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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

1:30-2:00 Row

:30/:30 Samson Stretch and Lunge

:30/:30 Active Pigeon Pose

10/10 Single Leg Glute Bridges

:30 Glute Bridge Hold

10 Bootstrap Squats

:30 Dead-Bug Alternating Heel Taps

8/8 Staggered Stance Single KB RDL

Specific Barbell Prep

5 Tall Muscle Clean

:15 Behind the Back Elbow Punch Throughs

10 Empty Bar Back Squats

5 Hang Power Cleans

3 Tall Squat Cleans

10 Empty Bar Back Squats

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3 Sets: Building to starting squat weight

3 Back Squats

Specific Primer / After Back Squat (Checkmark)

2 Sets: Building to working loads

:30--:45 Row at building pace

3 Hang Squat Cleans @ light

3 Hang Squat Cleans @ 5-10% below starting weightUse this to confirm row damper, hang position, and turnover mechanics before "Inigo" begins.

Back Squat (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:

Level 1: 5 Reps Across @ 7 RPE

"Vizzini" (5 Rounds for weight)

For Load:

15:00 EMOM

Minute 1 - 12/9 Cal Row or Ski or 8/6 Cal Bike

Minute 2 - 3 Hang Squat Clean

Minute 3 - Rest

Hang Clean, starting @ 70% of 1RM

% is Based on 1RM Clean
May build the heavy 3 within the range to an RPE 8.5 top single for the day, but the goal is no misses.

Record Each Working Weight

Goals: Row completed in under :50 per set / Build to ~85% of 1RM on the final set of hang cleans.

Stimulus: Weightlifting Conditioning / Technique Under Moderate Fatigue

RPE: 7/10

Primary Objective: Hang clean technique and loading. This is a clean progression day - focused cals, dialed in positions, quality front rack on every catch.

Secondary Objective: cals completed in under :50 at a controlled 80% effort.

Optional Accessories (Checkmark)

5 Sets:

5/5 Bulgarian Split Squat

5/5 Bulgarian Split Squat Jumps

:30 Weighted Sorenson Hold