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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

400m Run

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1:00 Row

1:00 Bike

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2 Sets

5 Inchworm to Extended Plank

10/10 Single Leg Glute Bridge

:15 Wall Lean March

3/3 Wall Lean Sprint Switch

Specific Prep

2 Sets

9/7 Calorie Row

9/7 Calorie Bike

10/10m A-Skips + B-Skips

10/10m High Knees + Butt Kicks

25-50m Stride / Speed Acceleration

"Sandman" (6 Rounds for time)

For Time

Every 5:00 x 6 Sets

12/9 Cal Row or Ski

10/7 Cal Bike

400m Run
Score = Sum Total Time

Goal: 3:30-4:15/set (21:00-25:30 total)

Primary Objective: Maintain consistent splits across all six sets. The last set should look like the first set, that is the standard we are looking to keep.

Secondary Objective: Learn your machines. This workout is as much about pacing intelligence as it is fitness. Athletes should leave knowing their threshold Cal/Hr on the Row, their RPM range on the Echo Bike, and their 400m split at threshold effort. That data has value beyond today.

RPE: 8-8.5/10

Mobility (Checkmark)

PRVN Mobility #2

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose

Accessories (Checkmark)

For Quality

3-4 Sets

:20/:20 Single Leg Hip Thrust Hold (off bench)

10 Standing Dumbbell Calf Raises

:30/:30 Side Plank Hold