Workout of the day

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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)

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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)

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

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Stretches:

Thread the needle

Bird dog

Scorpion

Updog/downdog

Superman

Hollow hold

PVC pipe

Dead hang (2x)

Scap pull-ups

Kipping

Rope Climb technique (Checkmark)

Hang Power Snatch (Hang power snatch:
4 reps
4 reps
3 reps
3 reps
2 reps)

2 min on, 2 min off (Checkmark)

1 wall walk

10 box jump overs (plate rollovers)

2 rope pull to stands

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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

-

3 Sets:

5 Inchworm to Hollow Hold

10 Deep Lunge Mountain Climbers

10 Alternating Box Step-Ups

5/5 Single Arm Ring Rows 2020 Tempo

10 Ring V-Outs

-

:05 Chin Over Bar Hold + :03 Eccentric (Can start on Box, or Jumping)

:05 Ring Support Hold + :03 Eccentric (Start with Jump into Support),

For both, less advanced athletes should use a toenail spot

Specific Prep and Primer for Conditioning

Rope Climb Technique

-

Practice Foot Holds and Scaling (Pull to Stands or Foot Lock from seated and stand)

-

2 Sets:

1 Partial Wall Walk + 1 Full Wall Walk (to Level 3,2,1 distance Mod)

4 Burpee Box Jump Overs

-

Then Rest 2:00 and make sure to set-up heats and time delays to allow athletes to tackle the workout without interference.

-

:45 Waterfall Delay

Gymnastics Strength EMOM (Checkmark)

10:00 EMOM

Minute 1: :10 Supine Grip Chin Over the Bar Hold + :05 Eccentric Chin-Up

Minute 2: :10 Ring Support Hold + :05 Eccentric Ring Dip
Competitor: 2 x Each Segment during each minute. This will take more of the minute.

Level 3: As prescribed, start with a pull-up to the top before starting

Level 2: Start with a Jumping Pull-Up into the Hold and Eccentric

Level 1: Toenail Spot For All Movements

Masters 55+: Choice on Scale

"Black Adam" (4 Rounds for reps)

For Reps

4 Sets:

2:00 AMRAP

3 Wall Walks

10 Burpee Box Jump Overs

- Max Rope Climbs

Rest 2:00 b/t sets

Wall Walks to 10in From Wall
Score = Sum Total Reps (All Combined Reps)

Goal: 3–5 rope climbs per set / 12–18 total

Primary Objective: Move through the Wall Walks and Burpee Box Jump Overs fast enough to get meaningful time on the rope. Efficiency in the first two movements is everything — slow transitions = fewer climbs.

Secondary Objective: Approach the rope with urgency, not desperation. A fatigued, sloppy rope climb is slower and more dangerous than a quick reset breath and a sharp climb. Get to the rope, breathe for one second, then go.

Accessories (Checkmark)

For Quality

3 Sets:

20 Renegade Rows , For Load (Anti-Rotation)

:30/:30 Side Plank

20 Hollow Rocks

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

A: Pendlay Row (10min to build to a heavy 2 rep
Then
5x8 at 75%
b/t sets. 12 BB bicep curls)

B: Yates rows (10min to build to a heavy 2 rep
Then
5x8 at 75%
B/T sets, 12 BB reverse curls)

C: Metcon (Checkmark)

3 sets

10/10 DBs Bent over rows

8/8 DBs Alt seated hammer curls

12 BB Drag curls