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CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

10 Bootstrap Squats w/Deep Squat Thoracic Rotation

8/8 Quadruped Hip Circles each direction

8/8 Quadruped Thoracic Rotations / Side

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2 Sets:

5 Barbell Bradford Presses w/lockout

5 Behind the Neck Press in Split

10 Back Squats

5 Jumping Back Squats

Specific Split Jerk Prep

Set 1 -- Empty bar x 3-5 Split Jerk, coaching the dip-drive and landing position, pause 2 seconds in catch each rep

Set 2 -- 4 Split Jerks @ 40-50%, focus on foot landing timing and overhead lockout

Set 3 -- 3 Split Jerks @ 60-65% , building toward opening working weight, confirm footwork is dialed

Primer (After the Split Jerk)

3-4 Sets:

3 Back Squats building to opening weight

8 Wall Balls at prescribed weight and target height

Use this to confirm load and wall ball standard before Love Seat begins.

Split Jerk (Weightlifting Variable Reps & Sets)

Athletes should approach the final one to two sets feeling challenged, but technically sound. A true 3RM here is around 85%, with five to ten pounds still available. Do not chase numbers at the expense of positioning -- a missed rep or a soft lockout is a signal to hold the weight, not add more.

Modifications:

Level 1: 3 Pause Split Jerk per set -- one second pause in the dip, three second hold in the catch. Reduce loading to 60-70% and prioritize foot placement and lockout quality over weight on the bar.

Hotel Gym / Travel: Dumbbell Push Press x 5 reps, heavy, building across sets. Focus on a vertical press path and controlled descent.

"Love Seat" (5 Rounds for weight)

10:00 EMOM

Minute 1: 5 Back Squats

Minute 2: 15 Wall Balls

Back Squat @ 70-80%

Wall Balls: (Rx 20/14, S 16/12) 10/9ft
Score = Total Load

Record Notes on Wall Balls

Goals: Finish on 5th set at 80% for the Back Squat and hold unbroken wall balls across all 5 minutes

Stimulus: Absolute Strength + Strength Endurance

RPE: 7.5/10

Primary Objective: Maintain unbroken back squats across all five sets with consistent speed on the concentric and control on the eccentric -- no grinding.

Secondary Objective: Sustain wall ball mechanics through fatigue -- elbows under the ball, full depth, and every rep hitting the target.