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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 Row

—

2 Sets:

10 Bend and Bows

10 Cossack Squats

:20/:20 Samson Stretch and Lunge

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

:15 Dead Hang

—

8 Medball Squats

8 Medball Presses

8 Medball Walking Lunges

5 Wall Balls

Specific Prep

Walk through all four hold standards with partners before loading begins:

Ring Row to Chest Hold — body at 45 degrees or closer to parallel

Wall Sit — full 90 degree hip and knee position, no resting on the thighs

Dead Hang — full arm extension, active shoulders

Wall Supported Handstand Hold — locked out arms, tight midline, heels on the wall

Specific Primer

Then 2 x through with a partner

250m Row / Partner holds Ring Row to Chest Position

8 Wall Balls / Partner holds Wall Sit

6 Ring Rows / Partner holds Dead Hang

10 Medball Walking Lunges / Partner holds Wall Supported Handstand Hold

Use this to confirm all four hold standards, establish partner switching rhythm, and lock in medball load and ring row height before the clock starts on "Whale Shark."

"Whale Shark" (Time)

For Time: With Partner

1000m Row

100 Wall Balls

100 Ring Rows

100 Medball Walking Lunges

500m Row

50 Wall Balls

50 Ring Rows

50 Medball Walking Lunges

Medball: (Rx 20/14, S 16/12)

Wall Ball Target: 10/9ft

Ring Row Position: Body Parallel or as close to parallel on the floor directly underneath the bar.

Hold Format: One Partner Works, One Partner Holds:

Row → Non-rowing partner holds Ring Row to Chest (Position is at 45 degree angle to floor or closer to parallel)

Wall Balls → Non-working partner holds Wall Sit

Ring Rows → Non-working partner holds Dead Hang

Medball Walking Lunges → Non-working partner holds Wall Supported Handstand Hold

*The hold must be maintained whenever a rep is in progress. If the hold breaks, the working partner stops until the hold is re-established.
Goal: 24:00 – 30:00 | Time Cap: 35:00

Stimulus: Aerobic Capacity / Muscular Endurance / Partner Conditioning and Holds

RPE: 7-8/10

Primary Objective: Manage the hold mechanic consistently across the full workout. The hold is what drives output, if the hold breaks, the work stops. Communicate early before the hold fails rather than grinding to failure and losing time on a reset.

Secondary Objective: Keep big sets on the movements in order to reduce transition time as the transition to the holds eats a lot of time.

Mobility (Checkmark)

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon