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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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

-

2 Sets:

:15 Passive Hang + :15 Active Hang

5 Strict Knee Raises

:15 Wall Supported Handstand Hold

10 Arch Ups + :10 Arch-Up Hold

15 Russian Twists (Over and Back = 1 Rep) / Unweighted

-

Go over specifics for Handstand Hold, Ball Ups, Hip Extensions, and Banded Chops

- Tackle touches and a few reps on each.

Specific Conditioning Primer

@ 70%

3 Burpee Pull-Ups

9/7 Calorie Bike

3 Burpee Pull-Ups

-

@ 80-85%, just under pace for workout

3 Burpee Pull-Ups

9/7 Calorie Bike

3 Burpee Pull-Ups

Gymnastics Strength EMOM (Checkmark)

16:00 EMOM

Minute 1: :20-:30 Handstand Hold

Minute 2: 1-2 Ring Ball-Ups w/ Slow Eccentric

Minute 3: 15 GHD Hip Extensions

Minute 4: 8/8 Banded Chop (Low to High, High to Low )

*Alt Rounds of High to Low and Low to High on the Banded Chops

Competitor: Freestanding Handstand Hold

Level 2&3, Masters 55+:: Wall Facing Handstand Hold

Level 1: Box Piked Handstand Hold

"Fast and Furious" (Time)

3 Sets: For Time

5 Burpee Pull-Ups

15/10 Calorie Bike

5 Burpee Pull-Ups

Rest 2:00 b/t sets

Pull-Up Bar: Out of reach of hands at full extension of the arms
Score = Total Running Time

Goal: Sub 2:00 per set / Ideally 1:30-2:00

Primary Objective: Sprint. This is not a workout for pacing, plan attack every set like it's a single max effort and use the 2:00 rest to fully reset.

Secondary Objective: Stay clean on the Burpee Pull-Up, jump to the bar with control and pull aggressively. This is where the workout will slow down significantly specifically after the bike if you aren't intentional about your movement.

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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

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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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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)

400m Run

-

10 Kettlebell Deadlifts

:15 Hollow Hold

:15/:15 Side Plank

:30 Banded Psoas March

:30 Echo

-

10 Russian Kettlebell Swings

10 Abmat Sit-Ups

:30 Banded Psoas March

:30 Echo

-

200m Run

8 American Kettlebell Swings

8 Abmat Sit-Ups

12/9 Calorie Echo Bike

"Rampage" (Time)

For Time:

3 Sets:

800m Run

30 American KB Swings

30 Abmat Sit-Ups

30/22 Cal Bike or 43/30 Cal Row or Ski

Rest 3:00 b/t sets

Kettlebell: (Rx53/35, S 44/26)
Score = Total Running Time (including rest)

Goal: 6:30–10:00 per set / 36:00 Time Cap

RPE: 7/10 (Think steady aerobic and muscular endurance building

Stimulus: Aerobic Power / Cyclical Conditioning / Midline Stamina

Primary Objective: Establish a sustainable 800m pace that you can repeat across all 3 sets. The run will set the ceiling for the rest of the set, go out too hot and the rest of the movements will catch up to ya.

Secondary Objective: Consistent Pacing from set 1 to set 3.

Mobility (Checkmark)

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch