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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

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2 Sets:

10 Bend and Bows

10 Standing Torso Rotations

5/5 Pendulum Lunges

50 Single Unders

10 Sit-Ups

Warm-Up Game

Kettlebell Race Tap Game

Specific Prep

2 Sets: Building into workout and finding teams

9/7 Cal Bike

:20 Wall Sit

10 Single Arm Overhead Walking Lunge (Switch arms @ 5 Reps)

:20 Plank

20 Double Unders or 40 Single Unders

10 Abmat Sit-Ups

"Rhino" (3 Rounds for reps)

For Max Calories

6:00 AMRAP

Partner A: Max Calories

Partner B: Wall Sit Hold

Switch as often as needed

3:00 Transition

For Max Distance

6:00 AMRAP

Partner A: Max Distance Single Arm KB/DB Overhead Walking Lunge @ (Rx53/35, S 44/26), (Rx50/35, S 40/25)

Partner B: Plank Hold

Switch as often as needed

3:00 Transition

Max Reps

6:00 AMRAP

Partner A: 50 Double Unders

Partner B: 15 Abmat Sit-Ups

Partners switch every time both complete their reps
Score = Reps Completed (1 cal = 1 rep, 10' = 1 rep, 1 round = 65 reps)

Goals:

Station 1 -- (75-100 / Male), (55-75 / Female) Calories

Station 2 -- 250-350ft, 75-105m

Station 3 -- 4-5 Rounds

Primary Objective: Complete equal work between partners across the workout. Lets focus on good communication and switch before failure to maintain quality output across the entire workout.

Secondary Objective: Station 3 is the only station where both partners must complete their movement before switching. Use this to push the pace on both the Double Unders and the Sit-Ups, neither movement should be sandbagged while waiting on the other. Its like ending with "Annie" to finish off the day.

Stimulus: Aerobic Capacity / Muscular Endurance / Partner Accountability

RPE: 7-8/10 across all three stations. The transitions give partial recovery. Athletes should be able to maintain consistent output across the full workout.

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