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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

Specific Barbell Prep

10 Empty Bar Front Squats

5 Empty Bar Thrusters

2 Sets: Building to working loads

5 Thrusters

5 Front Squats

5 Pull-Ups or Modification

Building to workout barbell weight

Specific Primer / With Partner

1 Set with partner:

150m Row -- partner holds dead hang

10 Thrusters -- 5/5

10 Front Squats -- 5/5

10 Pull-Ups -- 5/5

Use this to confirm row split strategy, barbell load, pull-up scaling, and partner switching rhythm before the clock starts on "Fezzik and Inigo."

"Fezzik and Inigo" (Time)

3 Rounds for Time | With a Partner

300m Row

30 Thrusters

400m Row

40 Front Squats

500m Row

50 Pull-Ups

Barbell: (Rx 75/55, S 65/45)

Split reps as desired
Score = Time

Goal Time Domain: 22:00-30:00 | Time Cap: 35:00

Stimulus: Aerobic Capacity / Barbell Cycling / Partner Endurance

RPE: 7.5--8/10

Primary Objective: Consistent barbell management and pulling across all three rounds. The load is light by design, athletes should be moving fast and splitting efficiently with their partner.

Secondary Objective: Row splits consistent across all three intervals. The row distances climb each round, partners should agree on a split strategy before the clock starts and hold it. This may be splitting full rounds on the row or splitting each in two parts.

PRVN Reset (Checkmark)

For Quality: 3 Sets

:45/side Couch Stretch w/ Posterior Tilt

6/side Lateral Squat w/ Pause at Bottom (3 sec)

1:00 Supine Figure Four Stretch / side
Intent: Decompress the hip flexors and lateral hip after high-volume squat and hinge work.

Notes:

Couch Stretch

- Active posterior tilt — don't just hang into the stretch

- Ribs down, glute squeeze lightly

- Breathe into the restriction

Lateral Squat

- Foot flat on loaded side

- Sit into hip, not knee

- Pause at bottom — don't bounce out

Supine Figure Four

- Keep low back flat

- Drive knee gently away from chest

- Long exhales to let hip relax