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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 Sets: For Quality

5/5 Kettlebell Halos

5/5 Kettlebell Strict Press

5/5 Kettlebell Windmill

8 Kettlebell Cossack Squat + 8 Kettlebell Goblet Squat

5 Inchworm Push-Ups

5 Box Jumps

Specific Barbell Prep

5 Strict Press (Empty)

4 Strict Press @ 40%

3 Strict Press @ 45%

3 Strict Press @ 50%

Put working weight on the barbell

Specific Primer after Strict Press

2 Sets

1 Wall Walk

4 Goblet Squats

2 Burpee Box Jumps

Rest :30 b/t sets

Shoulder Press (Weightlifting Variable Reps & Sets)

Starting @ 55% for the set of 10 reps and then increasing incrementally by 5-10% over the course of 5 sets with the aim to end at 4 reps in the 75-80% range or around 8/10 RPE.

"Vulture" (8 Rounds for time)

Every 2:00 x 8 Sets

2 Wall Walks

8 KB Goblet Squats

4 Burpee Box Jumps

Box Height: (Rx24/20, S 20/16″)

KB: (Rx53/35, S 44/26)

Wall Walk: 10in
Score = Total Working Time (Logged as time/set)

Goal: Complete each set in 1:10-1:30, leaving :30-:50 of rest each round.

Primary Objective: Move through all three movements with consistent effort across all 8 sets. The two-minute window is tight, and its planned that way to keep the work to rest tight to focus on recovery in a small window.

Secondary Objective: Maintain wall walk quality as fatigue accumulates. The shoulders and midline will be taxed well before set 8. Brace hard, move with intention, and do not let the wall walk become sloppy as the goblet squats and burpee box jumps take their toll.

RPE: 8/10. Comfortably Hard

Stimulus: Gymnastics / Full Body Muscular Endurance

Mobility (Checkmark)

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch