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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:

:15 Passive Hang + :15 Active Hang

8 Scapular Pull-Ups

5/5 Single Arm Ring Rows

:20 Hollow Body Hold

:20 Arch Hold

10 Ring V-Outs

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Then transition to the bar:

8 Bar Kip Swings

4 Kipping Knees to Chest

4-6 Toes to Bar Progression (Toes to Target / Alt Toes to Target / Full Toes to Bar)

Specific Gymnastics Prep

2 Sets:

:05 Ring Support Hold

3 Slow Ring Dip Negatives (:03 descent, pause at bottom)

3 Ring Dips or Modification

:10 Tuck Front Lever Hold or Progression

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Walk through the 5515 tempo standard and tuck front lever scaling before the EMOM clock starts. Athletes should understand the time under tension demand and arrive at minute 1 with positions already rehearsed.

Specific Primer / After Gymnastics EMOM (Checkmark)

2 Controlled Sets: Building to working loads

4-6 Toes to Bar

9/7 Cal Bike

6 Alternating Dumbbell Hang Snatches @ warm-up load

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6 Toes to Bar

9/7 Cal Bike

9 Alternating Dumbbell Hang Snatches @ working load

Use this to confirm dumbbell load, snatch turnover mechanics, and bike pace before the clock starts on "Spinner."

Gymnastics Strength EMOM (5 Rounds for reps)

10:00 EMOM

Minute 1: 3-5 Reps x 5515 Tempo Ring Dip

Minute 2: :20 sec Tuck Front Lever Hold

Tempo Dip = :05 sec Lowering from the Top, :05 sec Hold in Bottom of Dip, :01 sec on the Press back to Support, :05 sec Support Hold
Modifications / Adjustments

Tempo Ring Dip

- Add Band Tension / Toenail Spot

- Ring Push-Up with same tempo

Tuck Front Lever Hold

- Toenail spot with 1 leg and other leg tucked

- Hollow Hold with Band Pull Over Hold

"Spinner" (Time)

3 Rounds for Time

18 Toes-to-Bar

12/9 Cal Bike, 18/14 Row or Ski

18 Alt DB Hang Snatch

Dumbbell: 1 x (Rx50/35, S 40/25)
Goal: 7:00 – 11:00 | Time Cap: 12:00

Stimulus: Anaerobic Capacity / Gymnastics and Cyclical Power

RPE: 8.5-9/10

Primary Objective: Toe to Bar efficiency across all three rounds, broken sets early are faster than grip failure late. Plan to break early here in order to preserve quality sets later on in the workout.

Secondary Objective: Sprint the Echo Bike. At 12/9 calories the bike is a :30-:45 effort for most athletes. Treat it as a strong effort with a high output, short duration, and use the transition to the dumbbell to bring your breathing back down.

Mobility (Checkmark)

PRVN Mobility #1

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold