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 - 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)
15Apr
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 and Mobility
2:00 Cardio Choice
-
:15 Hand to Hand Wrist Circles
:15 Alternating Arm Swings
:15 Back Slaps
10 Alt Scorpions
10 Alt Iron Cross Stretch
10 Down Dog to Up Dog
10 Down Dog Alternating Toe Touches
Specific Prep
2 Sets
6 Tall Muscle Cleans
8 Bradford Press with Lockout
10 Behind the Neck Elbow Punch Throughs
8 Scap Pull-Ups
6 Bar Kip Swings
4 Hanging Knee Raises
Primer for "Doc Ock" (Checkmark)
3 Pos Power Clean + Split Jerk (Pause in the Catch and in the Recovery)
5-7 Box Assisted Kip Swings (Developing better tension)
-
Add Loads
-
3 Power Clean + Push Jerks @ light load
3 Kipping Knees to Chest or Toes to Target or Alt Toes to Bar
-
3 Power Clean + Push Jerks @ moderate load
3 Toes to Bar
-
Build to final load on the bar, then strip weight and have weight jumps set and ready for the workout.
"Doc Ock" (5 Rounds for reps)
For Reps
5 Sets:
2:00 AMRAP
22-20-18-16-14 Toe to Bar
Max Clean and Jerk
Rest 2:00 b/t sets
Set 1: (Rx135/95, S 115/75)
Set 2: (Rx150/105, S 125/85)
Set 3: (Rx 165/115, S 135/95)
Set 4: (Rx 180/125, S 145/105)
Set 5: (Rx 200/140, S 160/120)
Suggested %
Set 1: 50%
Set 2: 60%
Set 3: 70%
Set 4: 75%
Set 5: 80%
Goal: 28-36 Total Clean and Jerks (i.e. 10-8-6-6-4)
Primary Objective: Get through the Toes to Bar efficiently and consistently across all 5 sets to maximize time on the barbell. The T2B is a buy-in to the barbell and the total volume here of 90 Toes to Bar over the course of this workout for our Level 3 athletes will be substantial. Those in the level 2,1,masters side, there are still 75 reps of a midline component here that will need to be managed effectively here with the goal of getting to the barbel with at least 45 seconds on each set.
Secondary Objective: Accumulate as many Clean and Jerks as possible in the remaining time, particularly in Sets 1-3 where the load is manageable. Sets 4 and 5 will naturally yield fewer reps, that is expected and by design. The goal is to hit quick singles throughout with the expectation of around 10 reps down to 2 reps in the final window.
RPE: 9/10, Benchmark Test
Stimulus: Gymnastics Capacity / Barbell Cycling Under Fatigue
Optional Accessories (Checkmark)
3 Sets:
15 GHD Hip Extensions
:30 Sorenson Hold
10 Ring Hamstring Curls
14Apr
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
400m Run
-
1:00 Row
1:00 Bike
-
2 Sets
5 Inchworm to Extended Plank
10/10 Single Leg Glute Bridge
:15 Wall Lean March
3/3 Wall Lean Sprint Switch
Specific Prep
2 Sets
9/7 Calorie Row
9/7 Calorie Bike
10/10m A-Skips + B-Skips
10/10m High Knees + Butt Kicks
25-50m Stride / Speed Acceleration
"Sandman" (6 Rounds for time)
For Time
Every 5:00 x 6 Sets
12/9 Cal Row or Ski
10/7 Cal Bike
400m Run
Score = Sum Total Time
Goal: 3:30-4:15/set (21:00-25:30 total)
Primary Objective: Maintain consistent splits across all six sets. The last set should look like the first set, that is the standard we are looking to keep.
Secondary Objective: Learn your machines. This workout is as much about pacing intelligence as it is fitness. Athletes should leave knowing their threshold Cal/Hr on the Row, their RPM range on the Echo Bike, and their 400m split at threshold effort. That data has value beyond today.
RPE: 8-8.5/10
Mobility (Checkmark)
PRVN Mobility #2
:30/:30 KB Calf Smash
1:00/1:00 Active Pigeon Stretch
1:00/1:00 Crossbody Lat Stretch
1:00 Updog Pose
Accessories (Checkmark)
For Quality
3-4 Sets
:20/:20 Single Leg Hip Thrust Hold (off bench)
10 Standing Dumbbell Calf Raises
:30/:30 Side Plank Hold
14Apr
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: PVC, Small plates (Y, T, W)
Then….:90 sec warm-up on rowers/ski erg
Interval training:
5 sets Row or Ski for 2min.
B/T each row/ski, perform the following:
Set 1: 15 Plate ground to overhead
Set 2: 100M Plate carry (overhead or side)
Set 3: 15/15 DB high pulls
Set 4: 15/15 DB hammer curls
Set 5: 100M DB high/low carry
***Goal is 2x
14Apr
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: Bench Press (3x3 at 88+%
***
Then, 3 sets of 20 reps decline push-ups. (Feet on a bench or box))
B: Metcon (Checkmark)
3 sets
12 DB Pullovers
12 DBs Floor press
12 DBs Close grip press
C: Metcon (Checkmark)
3 sets: 5/5/5/5
DBs Reverse curls
DBs Hammer curls
DBs ISO curls
DBs Bicep curls
***
2 sets
12/12 DB Seated preacher curls (bench or GHD)