Workout of the day

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

Easter Sunday Open Gym 7AM, one HGXFIT class 8AM

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

HomeGrown AthletX - Legends (65+)

Metcon (No Measure)

Warm-up

PVC

Small plates (Y,T,W) 15 reps/each letter

***

12min AMRAP

12 KB DB swings

12 KB/DB high pulls

100M KB farmers carry

***

12min AMRAP

10/10 DBs hang power cleans

10/10 DB shoulder to overhead

100M DB farmers carry (overhead)

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

:30/:30 Samson Stretch and Lunge

:30/:30 Active Pigeon Pose

10/10 Single Leg Glute Bridges

:30 Glute Bridge Hold

-

2 Sets

:30 Jump Rope

10 Goblet Cossack Squats

5/5 Pendulum Lunges, (set 1: unweighted, set 2: weighted)

:30 Dead-Bugs

:30 Bird-Dogs

Specific Prep and Primer

10 Empty Barbell Back Squats

4 Jumping Lunges

-

8 Back Squats @ 40-50%

4 Jumping Lunges

-

6 Back Squats @ 50-60%

2 Lumping Lunges

-

Then Load to Working Weights

Back Squat (Weightlifting Variable Reps & Sets)

Jumping Lunges are alternating and total reps. 8 = 4 per leg

Starting @ 70% on Set 1 (6 Reps), and increasing by feel to around an 8/10 RPE on our 5th Set (3 Reps).

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

"Mini-Me" (AMRAP - Rounds and Reps)

8:00 AMRAP

20-40-60-80-100 ...

Double Unders*

4-8-12-16-20 ..

Dual Dumbbell Reverse Lunges

Dumbbells: (Rx50/35, S 40/25)

*Single Unders 40-80-120-160…
Goal: Reach round 5 (through 80 DUs / 16 Lunges and into 100 + 20)

Primary Objective: Maintain unbroken double under sets through the 40 Dubs

Secondary Objective: Keep a steady reverse lunge pace as the reps accumulate. Keep the torso tall and belly tight

Accessories (Checkmark)

3 Sets:

:15/:15 Side Star Plank

:15/:15 Copenhagen Plank

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

Easter Sunday Open Gym 7AM, one HGXFIT class 8AM

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

A: Shoulder Press (Every 3min
5x8 at 65% of 1RM
Seated Military press
B/T sets:
12/12 DB Angle delt raises
***
4 sets
100M DBs/KBs Farmers carry (heavy)
12 DBs Rear delt raises
12 DBs Front delt raises
)

B: Metcon (Checkmark)

5 sets

Pendlay row + Bent over row

3 + 5 at 80%

B/T sets

6/6 Renegade rows (heavy)

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

Easter Sunday Open Gym 7AM, one HGXFIT class 8AM

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Interval training

Wood chops

Banded face pulls

Paloff press

Plate ground to overhead

Wall push-ups

Sit to stand

Knee raises

Supported squats (Rig post)

Single leg balance

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

1:00 Ski or Row + 1:00 Bike

20 Alternating Arm Swings

12 Back Slaps

10 Alternating Scorpions

:20 Extended Plank Reverse Bridge

:30 Glute Bridge Hold

-

2 Sets:

10 Prone Banded Pass Through

15 Banded Pull-Aparts

10 Air Squats + 5 Jumping Squats

20 Bear Plank Shoulder Taps

8-10 Kneeling Plyo Push-Ups or Speed Push-Ups (00x0 Tempo)

Specific Barbell Prep

3 Sets:

3 Bench Press + 2-3 Plyo Push-Ups

Building to working Loads

Specific Workout Prep: After Bench (Checkmark)

Bar Muscle-Up Target Progression for Day

- Banded Bar Muscle-Up

- Box Jumping Bar Muscle-Up

-

Primer:

9/7 Cal Ski / Row / Echo

3 Strict Pull-Ups + 6 Push-Ups + 9 Air Squats

9/7 Cal Ski / Row / Echo

1-2 Burpee Bar Muscle-Up, Burpee Chest to Bar, Burpee Pull-Up / Jumping Pull-Up

Bench Press (Weightlifting Variable Reps & Sets)

Starting @ 70% on Set 1 (6Reps), and increasing by feel to around an 8/10 RPE on our 4th Set (3 Reps).

These weights should be roughly 5-10% heavier than 2 weeks ago the entire way across.

Modifications:

Movement Limitations: Close Grip Bench, Multi Grip Bench, Floor Press, Dumbbell Bench Press

"Mojo" (AMRAP - Rounds and Reps)

For Rounds and Reps

16:00 AMRAP

12/9 Cal Row Ski or Bike

1 Round "Strict Cindy"

12/9 Cal Row Ski or Bike

3 Burpee Bar Muscle-Ups (A: Burpee Jumping Pull-Ups)

"Strict Cindy" = (5 Strict Pull-Ups, 10 Push-Ups, 15 Air Squats)

* use two different machines if possible
Score = Rounds + Reps

Goal: 5-6 Rounds

Primary Objective: Upper body fatigue management across all pulling and pressing movements.

Secondary Objective: Consistent machine paces from round to round.

Mobility (Checkmark)

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

1:00 Row + 1:00 Jump Rope

: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 S taggered Stance Single KB RDL

Specific Prep

2 Sets: Add Loads so bar is off floor on set 2

5 Romanian Deadlifts / Deadlifts

3 Hang Clean High Pulls

3 Position Power Clean (High Hang + Hang + Low Hang)

5 Box Jumps

1-2 Seated Broad Jump

Specific Barbell Prep

3 Sets:

3 Deadlifts + Seated Double Broad Jump

Deadlift (Weightlifting Variable Reps & Sets)

Starting @ 70% on Set 1 (5 Reps), and increasing by feel to a heavier triple at around an 8/10 RPE on Set 5. This should be roughly 5% heavier than the progression we tackled 2 weeks ago

Modifications:

Movement Limitations: Hex Bar Deadlift / Sumo Deadlift / Romanian Deadlift ( + 3 Seated Vertical Leaps )

"Shrek" (Time)

For Time

1-2-3-4-5-4-3-2-1

Power Cleans

5 Box Jumps

Barbell: (Rx 185/125, S 155/105)

Box Height: (Rx30/24, S 24/20″)
Goal: 5-7 min

Time Cap: 10 min

Primary Objective: Maintain clean mechanics through the top of the pyramid and protect quality on the way back down.

Secondary Objective: Quality Box Jumps and Steady Pace

Accessories (Checkmark)

For Quality

4 Sets:

:45 RKC Plank

:45 Sorenson Hold (Weighted)

:30/:30 Paloff Press Hold

Progressing this for better midline stability and control with added time and the option of an additional 4th set.