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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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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 Banded Pass-Throughs

15 Banded Pull-Aparts

10 Air Squats + 5 Jumping Squats

20 Bear Plank Shoulder Taps

5 Pike Push-Ups

Specific Barbell Prep

8-10 Empty Barbell Push Press

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3 Sets: Adding Loads

3 Push Press + 4-5 Wall Balls to working target height

Building to opening working load

Athletes should arrive at Set 1 warm through the shoulders and overhead position, confident in their dip and drive mechanics, grip, and wall ball target height.

Specific Primer / After Push Press (Checkmark)

2 Controlled Sets: Building to working loads

8 Dual Dumbbell Bench Press

6 Dual Dumbbell Front Squats

1 Partial Wall Walk + 1 Full Wall Walk to 10in standard

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Then:

10 Dual Dumbbell Bench Press @ working load

6 Dual Dumbbell Front Squats @ working load

2 Full Wall Walks to 10in standard

Use this to confirm dumbbell load, front squat elbow position, and wall walk distance standard before the clock starts on "Hammerhead."

Push Press (Weightlifting Variable Reps & Sets)

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

High Wall Balls: 12/11ft Target Choose Loads that allow you to hit the target.

Modifications and Adjustments

- Strict Press for Push Press / Dual Dumbbell Push Press or Strict Press

- Wall Balls to Choice on High Target or Banded Press @ 00x0 Tempo

"Hammerhead" (4 Rounds for time)

Every 4:00 x 4 Sets

15 Dual Dumbbell Bench Press

10 Dual Dumbbell Front Squats

5 Wall Walks

Dumbbells: 2 x (Rx50/35, S 40/25)

Wall Walk: 10in From Wall
Goal: 2:30-3:00 on / 1:00-1:30 off

Stimulus: Muscular Endurance / Upper Body Push and Squat Volume

RPE: 7/10

Primary Objective: Maintain consistent set times across all 4 sets. This is a volume day, load is secondary to keeping the work window tight and the mechanics clean on every rep.

Secondary Objective: Protect the wall walk quality late in the workout. Sets 3 and 4 will feel heavier in the shoulders after bench and front squats accumulate. Don't rush the wall walk, a controlled rep is faster than a sloppy one that has to be re-done.