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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

1:00-2:00 Cardio Choice

2 Sets:

:30 Jump Rope

10 Banded Passthroughs

15 Banded Pull-Aparts

10 Air Squats + 5 Jumping Squats

5 Inchworm Push-Ups

20 Bear Plank Shoulder Taps

Specific Barbell Prep

3 Sets:

3 Bench Press + 3 Bent Over Ballistic Chest Pass

Building to working Loads

Specific Primer After Bench

2 Rounds:

15 Double Unders or 30 Single Unders

3 Burpees

5 Wall Balls

Rest 2:00 then hit the workout

Bench Press (Weightlifting Variable Reps & Sets)

Starting @ 70% on Set 1 (5 Reps), and increasing by feel to around an 9/10 RPE on our 5th Set (3 Reps).

Goal here is around 85-90%

"Carnage" (AMRAP - Rounds and Reps)

For Rounds & Reps

12:00 AMRAP

100 Double Unders (75 singles)

25 Burpees

50 Wall Balls

Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Goal: 2+ Rounds

Primary Objective: Move through each movement with a sustainable, consistent pace that allows for minimal transition time and no extended standing rest. The goal is to maintain consistent big sets on both the Double Unders and the Wall Balls. Athletes who manage the burpees well will separate themselves.

Secondary Objective: Complete each round of the workout in under 6 minutes

Stimulus: Gymnastics / Monostructural Conditioning / Aerobic Capacity

RPE: 7.5-8/10

Accessories (Checkmark)

Part A)

3 Sets:

12 Weighted Maltese Raises

12 Weighted Victorian Raises

Part B)

3 Sets:

12/9 Strict Ring Dips

25 Banded Tricep Extensions

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Accumulate 1:00 Ring Support Hold