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
4x10 (Heavy with the focus on 90 degrees)
****
Rest 2min
****
EMOM for 8 sets
Side plank on bench for adductors)

B: Yates rows (4 sets
10 Yates rows (start at 70% and build)
8/8 KB or DB Gorilla rows
25 Plate ceiling crunches)

Announcements

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CrossFit Games Ticket Code CFGGYM26

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

A: Shoulder Press (Every 2min
5 sets - 82-85% of 1RM Strict press
2 Strict press + 3 Push press
)

B: Metcon (Checkmark)

Bilateral - Shoulders (Seated or standing)

3 sets

12/12 DB Arnold press

12/12 DB Rear delt raises

12/12 DB Front delt raises

****

3 sets

12 DBs Hammer curls

12 DBs Bicep curls

5 Chin-ups (Tempo, 5.3.1)

****

2 sets

15/15 DB Preacher curls

Announcements

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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:

20 Alternating Arm Swings

10 Alternating Scorpions

:20 Extended Plank Reverse Bridge

:30 Glute Bridge Hold

10 Inchworm Push-Ups

5/5 Single Leg Glute Bridges

Specific Prep

2 Sets:

:30 Jump Rope Practice

10 No-Jump Burpees

8 Kettlebell Deadlifts

:15 Hollow Body Hold

8 GHD Sit-Ups -- short to full range of motion progressing set to set

-

1 Set:

5 Push-Ups

50ft (15m) Kettlebell Farmers Carry

10 GHD Sit-Ups, building range of motion

20 Double Unders or 40 Single Unders

Confirm push-up variation, kettlebell load, GHD range of motion, and rope rhythm before the primer begins.

Specific Primer (Checkmark)

Sets at working pace:

10 Push-Ups

100ft (30m) Kettlebell Farmers Carry @ working load

10 GHD Sit-Ups

30 Double Unders

Use this to confirm set times, transition speed, and double under rhythm before the clock starts on "Inconceivable."

"Inconceivable" (5 Rounds for time)

Every 4:00 x 5 Sets

20/15 Push-Ups

100ft Kettlebell Farmers Carry

20 GHD Sit-Ups

60 Double Unders

Kettlebells: 2 x (Rx70/53, S 53/44)
Score = Sum Total Time

Goal: Each set completed in 2:45--3:15 | :45--1:15 rest per round

Primary Objective: Consistent set times across all 5 sets. The 4:00 window is tight by design, athletes who move efficiently through transitions will allow for more rest time with similar effort.

Secondary Objective: Unbroken double unders every set or a quick break at 30. Avoid tripping and keep these consistent to manage the rest time efficiently.

Optional Accessories (Checkmark)

For Quality:

4 Sets

:45 Weighted Forearm Plank

10/10 Kettlebell or Dumbbell Side Bend

Announcements

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CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Row 500 m

Animal Game

Deadlift (5x5
In between sets, do 5/5 single leg rdl or kickstand rdl)

Partner workout (Checkmark)

AMRAP

4 rounds ( partner 1 does a round, partner 2 does a round, etc until 4)

1 db power clean

2 db squats

3 db push press

(Dallas 2 cleans, 3 presses)

20 box jumps/step ups/roll overs - split as needed

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

Specific Barbell Prep

10 Empty Bar Front Squats

5 Empty Bar Thrusters

2 Sets: Building to working loads

5 Thrusters

5 Front Squats

5 Pull-Ups or Modification

Building to workout barbell weight

Specific Primer / With Partner

1 Set with partner:

150m Row -- partner holds dead hang

10 Thrusters -- 5/5

10 Front Squats -- 5/5

10 Pull-Ups -- 5/5

Use this to confirm row split strategy, barbell load, pull-up scaling, and partner switching rhythm before the clock starts on "Fezzik and Inigo."

"Fezzik and Inigo" (Time)

3 Rounds for Time | With a Partner

300m Row

30 Thrusters

400m Row

40 Front Squats

500m Row

50 Pull-Ups

Barbell: (Rx 75/55, S 65/45)

Split reps as desired
Score = Time

Goal Time Domain: 22:00-30:00 | Time Cap: 35:00

Primary Objective: Consistent barbell management and pulling across all three rounds. The load is light by design, athletes should be moving fast and splitting efficiently with their partner.

Secondary Objective: Row splits consistent across all three intervals. The row distances climb each round, partners should agree on a split strategy before the clock starts and hold it. This may be splitting full rounds on the row or splitting each in two parts.

PRVN Reset (Checkmark)

For Quality: 3 Sets

:45/side Couch Stretch w/ Posterior Tilt

6/side Lateral Squat w/ Pause at Bottom (3 sec)

1:00 Supine Figure Four Stretch / side
Intent: Decompress the hip flexors and lateral hip after high-volume squat and hinge work.

Supine Figure Four

- Keep low back flat

- Drive knee gently away from chest

- Long exhales to let hip relax

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Stretches:

Updog downdog

Bird dog

Scorpion

Thoracic rotation

Leg swings

Dead hang (2x)

Scap pull-up

Kip swings

Kipping jumping pull-up w/ box

Push Press (Shoulder to OH
)

Partner workout (Checkmark)

Buy in:

400 run/machine

AMRAP

2…4…6…8….

Shoulder to oh 75#

Burpee over the bar (box U turn)