bridges (2 sec)

:30 Dead-Bug Alternating Heel Taps

8/8 Staggered Stance Single KB RDL

Specific Barbell Prep

5 Romanian Deadlifts @ empty bar

5 Deadlifts @ empty bar

—

3 Sets: Adding Loads

3 Deadlifts + 3 Box Jumps (Step-Down)

--

Building to working weight

Athletes should arrive at the workout with positions locked in — neutral spine, lat engagement, and controlled descent confirmed before the clock starts.

Specific Primer / Before Starting (Checkmark)

2 Controlled Sets:

200m Run at target effort

5 Deadlifts @ working weight

5 Box Jumps at working height

—

Rest 2:00 or so before starting the workout

"Tiger" (Time)

For Time

1000m Run

20 Deadlifts

20 Box Jumps

800m Run

15 Deadlifts

15 Box Jumps

600m Run

10 Deadlifts

10 Box Jumps

400m Run

5 Deadlifts

5 Box Jumps

200m Run

Barbell: (Rx 225/155, S 165/125)

Box Height: (Rx24/20, S 20/16″)
Time Domain: 16:00 – 22:00 | Time Cap: 30:00

Primary Objective: Protect deadlift mechanics across all four barbell sections. The load is moderate, but the volume will build and the running will tax the posterior chain before every set.

Secondary Objective: Run smart on the 1,000m and 800m. The back half of this workout is where the workout is made. Athletes who pace the workout well on the front half will feel ready to finish the workout strong on the back half.

Mobility (Checkmark)

PRVN Mobility #7

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose