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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

2:00 Row

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3 Sets:

5 Inchworm to Hollow Hold

10 Deep Lunge Mountain Climbers

10 Alternating Box Step-Ups

8 Scapular Pull-Ups

4 Strict Knee Raises

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Then Touch on Bar Kip Swings, Knees to Chest and L-Hang and Get into the 8:00 Gymnastics Skill / Strength Session

Specific Prep and Primer for Conditioning

200/150m Row

3-5 Toes to Bar or Modification

3-5 Burpees to Plate

3-5 Toes to Bar or Modification

Gymnastics Skill Strength Session (Checkmark)

In 8:00 minutes Complete

4 Sets:

8 Bar Kip Swings

4 Strict Knees to Chest

:10 Tuck L-Hang

Rest as needed b/t sets

Then Rest 4:00 and Complete the Workout

"Dr. Evil" (2 Rounds for time)

Every 14:00 x 2 Sets

1000/900m Row or Ski

25 Toes to Bar

50 Burpees to Plate

25 Toes to Bar

Plate: (Rx45/35, Rx25/15)
Score = Sum Total Time (Record Both Times)

Goal: Sub 12:00 Each Set

RPE: 8.5-9/10

Stimulus: Aerobic Capacity / Midline Endurance

Primary Objective: Hold consistent row ski pacing across both sets.

Secondary Objective: Break the toes to bar into planned sets from the first rep, not after failure.

Accessories (Checkmark)

For Quality

4 Sets:

10/10 Half Kneeling Paloff Press with Rotation

12 Seated Banded Rows

100ft (30m) Sandbag Bear Hug Carry, For Load