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CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

1:00 Ski or Row + 1:00 Bike

20 Alternating Arm Swings

12 Back Slaps

10 Alternating Scorpions

:20 Extended Plank Reverse Bridge

:30 Glute Bridge Hold

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2 Sets:

10 Prone Banded Pass Through

15 Banded Pull-Aparts

10 Air Squats + 5 Jumping Squats

20 Bear Plank Shoulder Taps

8-10 Kneeling Plyo Push-Ups or Speed Push-Ups (00x0 Tempo)

Specific Barbell Prep

3 Sets:

3 Bench Press + 2-3 Plyo Push-Ups

Building to working Loads

Specific Workout Prep: After Bench (Checkmark)

Bar Muscle-Up Target Progression for Day

- Banded Bar Muscle-Up

- Box Jumping Bar Muscle-Up

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Primer:

9/7 Cal Ski / Row / Echo

3 Strict Pull-Ups + 6 Push-Ups + 9 Air Squats

9/7 Cal Ski / Row / Echo

1-2 Burpee Bar Muscle-Up, Burpee Chest to Bar, Burpee Pull-Up / Jumping Pull-Up

Bench Press (Weightlifting Variable Reps & Sets)

Starting @ 70% on Set 1 (6Reps), and increasing by feel to around an 8/10 RPE on our 4th Set (3 Reps).

These weights should be roughly 5-10% heavier than 2 weeks ago the entire way across.

Modifications:

Movement Limitations: Close Grip Bench, Multi Grip Bench, Floor Press, Dumbbell Bench Press

"Mojo" (AMRAP - Rounds and Reps)

For Rounds and Reps

16:00 AMRAP

12/9 Cal Row Ski or Bike

1 Round "Strict Cindy"

12/9 Cal Row Ski or Bike

3 Burpee Bar Muscle-Ups (A: Burpee Jumping Pull-Ups)

"Strict Cindy" = (5 Strict Pull-Ups, 10 Push-Ups, 15 Air Squats)

* use two different machines if possible
Score = Rounds + Reps

Goal: 5-6 Rounds

RPE: 7-8/10

Stimulus: Upper Body Muscular Endurance / Aerobic Capacity

Primary Objective: Upper body fatigue management across all pulling and pressing movements.

Secondary Objective: Consistent machine paces from round to round.

Mobility (Checkmark)

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch