Workout of the day

Announcements

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CrossFit Games Ticket Code CFGGYM26

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

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Interval training

Wood chops

Banded face pulls

Paloff press

Plate ground to overhead

Wall push-ups

Sit to stand

Knee raises

Supported squats (Rig post)

Single leg balance

Announcements

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CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

1:00 Ski or Row + 1:00 Bike

20 Alternating Arm Swings

12 Back Slaps

10 Alternating Scorpions

:20 Extended Plank Reverse Bridge

:30 Glute Bridge Hold

-

2 Sets:

10 Prone Banded Pass Through

15 Banded Pull-Aparts

10 Air Squats + 5 Jumping Squats

20 Bear Plank Shoulder Taps

8-10 Kneeling Plyo Push-Ups or Speed Push-Ups (00x0 Tempo)

Specific Barbell Prep

3 Sets:

3 Bench Press + 2-3 Plyo Push-Ups

Building to working Loads

Specific Workout Prep: After Bench (Checkmark)

Bar Muscle-Up Target Progression for Day

- Banded Bar Muscle-Up

- Box Jumping Bar Muscle-Up

-

Primer:

9/7 Cal Ski / Row / Echo

3 Strict Pull-Ups + 6 Push-Ups + 9 Air Squats

9/7 Cal Ski / Row / Echo

1-2 Burpee Bar Muscle-Up, Burpee Chest to Bar, Burpee Pull-Up / Jumping Pull-Up

Bench Press (Weightlifting Variable Reps & Sets)

Starting @ 70% on Set 1 (6Reps), and increasing by feel to around an 8/10 RPE on our 4th Set (3 Reps).

These weights should be roughly 5-10% heavier than 2 weeks ago the entire way across.

Modifications:

Movement Limitations: Close Grip Bench, Multi Grip Bench, Floor Press, Dumbbell Bench Press

"Mojo" (AMRAP - Rounds and Reps)

For Rounds and Reps

16:00 AMRAP

12/9 Cal Row Ski or Bike

1 Round "Strict Cindy"

12/9 Cal Row Ski or Bike

3 Burpee Bar Muscle-Ups (A: Burpee Jumping Pull-Ups)

"Strict Cindy" = (5 Strict Pull-Ups, 10 Push-Ups, 15 Air Squats)

* use two different machines if possible
Score = Rounds + Reps

Goal: 5-6 Rounds

Primary Objective: Upper body fatigue management across all pulling and pressing movements.

Secondary Objective: Consistent machine paces from round to round.

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

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

1:00 Row + 1:00 Jump Rope

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

-

3 Sets

10 Pause Glute Bridges (2sec)

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird-Dogs

8/8 S taggered Stance Single KB RDL

Specific Prep

2 Sets: Add Loads so bar is off floor on set 2

5 Romanian Deadlifts / Deadlifts

3 Hang Clean High Pulls

3 Position Power Clean (High Hang + Hang + Low Hang)

5 Box Jumps

1-2 Seated Broad Jump

Specific Barbell Prep

3 Sets:

3 Deadlifts + Seated Double Broad Jump

Deadlift (Weightlifting Variable Reps & Sets)

Starting @ 70% on Set 1 (5 Reps), and increasing by feel to a heavier triple at around an 8/10 RPE on Set 5. This should be roughly 5% heavier than the progression we tackled 2 weeks ago

Modifications:

Movement Limitations: Hex Bar Deadlift / Sumo Deadlift / Romanian Deadlift ( + 3 Seated Vertical Leaps )

"Shrek" (Time)

For Time

1-2-3-4-5-4-3-2-1

Power Cleans

5 Box Jumps

Barbell: (Rx 185/125, S 155/105)

Box Height: (Rx30/24, S 24/20″)
Goal: 5-7 min

Time Cap: 10 min

Primary Objective: Maintain clean mechanics through the top of the pyramid and protect quality on the way back down.

Secondary Objective: Quality Box Jumps and Steady Pace

Accessories (Checkmark)

For Quality

4 Sets:

:45 RKC Plank

:45 Sorenson Hold (Weighted)

:30/:30 Paloff Press Hold

Progressing this for better midline stability and control with added time and the option of an additional 4th set.

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

2:00 Row

-

3 Sets:

10 Bend and Bows

5/5 Pendulum Lunges

10 Cossack Squats

5 No Jump Burpees

2 Sets:

12/9 Calorie Row

5 Dumbbell Burpee

10 Dumbbell Front Rack Walking Lunge or Reverse Lunges

*Build to working loads within the 2 sets here prior to getting moving

"Endgame" (AMRAP - Rounds and Reps)

20:00 AMRAP

20/16 Calorie Row

10 Dual Dumbbell Burpees

50ft Dual Dumbbell Front Rack Walking Lunges

Dumbbells: 2 x (Rx50/35, S 40/25)
Score = Rounds + Reps

Goal: 5+ rounds

Primary Objective: Find a sustainable pace across all 20 minutes. Consistent round times are the goal from start to finish.

Secondary Objective: Protect the front rack position on the walking lunges. Using a tall, braced torso and active elbows on every step keeps the midline engaged and the legs doing the work they should be.

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

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

250 jog/machine

Sit up line (pass ball)

Deadlift (5x3
Build over sets)

I'm Tired! (Checkmark)

AMRAP w/ partner:

20 sit-ups

20 kb dl

10 tire flips

20 cals

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

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

A: Pendlay Row (Every 2min for 5 sets
Pendlay row + Bent over row
3+5 at 80% )

B: Metcon (Checkmark)

***Complete section B in 18min

3 sets

10/10 SA DB Bent over row

12 DBs Hammer curls

3 sets

10/10 DB Renegade rows + twist

12 DBs Bicep curls

3 sets

15 Seated Banded lat pulls (Black or green)

15 BB Drag curls (temp 3.1.3.0)

C: Bulgarian Split Squat (***Lower reps 6-8 per leg, "Heavy"
4 sets - Rest as needed)