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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 Alternating Scorpions

20 Bear Plank Shoulder Taps

10 Deep Lunge Mountain Climbers

:20 Extended Plank Reverse Bridge

:30 Glute Bridge Hold

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2 Sets:

8 No-Jump Burpees

5 Pike Push-Ups

8 Dumbbell Romanian Deadlifts

5 Dumbbell Hang Power Cleans

4 Alt Box Step-Ups + 4 Box Jumps (Step-Down)

Specific Prep

2 Sets: Building to working loads

5 Dual Dumbbell Hang Muscle Cleans

5 Dual Dumbbell Power Cleans

3 Burpee Box Jump Overs at working height

5 Push-Ups

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Confirm dumbbell load, box height, and push-up standard before the primer begins.

Specific Primer / Before Starting

2 Controlled Sets: At working loads

5 Push-Ups

3 Burpee Box Jump Overs

5 Dual Dumbbell Power Cleans

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Rest 1:30 between sets

Use this to dial in the dumbbell turnover and front rack catch, burpee box jump over rhythm, and push-up tension before the clock starts on "Great White." Athletes should leave the primer feeling sharp and ready — not pre-fatigued going into a 20-minute grind.

"Great White" (AMRAP - Rounds and Reps)

20:00 AMRAP

10 Push-Ups

5 Burpee Box Jump Overs

10 Dual Dumbbell Power Cleans

Box Height: (Rx24/20, S 20/16″)

Dumbbells: 2 x (Rx50/35, S 40/25)
Goal: 8-12 Rounds

Stimulus: Muscular Endurance / Murph Prep (Push-Up + Burpee sequence for volume)

RPE: 7.5/10

Primary Objective: Manage the push-ups across the full 20 minutes. Break them from round one, small consistent sets now will outlast unbroken sets that collapse by minute 10. This is Murph prep. Learn to pace the push-up. Think quick sets of 5, as that will be 5+5 + 5 Burpee Box Jumps and that volume builds fast.

Secondary Objective: Keep a steady, honest effort across all three movements. This is a Sunday workout at the end of a full training week. Controlled and consistent beats aggressive and blown up by minute 12.

Mobility (Checkmark)

PRVN Mobility #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch