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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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:30/:30 World's Greatest Stretch

5/5 Open Book Thoracic Rotations

:30 Alternating Scorpions

:20 Wrist Circles (each direction)

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2 Sets:

:30 Jump Rope Practice

6 Romanian Deadlifts

6 Tall Muscle Cleans

6 Front Squats

4 Tall Cleans (Power to Squat with Crisp Footwork / Turnover and Pull into Front Rack)

Specific Barbell Prep

1 Clean + 3 Hang Cleans @ light loads

1 Clean + 2 Hang Cleans @ moderate loads

1 Clean + 2 Hang Cleans @ 5-10% below starting weight

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Then get working loads

Specific Primer / After Weightlifting (Checkmark)

2 Controlled Sets: Building to working loads

250m Row (building pace)

5 Single Dumbbell Box Step-Up Overs @ warm-up load

15 Double Unders

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250m Row @ working pace

5 Single Dumbbell Box Step-Up Overs @ working load

20 Double Unders

Use this to confirm row split, step-up height and dumbbell load, and rope rhythm before the clock starts on "Mako”

Weightlifting (5 Rounds for weight)

Every 2:30 x 5 Sets

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

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

Modifications:

- Adjust to the Hang Power Clean for all cleans or 3 Hang Power Cleans + 3 Front Squats for newer athletes in order to manage positions and develop technique.

"Mako" (Time)

3 Rounds for Time

500m Row or Ski or Run

20 Single Dumbbell Step-Up Overs

50 Double Unders (A: 75 singles)

Dumbbell Step-Ups: 1 x (Rx50/35, S 40/25)

Box (Rx24/20, S 20/16″)
Goal: 11:00 – 15:00 | Time Cap: 20:00

Stimulus: Aerobic Capacity / Cyclical Pacing

RPE: 7-8/10

Primary Objective: Maintain consistent row splits and protect double under efficiency across all three rounds as fatigue builds.

Secondary Objective: Steady step-up over pace with full hip extension at the top of every rep, keeping the torso tall and midline braced.

Mobility (Checkmark)

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch