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CrossFit Games Ticket Code CFGGYM26

May 25th Memorial Day Murph Open gym at 7am Classes at 8 and 9 am

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

400m Easy Run or 2:00 Row / Bike / Ski

5/5 World's Greatest Stretch

10 Down Dog to Up Dog

10 Scap Push-Ups

10 Banded Pull-Aparts

10 Air Squats -- slow and controlled

10 Kip Swings on the bar

10 Push-Up to Down Dog

10 Alternating Leg Swings / side

Specific Pull-Up, Push-Up, and Air Squat Prep

Set 1 -- 5 Kip Swings + 3 Jumping Pull-Ups + 5 Push-Ups from knees, + 7 Air Squats (Focus on positions and shapes)

Set 2 -- 3 Kip Pull-Ups or Banded Pull-Ups + 5 Push-Ups + 7 Air Squats at working pace, find your tempo

Set 3 -- 3 Pull-Ups at intended working set pace + 10 Push-Ups + 20 Air Squats + 100m run build

"Running Barbara" (Time)

For Time:

5 Sets:

20 Pull-Ups

30 Push-Ups

400m Run

50 Air Squats

Rest 2:00 b/t sets
Rest 2:00 b/t sets

Score: Time

Goal: 5:00--7:00 per set / 33:00--42:00 total

Stimulus: Muscular Endurance / Bodyweight / Murph Prep

RPE: 9.5/10

Primary Objective: Complete each set in sub 6:00 and hold that standard across all five sets -- not just the first two.

Secondary Objective: Walk in with a set rep break strategy and execute it from set one -- this is a Murph rehearsal, so treat it like one and do not improvise mid-workout.

Accessories (Checkmark)

For Quality

4 Sets:

10-12 Bent Over Reverse Dumbbell Fly

10/10 DB Side Lying External Rotations

15 Banded Face Pulls