Workout of the day

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

1:30 Cardio Choice

-

10 PVC Pipe Passthroughs

8/8 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

8 Bootstrap Squats

8 Alternating Box Step-Ups

4 Tall Box jumps

Specific Prep

2 High Hang Snatch High Pull + 2 High Hang Muscle Snatch + 2 Overhead Squat

4 Back Squats

4 Box Jumps

2 Hang Snatch High Pull + 2 Hang Muscle Snatch + 2 Overhead Squat

4 Back Squats

4 Box Jumps

2 Low Hang Snatch High Pull + 2 Low Hang Muscle Snatch + 2 Overhead Squat

4 Back Squats

4 Box Jumps

-

Then Add Loads and Get into Specific Prep and Primer

Workout Primer / Specific Barbell Prep (Checkmark)

4 Sets: Building to Working Loads

Snatch + Low Hang Snatch + Hang Snatch

3 Back Squats

2 Seated Box Jumps to High Box

Rest 1:00 b/t sets

Start at 40-50% for both the Snatch and the Back Squat and increase loads to 70% over 4 Sets

"Venom" (2 Rounds for weight)

20:00 EMOM

Minute 1: Snatch + Low Hang Snatch + Hang Snatch

Minute 2: 5-5-4-3-3 Back Squat

Minute 3: 3 Seated High Box Jumps

Minute 4: Rest

-Snatch Complex:

Starting @ 70% of 1RM Snatch and Building to a Heavy for the Day

- Back Squat

Starting @ 70% for the first set of 5 and increase loads every set in the range of 5-10% every set and ending at a heavy 3 for the day. The goal here would be to end knowing you had another 10lb in the tank and ended on a quality rep. Think Heavy 3 rep @ 9/10 RPE.

- Seated High Box Jump: Choice on Height. Goal is to get to a high box, but safely.
Score = Record heavy load of Snatch Complex and Back Squat (other weights and box height in notes)

Primary Objective: Build to a heavy snatch complex and a heavy 3-rep back squat for the day. Both should represent a true strength ceiling for today, not looking for an all-time PR attempt, but the best load you can move with quality.

Secondary Objective: Maintain technical consistency in the snatch across all three positions as the load climbs. The low hang and hang positions should reinforce hip contact, vertical bar path, and full extension. They should start to be moving more towards squat snatches as the load increases.

[Venom: Level 2, Level 1, & Masters 55+] (2 Rounds for weight)

Level 2:

- Power Snatch + Low Hang Power Snatch + Hang Power Snatch (power receiving throughout)

- Back Squat 5-5-4-3-3 - cap top end at 80% of 1RM, prioritize mechanics over load

- 3 Seated Box Jumps - moderate height, clean landing over max height

---

Level 1:

- 3 Hang Power Snatches (moderate, sustainable load, quality technique)

- Back Squat 5 reps per set at light-to-moderate load OR 8 Goblet Squats

- 3-5 Standing Box Jumps to low box , safe, building confidence

---

Masters 55+:

- Power Snatch + Low Hang Power Snatch + Hang Power Snatch (power receiving)

- Back Squat 5-5-4-3-3 - conservative progression, prioritize depth and joint comfort over top-end load

- 3 Seated or standing Box Jumps - lower box height, controlled landing, seated component not required

[Venom: Competitor & Travel] (2 Rounds for weight)

Competitor:

As prescribed

---

Travel / Hotel:

Minute 1: 5/5 DB Hang Power Snatches each arm

Minute 2: 8-10 Heavy DB Goblet Squats

Minute 3: 3 Broad Jumps or 5 Tuck Jumps

Minute 4: Rest

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

Optional Accessories (Checkmark)

For Quality

3 Sets:

10 Dual Kettlebell Front Squat (21x1 Tempo)

50ft (15m) Reverse Sled Drag + 50ft (15m) Sled Push

Rest 2:00 b/t sets

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

2:00 Cardio Choice

—

2 Sets:

10 Alternating Scorpions

20 Bear Plank Shoulder Taps

10 Deep Lunge Mountain Climbers

:20 Extended Plank Reverse Bridge

:30 Glute Bridge Hold

—

2 Sets:

8 No-Jump Burpees

5 Pike Push-Ups

8 Dumbbell Romanian Deadlifts

5 Dumbbell Hang Power Cleans

4 Alt Box Step-Ups + 4 Box Jumps (Step-Down)

Specific Prep

2 Sets: Building to working loads

5 Dual Dumbbell Hang Muscle Cleans

5 Dual Dumbbell Power Cleans

3 Burpee Box Jump Overs at working height

5 Push-Ups

—

Confirm dumbbell load, box height, and push-up standard before the primer begins.

Specific Primer / Before Starting

2 Controlled Sets: At working loads

5 Push-Ups

3 Burpee Box Jump Overs

5 Dual Dumbbell Power Cleans

—

Rest 1:30 between sets

Use this to dial in the dumbbell turnover and front rack catch, burpee box jump over rhythm, and push-up tension before the clock starts on "Great White." Athletes should leave the primer feeling sharp and ready — not pre-fatigued going into a 20-minute grind.

"Great White" (AMRAP - Rounds and Reps)

20:00 AMRAP

10 Push-Ups

5 Burpee Box Jump Overs

10 Dual Dumbbell Power Cleans

Box Height: (Rx24/20, S 20/16″)

Dumbbells: 2 x (Rx50/35, S 40/25)
Goal: 8-12 Rounds

Secondary Objective: Keep a steady, honest effort across all three movements. This is a Sunday workout at the end of a full training week. Controlled and consistent beats aggressive and blown up by minute 12.

Mobility (Checkmark)

PRVN Mobility #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

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: Bulgarian Split Squat (4 sets (12 reps each leg)
Dual DB or KB
Go lighter and work on ROM, 90 degrees)

B: Shoulder Press (5 sets: Strict press + Push press
3+5
70/75/80/80/80 of 1RM of Strict press
B/T sets
12/12 DB Rear delt raises.
After completion
3 sets:
100M Plate overhead carry
10/10 DB Arnold press
10/10 DB Front delt raises
10/10 DB Angle delt raises
)

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

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

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Ladders

Back Squat (6x4
Build over sets. Use a box if necessary.)

Happy Bday Lex! (Checkmark)

Partner WOD - split work

AMRAP

20 db thrusters (use box if needed)

6 lengths sandbag carry

40 jumpropes or line hop/steps

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

2:00 Row

—

2 Sets:

10 Bend and Bows

10 Cossack Squats

:20/:20 Samson Stretch and Lunge

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

:15 Dead Hang

—

8 Medball Squats

8 Medball Presses

8 Medball Walking Lunges

5 Wall Balls

Specific Prep

Walk through all four hold standards with partners before loading begins:

Ring Row to Chest Hold — body at 45 degrees or closer to parallel

Wall Sit — full 90 degree hip and knee position, no resting on the thighs

Dead Hang — full arm extension, active shoulders

Wall Supported Handstand Hold — locked out arms, tight midline, heels on the wall

Specific Primer

Then 2 x through with a partner

250m Row / Partner holds Ring Row to Chest Position

8 Wall Balls / Partner holds Wall Sit

6 Ring Rows / Partner holds Dead Hang

10 Medball Walking Lunges / Partner holds Wall Supported Handstand Hold

Use this to confirm all four hold standards, establish partner switching rhythm, and lock in medball load and ring row height before the clock starts on "Whale Shark."

"Whale Shark" (Time)

For Time: With Partner

1000m Row

100 Wall Balls

100 Ring Rows

100 Medball Walking Lunges

500m Row

50 Wall Balls

50 Ring Rows

50 Medball Walking Lunges

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

Wall Ball Target: 10/9ft

Ring Row Position: Body Parallel or as close to parallel on the floor directly underneath the bar.

Hold Format: One Partner Works, One Partner Holds:

Row → Non-rowing partner holds Ring Row to Chest (Position is at 45 degree angle to floor or closer to parallel)

Wall Balls → Non-working partner holds Wall Sit

Ring Rows → Non-working partner holds Dead Hang

Medball Walking Lunges → Non-working partner holds Wall Supported Handstand Hold

*The hold must be maintained whenever a rep is in progress. If the hold breaks, the working partner stops until the hold is re-established.
Goal: 24:00 – 30:00 | Time Cap: 35:00

Primary Objective: Manage the hold mechanic consistently across the full workout. The hold is what drives output, if the hold breaks, the work stops. Communicate early before the hold fails rather than grinding to failure and losing time on a reset.

Secondary Objective: Keep big sets on the movements in order to reduce transition time as the transition to the holds eats a lot of time.

Mobility (Checkmark)

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

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

2:00 Cardio Choice

—

2 Sets:

:15 Passive Hang + :15 Active Hang

8 Scapular Pull-Ups

5/5 Single Arm Ring Rows

:20 Hollow Body Hold

:20 Arch Hold

10 Ring V-Outs

—

Then transition to the bar:

8 Bar Kip Swings

4 Kipping Knees to Chest

4-6 Toes to Bar Progression (Toes to Target / Alt Toes to Target / Full Toes to Bar)

Specific Gymnastics Prep

2 Sets:

:05 Ring Support Hold

3 Slow Ring Dip Negatives (:03 descent, pause at bottom)

3 Ring Dips or Modification

:10 Tuck Front Lever Hold or Progression

—

Walk through the 5515 tempo standard and tuck front lever scaling before the EMOM clock starts. Athletes should understand the time under tension demand and arrive at minute 1 with positions already rehearsed.

Specific Primer / After Gymnastics EMOM (Checkmark)

2 Controlled Sets: Building to working loads

4-6 Toes to Bar

9/7 Cal Bike

6 Alternating Dumbbell Hang Snatches @ warm-up load

—

6 Toes to Bar

9/7 Cal Bike

9 Alternating Dumbbell Hang Snatches @ working load

Use this to confirm dumbbell load, snatch turnover mechanics, and bike pace before the clock starts on "Spinner."

Gymnastics Strength EMOM (5 Rounds for reps)

10:00 EMOM

Minute 1: 3-5 Reps x 5515 Tempo Ring Dip

Minute 2: :20 sec Tuck Front Lever Hold

Tempo Dip = :05 sec Lowering from the Top, :05 sec Hold in Bottom of Dip, :01 sec on the Press back to Support, :05 sec Support Hold
Modifications / Adjustments

Tempo Ring Dip

- Add Band Tension / Toenail Spot

- Ring Push-Up with same tempo

Tuck Front Lever Hold

- Toenail spot with 1 leg and other leg tucked

- Hollow Hold with Band Pull Over Hold

"Spinner" (Time)

3 Rounds for Time

18 Toes-to-Bar

12/9 Cal Bike, 18/14 Row or Ski

18 Alt DB Hang Snatch

Dumbbell: 1 x (Rx50/35, S 40/25)
Goal: 7:00 – 11:00 | Time Cap: 12:00

Primary Objective: Toe to Bar efficiency across all three rounds, broken sets early are faster than grip failure late. Plan to break early here in order to preserve quality sets later on in the workout.

Secondary Objective: Sprint the Echo Bike. At 12/9 calories the bike is a :30-:45 effort for most athletes. Treat it as a strong effort with a high output, short duration, and use the transition to the dumbbell to bring your breathing back down.

Mobility (Checkmark)

PRVN Mobility #1

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold