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

400m Run

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10 PVC Pipe Passthroughs

8/8 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

5/5 World's Greatest Stretch

:15 Extended Plank Reverse Bridge

:15 Hollow Hold

Specific Prep

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Overhead Squat

3 Snatch Balance

3 Position Snatch (High Hang + Hang + Low Hang)

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Add Loads

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3 Sets

Snatch + 2 Hang Snatch + Overhead Squat

Primer for the Workout: After Snatch

200m Run

5 Power Snatch @ Load 1

3 Power Snatch @ Load 2

200m Run

2 Power Snatch @ Load 3

Snatch Complex (Weight)

Every 2:00 x 5 Sets

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

Modifications:

Level 1: 4 Hang Power Snatch + 1 Overhead Squat @ light to moderate loads (each set across)

Movement Limitations: Adjust to Hang Cleans or Dumbbell Snatch

"Goldmember" (Time)

For Time

400m Run

30 Power Snatch (Rx 95/65, S 75/55)

400m Run

20 Power Snatch (Rx 115/75, S 95/65)

400m Run

10 Power Snatch (Rx135/95, S 115/75)
Goal: 11-15 min

Time Cap: 20 min

Primary Objective: Manage rep strategy on the first two snatch sets to arrive at the final 10 reps with something left.

Secondary Objective: Consistent 400m pacing across all three runs.

Mobility (Checkmark)

PRVN Mobility #8

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

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 Row

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3 Sets:

5 Inchworm to Hollow Hold

10 Deep Lunge Mountain Climbers

10 Alternating Box Step-Ups

8 Scapular Pull-Ups

4 Strict Knee Raises

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Then Touch on Bar Kip Swings, Knees to Chest and L-Hang and Get into the 8:00 Gymnastics Skill / Strength Session

Specific Prep and Primer for Conditioning

200/150m Row

3-5 Toes to Bar or Modification

3-5 Burpees to Plate

3-5 Toes to Bar or Modification

Gymnastics Skill Strength Session (Checkmark)

In 8:00 minutes Complete

4 Sets:

8 Bar Kip Swings

4 Strict Knees to Chest

:10 Tuck L-Hang

Rest as needed b/t sets

Then Rest 4:00 and Complete the Workout

"Dr. Evil" (2 Rounds for time)

Every 14:00 x 2 Sets

1000/900m Row or Ski

25 Toes to Bar

50 Burpees to Plate

25 Toes to Bar

Plate: (Rx45/35, Rx25/15)
Score = Sum Total Time (Record Both Times)

Goal: Sub 12:00 Each Set

RPE: 8.5-9/10

Stimulus: Aerobic Capacity / Midline Endurance

Primary Objective: Hold consistent row ski pacing across both sets.

Secondary Objective: Break the toes to bar into planned sets from the first rep, not after failure.

Accessories (Checkmark)

For Quality

4 Sets:

10/10 Half Kneeling Paloff Press with Rotation

12 Seated Banded Rows

100ft (30m) Sandbag Bear Hug Carry, For Load

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: Bench Press (5x5 at 80-82%
**Heavy 2rep
Then..
4 sets (Heavy DB)
8 DB Pullovers
8 DBs Barrel press
8 DBs Close grip press
8/8 DB Standing fly
****
4 sets
8 DBs Skull crushers
8/8 Medball offset push-ups
8/8 DB Kickbacks
****
CORE:

****)

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 - Legends (65+)

Metcon (No Measure)

Warm-up

PVC

Small plates (Y,T,W) 15 reps/each letter

***

12min AMRAP

12 KB DB swings

12 KB/DB high pulls

100M KB farmers carry

***

12min AMRAP

10/10 DBs hang power cleans

10/10 DB shoulder to overhead

100M DB farmers carry (overhead)

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

:30/:30 Samson Stretch and Lunge

:30/:30 Active Pigeon Pose

10/10 Single Leg Glute Bridges

:30 Glute Bridge Hold

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2 Sets

:30 Jump Rope

10 Goblet Cossack Squats

5/5 Pendulum Lunges, (set 1: unweighted, set 2: weighted)

:30 Dead-Bugs

:30 Bird-Dogs

Specific Prep and Primer

10 Empty Barbell Back Squats

4 Jumping Lunges

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8 Back Squats @ 40-50%

4 Jumping Lunges

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6 Back Squats @ 50-60%

2 Lumping Lunges

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Then Load to Working Weights

Back Squat (Weightlifting Variable Reps & Sets)

Jumping Lunges are alternating and total reps. 8 = 4 per leg

Starting @ 70% on Set 1 (6 Reps), and increasing by feel to around an 8/10 RPE on our 5th Set (3 Reps).

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

"Mini-Me" (AMRAP - Rounds and Reps)

8:00 AMRAP

20-40-60-80-100 ...

Double Unders*

4-8-12-16-20 ..

Dual Dumbbell Reverse Lunges

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

*Single Unders 40-80-120-160…
Goal: Reach round 5 (through 80 DUs / 16 Lunges and into 100 + 20)

Primary Objective: Maintain unbroken double under sets through the 40 Dubs

Secondary Objective: Keep a steady reverse lunge pace as the reps accumulate. Keep the torso tall and belly tight

Accessories (Checkmark)

3 Sets:

:15/:15 Side Star Plank

:15/:15 Copenhagen Plank

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

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

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

A: Shoulder Press (Every 3min
5x8 at 65% of 1RM
Seated Military press
B/T sets:
12/12 DB Angle delt raises
***
4 sets
100M DBs/KBs Farmers carry (heavy)
12 DBs Rear delt raises
12 DBs Front delt raises
)

B: Metcon (Checkmark)

5 sets

Pendlay row + Bent over row

3 + 5 at 80%

B/T sets

6/6 Renegade rows (heavy)