Workout of the day

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CrossFit Games Ticket Code CFGGYM26

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

A: Bench Press (5x8 at 75%
**Last week heavy 2rep
Then..
4 sets (Heavy DB)
8 DB Pullovers
8/8 DB Floor press
8/8 DB Tricep ext (behind the neck)
****
3 sets
8/8 DB Seated flys (supinated at the top)
8/8 DB Kickbacks
****
100 Push-ups)

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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2:00 Row

-

2 Sets

10 Alternating Scorpions

10 Plank Shoulder Taps

10 Deep Lunge Mountain Climbers

:10 Hollow Hold

10 V-Ups

Specific Prep

Go over Bench Press and GHD Sit-Ups Technique and Progressions

-

8/6 Calorie

8 Empty Barbell Bench Press

8 GHD Sit-Ups (Short Range of Motion)

4 Burpees to Target

-

8/6 Calorie

6 Barbell Bench Press @ 40-50%

8 GHD Sit-Ups (Increased Range of Motion)

3 Burpees to Target

-

8/6 Calorie

4 Empty Barbell Bench Press 50-60%

8 GHD Sit-Ups (Full Range of Motion)

2 Burpees to Target

"House of Cards" (16 Rounds for time)

20:00 EMOM

minute 1: 15/12 Cal Row or Ski 11/8 Cal Bike

minute 2: 10 Bench Press

minute 3: 15 GHD Sit-Ups (A: 15 Abmat Sit-Ups)

minute 4: 10 Burpees to Target

minute 5: Rest

Bench Press @ 60% of 1RM

Burpee Target: Out of Reach
Goal: All four working minutes completed with :10-:15 to spare | Consistent output across all 4 rounds

Primary Objective: Protect the bench press across all 4 rounds. At 60% the load should be manageable and unbroken every minute — if athletes are grinding reps or missing the window, the load is too heavy.

Secondary Objective: Use the rest minute. A full minute of intentional recovery is built into this EMOM for a reason. Athletes should breathe down, shake out, and arrive at the row ready to move, not still recovering from the burpees.

Accessories (Checkmark)

For Quality

3 Sets:

10/10 Half Kneeling Paloff Press with Rotation

20 Renegade Row

10 Dumbbell Rolling Tricep Extensions

Rotational Work + bodybuilding

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CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Interval training

Wood chops

Banded face pulls

Lat pulls

Paloff press

DB Shoulder to overhead

Wall push-ups

DB Hammer curls

March in place (against the wall)

Supported squats (Rig post)

Single leg balance

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CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - HGX-FIT for Kids (5-10yr old)

warm up

hurdles

Skill: bridge from the floor then into handstand practice. bridge helps to

a) open up thoracic region

b) teaches to ouch your hands into the ground ). Will devide kids into skills group for handstand practice.

8 min AMRAP (Checkmark)

3 wall walks

One lap around the gym

10 box jump overs

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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

400m Run

:30/:30 Samson Stretch and Lunge

:30/:30 Active Pigeon Pose

10/10 Single Leg Glute Bridges

:30 Glute Bridge Hold

-

10 Bootstrap Squats

10m Knee Hug + Lunge and Twist

10m Ostrich Walk

10m A-Skips + 10m B-Skips

10/10m Running Heel Pulls

Specific Prep and Primer

10 Empty Barbell Back Squats

5 Squat Jumps

10 Medball Step-Overs

-

8 Back Squats @ 40-50%

3 Broad Jumps, Moderate effort / distance

8 Medball Box Step-Overs

-

6 Back Squats @ 50-55%

3 Broad Jumps, Moderate effort / distance

6 Medball Box Step-Overs

Back Squat (Weightlifting Variable Reps & Sets)

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

"King Me" (Time)

For Time

400m Run (A: 27/22 Cal Bike)

80 Air Squats

800m Run

40 Medball Box Step-Overs

400m Run

80 Air Squats

200m Run

Medball: (Rx 20/14, S 16/12)

Box: (Rx24/20, S 20/16″)
Score = Total Time

Goal: 16:00-20:00

Time Cap: 20:00

Primary Objective: Manage the running pace across all four efforts. The 800m is the centerpiece of this workout, athletes who run it too hard will arrive at the box step-overs in a bad spot and feel the back half of the chipper in their legs.

Secondary Objective: Protect the air squat mechanics under fatigue. With 160 total reps split across two sets, the focus will be on consistent depth, braced midline, and steady breathing on every rep.

Accessories (Checkmark)

3 Sets:

:15/:15 Side Star Plank

:15/:15 Copenhagen Plank

Announcements

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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