Workout of the day

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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

400m Run

:30/:30 Samson Stretch and Lunge

:30/:30 Active Pigeon Pose

10/10 Single Leg Glute Bridges

:30 Glute Bridge Hold

-

10 Bootstrap Squats

10m Knee Hug + Lunge and Twist

10m Ostrich Walk

10m A-Skips + 10m B-Skips

10/10m Running Heel Pulls

Specific Prep and Primer

10 Empty Barbell Back Squats

5 Squat Jumps

10 Medball Step-Overs

-

8 Back Squats @ 40-50%

3 Broad Jumps, Moderate effort / distance

8 Medball Box Step-Overs

-

6 Back Squats @ 50-55%

3 Broad Jumps, Moderate effort / distance

6 Medball Box Step-Overs

Back Squat (Weightlifting Variable Reps & Sets)

Modifications:

Box Squat : For Knee Issues and or Back Issues

Bulgarian Split Squat: For Lower Back / SI Joint Limitations

Sub Squat Jumps for Broad Jumps

"King Me" (Time)

For Time

400m Run (A: 27/22 Cal Bike)

80 Air Squats

800m Run

40 Medball Box Step-Overs

400m Run

80 Air Squats

200m Run

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

Box: (Rx24/20, S 20/16″)
Score = Total Time

Goal: 16:00-20:00

Time Cap: 20:00

Primary Objective: Manage the running pace across all four efforts. The 800m is the centerpiece of this workout, athletes who run it too hard will arrive at the box step-overs in a bad spot and feel the back half of the chipper in their legs.

Secondary Objective: Protect the air squat mechanics under fatigue. With 160 total reps split across two sets, the focus will be on consistent depth, braced midline, and steady breathing on every rep.

Accessories (Checkmark)

3 Sets:

:15/:15 Side Star Plank

:15/:15 Copenhagen Plank

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CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - HGX-FIT for Kids (5-10yr old)

warm up

hurdles

Skill: bridge from the floor then into handstand practice. bridge helps to

a) open up thoracic region

b) teaches to ouch your hands into the ground ). Will devide kids into skills group for handstand practice.

8 min AMRAP (Checkmark)

3 wall walks

One lap around the gym

10 box jump overs

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CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Burpee/Row Game

Clean and Jerk (Athletes will practice a ground to overhead/clean and press with barbell.
5x5)

Double Down for World Down Syndrome Day! (Checkmark)

You go/I go with a partner:

AMRAP

3 clean and jerk (95#) or db hang c+j

21 air squats (to box) (Dallas 210 m ski)

26 jump rope or line hops

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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

-

2 Sets:

:15 Passive Hang + :15 Active Hang

5 Strict Knee Raises

:15 Wall Supported Handstand Hold

10 Arch Ups + :10 Arch-Up Hold

15 Russian Twists (Over and Back = 1 Rep) / Unweighted

-

Go over specifics for Handstand Hold, Ball Ups, Hip Extensions, and Banded Chops

- Tackle touches and a few reps on each.

Specific Conditioning Primer

@ 70%

3 Burpee Pull-Ups

9/7 Calorie Bike

3 Burpee Pull-Ups

-

@ 80-85%, just under pace for workout

3 Burpee Pull-Ups

9/7 Calorie Bike

3 Burpee Pull-Ups

Gymnastics Strength EMOM (Checkmark)

16:00 EMOM

Minute 1: :20-:30 Handstand Hold

Minute 2: 1-2 Ring Ball-Ups w/ Slow Eccentric

Minute 3: 15 GHD Hip Extensions

Minute 4: 8/8 Banded Chop (Low to High, High to Low )

*Alt Rounds of High to Low and Low to High on the Banded Chops

Competitor: Freestanding Handstand Hold

Level 2&3, Masters 55+:: Wall Facing Handstand Hold

Level 1: Box Piked Handstand Hold

"Fast and Furious" (Time)

3 Sets: For Time

5 Burpee Pull-Ups

15/10 Calorie Bike

5 Burpee Pull-Ups

Rest 2:00 b/t sets

Pull-Up Bar: Out of reach of hands at full extension of the arms
Score = Total Running Time

Goal: Sub 2:00 per set / Ideally 1:30-2:00

Primary Objective: Sprint. This is not a workout for pacing, plan attack every set like it's a single max effort and use the 2:00 rest to fully reset.

Secondary Objective: Stay clean on the Burpee Pull-Up, jump to the bar with control and pull aggressively. This is where the workout will slow down significantly specifically after the bike if you aren't intentional about your movement.

Announcements

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CrossFit Games Ticket Code CFGGYM26

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

A: Metcon (Checkmark)

10min AMRAP (50/35)

2-4-6-8-10…

RDL

Hang Pwr Clean

Push press

100M run

3min rest….

10min AMRAP (50/35)

2-4-6-8-10…

100M run

Burpee stand with DBs

Hang clean and jerk

3min rest….

10min AMRAP (50/35)

2-4-6-8-10…

Vups

Man Makers (push-up, row, row, squat clean, thruster)

Announcements

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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

2 Sets:

1:00 Row

10 Bend and Bows

10/10 Quaduped Thoracic Rotations

6 Inchworm to Hollow Hold

10 Cossack Squats

-

200/150m Row

5 Plate Ground to Overhead

:10 Overhead Plate Hold

10 Plate Hug Reverse Lunges

-

1-2 Sets

200/150m Row

5 Plate Ground to Overhead

6 Plate Overhead Walking Lunges

"The Rundown" (AMRAP - Rounds and Reps)

24:00 AMRAP (With a Partner)

2k Row (Split) / Partner Bear Hug Sandbag Hold

-

4 Rounds: Alternating Full Rounds with Partner

12 Plate Ground to Overhead

50ft (15m) Plate Overhead Walking Lunges

Plate: (Rx45/35, Rx25/15)

Sandbag: (Rx150/100, S 75/50)

*Alternative to the Bag is Dual KB Front Rack Hold @ 2 x (Rx53/35, S 44/26) or Dual DB (Rx50/35, S 40/25)
Score = Rounds + Reps

Goal: ~ 2 Rounds

RPE: 8/10, This is sustained effort, not a sprint

Stimulus: Partner Aerobic Conditioning / Muscular Endurance / Midline Stability

Primary Objective: Split the row efficiently and transition to the floor work without burning out your partner. Communicate the split before the clock starts with an even 250m split or 500m split to allow for enough time to hold pace while not burning out your partner on the bag.

Secondary Objective: Keep the sandbag hold honest during the row. The partner holding the bag needs to be holding the bag in order for each partner to be rowing. They shouldn't be putting the bag down.

Mobility (Checkmark)

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