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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

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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

Stimulus: Power / Barbell Cycling

RPE: 9/10

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.