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)
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
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 - 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)