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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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10 PVC Pipe Passthroughs

8/8 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

5/5 World's Greatest Stretch

:15 Extended Plank Reverse Bridge

:15 Hollow Hold

Specific Prep

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Overhead Squat

3 Snatch Balance

3 Position Snatch (High Hang + Hang + Low Hang)

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Add Loads

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3 Sets

Snatch + 2 Hang Snatch + Overhead Squat

Primer for the Workout: After Snatch

200m Run

5 Power Snatch @ Load 1

3 Power Snatch @ Load 2

200m Run

2 Power Snatch @ Load 3

Snatch Complex (Weight)

Every 2:00 x 5 Sets

Snatch + 2 Hang Snatch + Overhead Squat
Starting @ 65% of 1RM Snatch and increasing to a heavy complex for the day. The priority is still the Hang Snatch here, but we are looking to increase to a heavier load than we did in week 1 of this cycle.

The Hang Snatch can be either a Power Snatch or a Squat Snatch. Ideally we catch high and start catching lower and lower on each set

Modifications:

Level 1: 4 Hang Power Snatch + 1 Overhead Squat @ light to moderate loads (each set across)

Movement Limitations: Adjust to Hang Cleans or Dumbbell Snatch

"Goldmember" (Time)

For Time

400m Run

30 Power Snatch (Rx 95/65, S 75/55)

400m Run

20 Power Snatch (Rx 115/75, S 95/65)

400m Run

10 Power Snatch (Rx135/95, S 115/75)
Goal: 11-15 min

Time Cap: 20 min

RPE: 8/10

Stimulus: Aerobic Capacity / Progressive Barbell Loading

Primary Objective: Manage rep strategy on the first two snatch sets to arrive at the final 10 reps with something left.

Secondary Objective: Consistent 400m pacing across all three runs.

Mobility (Checkmark)

PRVN Mobility #8

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold