18Apr
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 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)
Goals:
Station 1 -- (75-100 / Male), (55-75 / Female) Calories
Station 2 -- 250-350ft, 75-105m
Station 3 -- 4-5 Rounds
Primary Objective: Complete equal work between partners across the workout. Lets focus on good communication and switch before failure to maintain quality output across the entire workout.
Secondary Objective: Station 3 is the only station where both partners must complete their movement before switching. Use this to push the pace on both the Double Unders and the Sit-Ups, neither movement should be sandbagged while waiting on the other. Its like ending with "Annie" to finish off the day.
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
17Apr
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
-
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
Primary Objective: Manage the pull-up volume on both ends of the workout. The buy-in and cash-out together total 60 pull-ups. Athletes who blow out their grip early will pay on the descending ladder with the grip fatigue on the kettlebell swings and then again on the cash-out.
Secondary Objective: Keep the kettlebell swings moving. The volume decreases every round, use that as fuel to push the pace a little faster and pick-up cycle rate.
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
17Apr
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
16Apr
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)
Warm-up:
Small plates (Y, T, W)
Red bands (shoulders)
***
12 DB RDL (crush grip - heavier)
12/12 DB Hand power clean to overhead
12 Wall supported push-ups
12 Wall supported box step-ups
250M DBs Farmers carry (high/low)
16Apr
Announcements
HGXGEAR.com for Apparel
CrossFit Games Ticket Code CFGGYM26
May 16 StrongFirst Workshops 10-12 Mini Workshop + 1-5 Full Workshop
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Shoulder Press (Every 2min
5x5 at 75-78% of 1RM
Seated Military press
B/T sets:
12/12 DB Front delt raises
***
3 sets
100M Plate overhead Farmers carry (heavy)
12 BB Shrugs at 75-78% of 1RM
12/12 DB Rear delt raises
)
B: Metcon (Checkmark)
5 sets
Pendlay row + Yates row
5 + 3 at 85% of 1RM (Pendlay)
B/T sets
6/6 DB bent over rows (heavy - bench supported)
16Apr
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
Primary Objective: Move through each movement with a sustainable, consistent pace that allows for minimal transition time and no extended standing rest. The goal is to maintain consistent big sets on both the Double Unders and the Wall Balls. Athletes who manage the burpees well will separate themselves.
Secondary Objective: Complete each round of the workout in under 6 minutes
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
-
Accumulate 1:00 Ring Support Hold