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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
: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)
RPE: 8.5/10
Stimulus: Lower Body Endurance / Coordination / Muscular Stamina
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