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CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio of Choice

:30/:30 Quadruped Hip Rotations

5/5 World's Greatest Stretch

10 Romanian Deadlifts

:30 Jump Rope (Singles or Dubs)

10 Alternating Cossack Squat

Specific Deadlift Prep

Set 1 and 2: 5 Reps @ light loads, building -- focus on lat engagement, bar drag, and breath at the top

Set 3: 5 Reps @ 50-60% -- reinforce bracing sequence, bar stays in contact with legs

Set 4: 3 Reps @ 70-75% -- full setup cue before each rep, building tension from the floor

*Put working loads on the bar

Primer (After Deadlifts)

3 Sets:

15 Double Unders or 30 Single Unders

3 Power Cleans building toward workout load

Use this to confirm barbell load before “Light Switch” begins.

Deadlift (Weightlifting Variable Reps & Sets)

Start at 80% and build across sets toward a 2RM. Goal is 90% or above by the final set. The seated box jump follows each deadlift set -- athlete sits fully on the box, eliminates all countermovement, and drives through the hips explosively. These train the same pattern. Keep rest honest and do not start early. The range for the Box Jumps is due to the athletes and how high they want to go. If going high, keep it to 1 box jump, if staying more moderate move to 3 box jumps

Modifications:

Level 1: Every 3:00 x 4 Sets -- 5-7 Deadlifts + 5-7 Box Jumps at a moderate, consistent load. Focus on position and mechanics over loading.

Hotel Gym / Travel or Mods: Hex Bar Deadlift or Romanian Deadlift 8-10 Reps at a light to moderate load. Substitute step-up to box or seated chair jump if a high box is unavailable.

"Light Switch" (Time)

For Time

5 Power Cleans

50 Double Unders (A: 75 Single Unders or 25 DU)

5 Power Cleans

50 Double Unders

5 Power Cleans

50 Double Unders

5 Power Cleans

50 Double Unders

5 Power Cleans

Barbell: (Rx 225/155, S 165/125)
Score = Time

Goals: 4:00--7:00

Time Cap: 7:00

Stimulus: Barbell Conditioning / Cycling

RPE: 8.5/10

Primary Objective: Complete each set of 5 power cleans as fast singles in under :45 -- setup, breathe, go.

Secondary Objective: Unbroken double unders every round -- use them to manage heart rate and reset before the next barbell set.

Accessories (Checkmark)

For Quality

4 Sets:

:30 Sorenson Hold

:15/:15 Copenhagen Plank

:15/:15 Side Star Plank

Rest as needed

Purpose: These isometric holds reinforce posterior chain endurance and lateral trunk stability -- direct carry-over for athletes who are building capacity in heavy pulling and maintaining position under fatigue across the Medusa Cycle.