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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