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CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

10 PVC Pass-Throughs

10 Scap Retractions from a Dead Hang

8/8 Single Arm Banded Pull-Down

8/8 Hip 90-90 Transitions

8 Inchworm to Push-Up

10 Alternating Reverse Lunges

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2 Sets:

5 Ring Rows (pause 1 second at sternum each rep)

5/5 Single Arm Dumbbell Strict Press

8 Alternating Dumbbell Snatch, light

8/8 Single Arm Overhead Lunge Steps, ligh

Specific Ring Muscle-Up Prep

Gymnastics Skill: Ring Muscle-Up Progression

Set 1 -- Establish false grip in rings, 3-5 slow ring rows with false grip, pause at sternum and feel the lat engagement, then 3-5 jumping transitions from below the rings to support. Then add in Ring Support Holds and Bottom of Ring Dip Holds

Set 2 -- 3-5 low ring banded or low ring muscle-up transitions, pause 2 seconds in support at the top, coach the turnover and elbow drive past the rings

Set 3 -- 3 controlled attempts at the current progression level -- low ring options, strict pull-ups + dips, kipping drill for those building -- confirm positions are clean before the skill block opens

This is a 12-minute structured skill block. Coaches facilitate athletes through the progression that matches their current capacity. Beginners work strict ring row transitions and low ring jumping ring dips to support. Intermediate athletes develop kipping timing on the low rings and the pull-to-press connection. Advanced athletes refine efficiency and consistency working to better mechanics. The progression moves from strict to kipping and from low rings to high rings -- athletes should not skip steps to get to the "real" version. Mechanics first.

Primer (Checkmark)

2 Sets:

25ft (7.5m) Single Arm Dumbbell Overhead Lunge

6 Alternating Dumbbell Snatch at working weight

3/2 Ring Muscle-Ups or progression equivalent

Use this to confirm dumbbell load and ring standard before La-Z-Boy begins.

Modifications:

- Chest to Bar Pull-Ups + Ring Dips

- Strict Pull-Ups + Ring Dips

Level 1: 5 Sets of 5 Ring Rows with a false grip + 5 Box-Assisted Ring Muscle-Up transitions -- prioritize feel of the movement over load or volume

Hotel Gym / Travel: 5 Sets of 5 Strict Pull-Ups with a 2-second pause at the top + 5 Dumbbell Push Press -- build vertical pulling and pressing positions with available equipment

"La-Z-Boy" (Time)

For Time

4 Rounds

50ft Single Arm DB Overhead Lunge

25 Abmat Sit-Ups

15 Alternating Dumbbell Snatch

5/4 Ring Muscle-Ups (A: 10 Strict Pull-Ups+10 Strict Dips)

Dumbbell: (Rx50/35, S 40/25)
Score = Time

Goals: 12:00--16:00

Time Cap: 18:00

Stimulus: Gymnastics / Upper Body Skill Under Fatigue

RPE: 8.5/10

Primary Objective: Ring muscle-ups or variation completed unbroken or in 2 sets or less each round -- protect this standard across all 4 rounds, not just the first.

Secondary Objective: Manage the dumbbell work strategically -- the snatch and lunge loads should not destroy your grip before you reach the rings.

Accessories (Checkmark)

For Quality

4 Sets:

10 Ring Rows

:15 Hollow Hold

:30 Weighted Plank

Rest as needed b/t sets and exercises