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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 Cardio Choice

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2 Sets:

:15 Supine Grip Passive Hang + :15 Supine Grip Active Hang

5/5 Single Arm Ring Row

20 Bear Plank Shoulder Taps

5 Tempo Push-Ups (31x1 Tempo)

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Then Get into progressions for the Gymnastics Strength EMOM

Specific Conditioning Primer

2 Sets: Building to Working Loads

4-6 Deficit Push-Ups

6-8 Renegade Rows

3 Shuttle Runs

Gymnastics Strength EMOM (Checkmark)

10:00 EMOM

Minute 1: :15 Supine Grip Chin Over the Bar Hold + :05-07 Eccentric Chin-Up

Minute 2: :15 Ring Support Hold + :05-:07 Eccentric Ring Dip

Level 3&2: As prescribed

Level 1: Toenail Spot For All Movements

Masters 55+: Choice on Scale

Direct progression from 2 weeks ago.. increase time under tension

"Wayne's World" (Time)

For Time

4 Rounds

10/8 Deficit Push-Ups

16 Renegade Rows

10 Shuttle Runs

Dumbbell: (Rx50/35, S 40/25)

Shuttle Run: 25/25ft (7.5/7.5m)
Score = Total Time

Goal: 11-15 min

Time Cap: 15 min

RPE: 8/10

Stimulus: Upper Body Density / Push + Pull / Anti-Rotation

Primary Objective: Complete the deficit push-ups into the renegade rows unbroken each round.

Secondary Objective: Maintain a pace that keeps each shuttle run under 90 seconds.

Optional Accessories (Checkmark)

For Quality

3 Sets:

15 V-Ups

:30/:30 Side Plank

20 Hollow Rocks