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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

20 Alternating Arm Swings

12 Back Slaps

10 Alternating Scorpions

:20 Extended Plank Reverse Bridge

:30 Glute Bridge Hold

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 Bench Press

3 Sets: Adding Loads

3 Bench Press

Building to opening working load

Athletes should arrive at Set 1 warm through the chest and shoulders, confident in their setup, grip, and posterior chain position.

Specific Primer / After Bench Press (Checkmark)

2 Controlled Sets: Building to working loads

200m Run at target effort

3-5 Devils Press @ warm-up load

200m Run at working pace

3-5 Devils Press @ working load

Use this to confirm dumbbell load, hip finish standard, and run pace before the clock starts on "Humperdinck."

Bench Press (Weightlifting Variable Reps & Sets)

Should end at a Heavy Single @ RPE 9/10. Thought here is that you know you have another 10-15lb , 5-7kg in the tank.

Modifications / Adjustments:

Close Grip Bench Press / Dumbbell Bench Press / Floor Press

Level 1: 5 Reps Across @ 7 RPE

"Humperdinck" (Time)

4 Rounds for Time

400m Run

10 Devils Press

Dumbbell: 2 x (Rx50/35, S 40/25)
Goal Time Domain: 12:00-15:00:00 | Time Cap: 17:00

Stimulus: Aerobic Capacity / Full Body Muscular Endurance

RPE: 8.5/10

Primary Objective: Controlled, repeatable run pace across all four rounds. The Devils Press will punish anyone who sprints the run.

Secondary Objective: Unbroken or one-break Devils Press sets each round with smooth hip finish overhead, no arm-only reps.

Accessories (Checkmark)

For Quality

3 Sets

15 Banded Face Pulls

:20/:20 Single Arm Ring Plank