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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

400m Easy Run

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2 Sets:

:30/:30 Samson Stretch and Lunge

:30/:30 Active Pigeon Pose

10/10 Single Leg Glute Bridges

10m A-Skips + 10m B-Skips

10m Ostrich Walk

10 Bootstrap Squats

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3 Sets:

10 Pause Glute Bridges (2 sec)

:30 Dead-Bug Alternating Heel Taps

8/8 Staggered Stance Single KB RDL

Specific Barbell Prep

5 Romanian Deadlifts @ empty bar

5 Deadlifts @ empty bar

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3 Sets: Adding Loads

3 Deadlifts + 3 Box Jumps (Step-Down)

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Building to working weight

Athletes should arrive at the workout with positions locked in — neutral spine, lat engagement, and controlled descent confirmed before the clock starts.

Specific Primer / Before Starting (Checkmark)

2 Controlled Sets:

200m Run at target effort

5 Deadlifts @ working weight

5 Box Jumps at working height

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Rest 2:00 or so before starting the workout

"Tiger" (Time)

For Time

1000m Run

20 Deadlifts

20 Box Jumps

800m Run

15 Deadlifts

15 Box Jumps

600m Run

10 Deadlifts

10 Box Jumps

400m Run

5 Deadlifts

5 Box Jumps

200m Run

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

Box Height: (Rx24/20, S 20/16″)
Time Domain: 16:00 – 22:00 | Time Cap: 30:00

Stimulus: Aerobic Capacity / Posterior Chain Endurance

RPE: 8/10

Primary Objective: Protect deadlift mechanics across all four barbell sections. The load is moderate, but the volume will build and the running will tax the posterior chain before every set.

Secondary Objective: Run smart on the 1,000m and 800m. The back half of this workout is where the workout is made. Athletes who pace the workout well on the front half will feel ready to finish the workout strong on the back half.

Mobility (Checkmark)

PRVN Mobility #7

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose