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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

2:00 Cardio Choice

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2 Sets:

10 Banded Pull-Aparts

10 Scapular Pull-Ups

:20 Hollow Body Hold

:20 Arch Hold

10 American Kettlebell Swings (light)

:30 Banded Psoas March

5 No-Jump Burpees

Specific Prep

2 Sets:

8 Bar Kip Swings

3-5 Strict Pull-Ups or Modification

10 Russian Kettlebell Swings + 5 American Kettlebell Swings

8 GHD Sit-Ups (Short to Full Range of Motion, progressing set to set)

5 Burpees

200m Run at easy pace

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Confirm kettlebell load, GHD range of motion, pull-up scaling, and Echo Bike damper setting before the clock starts.

Specific Primer / Before Starting (Checkmark)

1 Set at Working Pace:

5 Burpees

5 Strict Pull-Ups or Modification

5 Burpees

200m Run at target effort

5 American Kettlebell Swings at working load

12/9 Cal Bike at target RPM

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Rest 2:00

Use this to establish burpee cadence, confirm all four max rep scaling tiers, and lock in run pace before the first interval begins.

"Bull" (12 Rounds for reps)

For Reps:

4 Sets

1:00/1:00 on/off

10 Burpees + Max Reps

1:00 Rest to Reset Clock (After the final rest)

4 Sets

2:00/1:30 on/off

10 Burpees + 200m Run + Max Reps

1:00 Rest to Reset Clock (After the final rest)

4 Sets:

3:00/2:00 on/off

200m Run + 10 Burpees + 200m Run + Max Reps

*Max Reps: For Each Set of Each Section

Set 1. Strict Pull-Ups

Set 2. GHD Sit-Ups (A: ab mat sit ups)

Set 3. American KB Swings (Rx53/35, S 44/26)

Set 4. Bike row or ski
Goal: Complete all buy-ins to allow for 30+ seconds on each max rep station.

Stimulus: Aerobic Threshold / Mixed Modal Endurance

RPE: 7/10 building to 8-9/10 in Section 3

Primary Objective: Clear the burpees and run efficiently in every set to maximize time on the max rep movement. The tax is the same every set, learn to lean in and clear it fast.

Secondary Objective: Maintain consistent rep output on each movement across all three sections. Your pull-up score in Section 3 should not be dramatically lower than Section 1. Pacing the buy-in is how that is managed.

Optional Accessories (Checkmark)

For Quality

3 Sets:

:30/:30 Side Plank

1:00 Sorenson Hold

1:00 Forearm Plank Hold