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 Warm-Up

2:00 Cardio Choice

—

2 Sets:

10 Banded Pull-Aparts

10 Scapular Pull-Ups

:20 Hollow Body Hold

:20 Arch Hold

10 American Kettlebell Swings (light)

:30 Banded Psoas March

5 No-Jump Burpees

Specific Prep

2 Sets:

8 Bar Kip Swings

3-5 Strict Pull-Ups or Modification

10 Russian Kettlebell Swings + 5 American Kettlebell Swings

8 GHD Sit-Ups (Short to Full Range of Motion, progressing set to set)

5 Burpees

200m Run at easy pace

—

Confirm kettlebell load, GHD range of motion, pull-up scaling, and Echo Bike damper setting before the clock starts.

Specific Primer / Before Starting (Checkmark)

1 Set at Working Pace:

5 Burpees

5 Strict Pull-Ups or Modification

5 Burpees

200m Run at target effort

5 American Kettlebell Swings at working load

12/9 Cal Bike at target RPM

—

Rest 2:00

Use this to establish burpee cadence, confirm all four max rep scaling tiers, and lock in run pace before the first interval begins.

"Bull" (12 Rounds for reps)

For Reps:

4 Sets

1:00/1:00 on/off

10 Burpees + Max Reps

1:00 Rest to Reset Clock (After the final rest)

4 Sets

2:00/1:30 on/off

10 Burpees + 200m Run + Max Reps

1:00 Rest to Reset Clock (After the final rest)

4 Sets:

3:00/2:00 on/off

200m Run + 10 Burpees + 200m Run + Max Reps

*Max Reps: For Each Set of Each Section

Set 1. Strict Pull-Ups

Set 2. GHD Sit-Ups (A: ab mat sit ups)

Set 3. American KB Swings (Rx53/35, S 44/26)

Set 4. Bike row or ski
Goal: Complete all buy-ins to allow for 30+ seconds on each max rep station.

Primary Objective: Clear the burpees and run efficiently in every set to maximize time on the max rep movement. The tax is the same every set, learn to lean in and clear it fast.

Secondary Objective: Maintain consistent rep output on each movement across all three sections. Your pull-up score in Section 3 should not be dramatically lower than Section 1. Pacing the buy-in is how that is managed.

Optional Accessories (Checkmark)

For Quality

3 Sets:

:30/:30 Side Plank

1:00 Sorenson Hold

1:00 Forearm Plank Hold

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

—

:30/:30 World's Greatest Stretch

5/5 Open Book Thoracic Rotations

:30 Alternating Scorpions

:20 Wrist Circles (each direction)

—

2 Sets:

:30 Jump Rope Practice

6 Romanian Deadlifts

6 Tall Muscle Cleans

6 Front Squats

4 Tall Cleans (Power to Squat with Crisp Footwork / Turnover and Pull into Front Rack)

Specific Barbell Prep

1 Clean + 3 Hang Cleans @ light loads

1 Clean + 2 Hang Cleans @ moderate loads

1 Clean + 2 Hang Cleans @ 5-10% below starting weight

—

Then get working loads

Specific Primer / After Weightlifting (Checkmark)

2 Controlled Sets: Building to working loads

250m Row (building pace)

5 Single Dumbbell Box Step-Up Overs @ warm-up load

15 Double Unders

—

250m Row @ working pace

5 Single Dumbbell Box Step-Up Overs @ working load

20 Double Unders

Use this to confirm row split, step-up height and dumbbell load, and rope rhythm before the clock starts on "Mako”

Weightlifting (5 Rounds for weight)

Every 2:30 x 5 Sets

Clean + 2 Hang Clean + Front Squat
Starting @ 65% of 1RM Clean and increasing to a heavy complex for the day. The priority is still the Hang Clean here, but we are looking to increase to a heavier load than we did in week 2 of this cycle.

Modifications:

- Adjust to the Hang Power Clean for all cleans or 3 Hang Power Cleans + 3 Front Squats for newer athletes in order to manage positions and develop technique.

"Mako" (Time)

3 Rounds for Time

500m Row or Ski or Run

20 Single Dumbbell Step-Up Overs

50 Double Unders (A: 75 singles)

Dumbbell Step-Ups: 1 x (Rx50/35, S 40/25)

Box (Rx24/20, S 20/16″)
Goal: 11:00 – 15:00 | Time Cap: 20:00

Primary Objective: Maintain consistent row splits and protect double under efficiency across all three rounds as fatigue builds.

Secondary Objective: Steady step-up over pace with full hip extension at the top of every rep, keeping the torso tall and midline braced.

Mobility (Checkmark)

PRVN Mobility #3

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

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

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

-

2 Sets:

:15 Supine Grip Passive Hang + :15 Supine Grip Active Hang

5/5 Single Arm Ring Row

20 Bear Plank Shoulder Taps

5 Tempo Push-Ups (31x1 Tempo)

-

Then Get into progressions for the Gymnastics Strength EMOM

Specific Conditioning Primer

2 Sets: Building to Working Loads

4-6 Deficit Push-Ups

6-8 Renegade Rows

3 Shuttle Runs

Gymnastics Strength EMOM (Checkmark)

10:00 EMOM

Minute 1: :15 Supine Grip Chin Over the Bar Hold + :05-07 Eccentric Chin-Up

Minute 2: :15 Ring Support Hold + :05-:07 Eccentric Ring Dip

Level 3&2: As prescribed

Level 1: Toenail Spot For All Movements

Masters 55+: Choice on Scale

Direct progression from 2 weeks ago.. increase time under tension

"Wayne's World" (Time)

For Time

4 Rounds

10/8 Deficit Push-Ups

16 Renegade Rows

10 Shuttle Runs

Dumbbell: (Rx50/35, S 40/25)

Shuttle Run: 25/25ft (7.5/7.5m)
Score = Total Time

Goal: 11-15 min

Time Cap: 15 min

Primary Objective: Complete the deficit push-ups into the renegade rows unbroken each round.

Secondary Objective: Maintain a pace that keeps each shuttle run under 90 seconds.

Optional Accessories (Checkmark)

For Quality

3 Sets:

15 V-Ups

:30/:30 Side Plank

20 Hollow Rocks

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

Easter Sunday Open Gym 7AM, one HGXFIT class 8AM

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
6/6. Heavy DBs and focus on 90 degrees)

B: Metcon (Checkmark)

Pendlay row + Bent over rows complex

5 sets: 3+ 6 at 85% of 1RM Pendlay

****

4 sets:

6/6 Gorilla rows - Heavy DBs or KBs (70/53)

12 Banded lat pulls (Black or Green)

15 Ceiling plate crunches

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

Easter Sunday Open Gym 7AM, one HGXFIT class 8AM

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

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

-

2 Sets: For Quality

10 Bootstrap Squats

:30 Hamstring Plank March

:20 Extended Plank Reverse Bridge

10 Down Dog Toe Touches

5 Down Dog Pike Push-Ups

Specific Movement Prep

3-5 Deadlifts

3 Handstand Push-Up Negatives (Controlled light touch of the head to mat)

5 Wall Balls

-

2 Sets:

3-5 Deadlifts

2-3 Handstand Push-Up (Controlled light touch of the head to mat)

5 Wall Balls

*For Handstand Push-Ups, Can be Pike Push-Ups, Box Pike Handstand Push-Ups, Strict, or Kipping

"Great Smoky" (Time)

For Time: With a Partner

30 Rounds

1 Deadlift

3 Handstand Push-Ups

5 Wall Balls

Barbell: (Rx 315/225, S 245/165)

Wall Ball: (Rx 20/14, S 16/12) to 10/9ft

***Newbees KB DL and DB L Sit Strict press

Reps may be split in any fashion
Score = Total Time

Goal: 18:00-25:00

Time Cap: 35:00

RPE: 8.5/10

Stimulus: Strength Endurance / Partner Pacing / Transitions

Primary Objective: Evenly split the workload across 30 rounds, either through full alternating rounds or leap-frogging movements to accumulate 15 rounds each.

Secondary Objective: Transitions are life. No wasted time between movements and your partner is ready to go the moment you finish working.

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

Easter Sunday Open Gym 7AM, one HGXFIT class 8AM

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

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

400 m row or ski

Stretches:

updog/downdog

Bird dog

Thread the needle

Scorpion

Dead hang

Scap pull-ups

Kip swings

*PVC

Power Snatch (5x complex
Build over sets)

Power snatch

2 hang power snatch

Metcon (Checkmark)

every 3 min w/ rest in between

15 cal row/ski

15 hanging knee raise or sit-up

max db snatch