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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 Prep and Mobility

2:00 Cardio Choice

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:15 Hand to Hand Wrist Circles

:15 Alternating Arm Swings

:15 Back Slaps

10 Alt Scorpions

10 Alt Iron Cross Stretch

10 Down Dog to Up Dog

10 Down Dog Alternating Toe Touches

Specific Prep

2 Sets

6 Tall Muscle Cleans

8 Bradford Press with Lockout

10 Behind the Neck Elbow Punch Throughs

8 Scap Pull-Ups

6 Bar Kip Swings

4 Hanging Knee Raises

Primer for "Doc Ock" (Checkmark)

3 Pos Power Clean + Split Jerk (Pause in the Catch and in the Recovery)

5-7 Box Assisted Kip Swings (Developing better tension)

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Add Loads

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3 Power Clean + Push Jerks @ light load

3 Kipping Knees to Chest or Toes to Target or Alt Toes to Bar

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3 Power Clean + Push Jerks @ moderate load

3 Toes to Bar

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Build to final load on the bar, then strip weight and have weight jumps set and ready for the workout.

"Doc Ock" (5 Rounds for reps)

For Reps

5 Sets:

2:00 AMRAP

22-20-18-16-14 Toe to Bar

Max Clean and Jerk

Rest 2:00 b/t sets

Set 1: (Rx135/95, S 115/75)

Set 2: (Rx150/105, S 125/85)

Set 3: (Rx 165/115, S 135/95)

Set 4: (Rx 180/125, S 145/105)

Set 5: (Rx 200/140, S 160/120)
Suggested %

Set 1: 50%

Set 2: 60%

Set 3: 70%

Set 4: 75%

Set 5: 80%

Goal: 28-36 Total Clean and Jerks (i.e. 10-8-6-6-4)

Primary Objective: Get through the Toes to Bar efficiently and consistently across all 5 sets to maximize time on the barbell. The T2B is a buy-in to the barbell and the total volume here of 90 Toes to Bar over the course of this workout for our Level 3 athletes will be substantial. Those in the level 2,1,masters side, there are still 75 reps of a midline component here that will need to be managed effectively here with the goal of getting to the barbel with at least 45 seconds on each set.

Secondary Objective: Accumulate as many Clean and Jerks as possible in the remaining time, particularly in Sets 1-3 where the load is manageable. Sets 4 and 5 will naturally yield fewer reps, that is expected and by design. The goal is to hit quick singles throughout with the expectation of around 10 reps down to 2 reps in the final window.

RPE: 9/10, Benchmark Test

Stimulus: Gymnastics Capacity / Barbell Cycling Under Fatigue

Optional Accessories (Checkmark)

3 Sets:

15 GHD Hip Extensions

:30 Sorenson Hold

10 Ring Hamstring Curls