HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

1 Minute Each
Spiderman

Samson stretch (:30s Each Side)

Push-up to Down Dog

Plank

Side Plank (:30s Each Side)

Hollow Hold or rock

B: Squat Snatch (Heavy Complex)

Heavy Complex:

1 Squat Snatch

1 Hang Squat Snatch

1 Overhead Squat

*We’ll start by working a 3-rep complex that is designed to be completed unbroken. "Heavy" is relative based on the athlete

*For athletes with excellent technique, the goal will be to build up in weight

*For athletes who need more work on mobility or technique, keep the weight lighter.

*This first piece is for everyone, regardless of where they are with this movement

Note: Record heaviest complex

C: Metcon (Time)

40/30 Cal Row/Ski or 30/21 Cal Bike

20 Squat Snatches (R+115/75, Rx 95/65)

40/30 Cal Row/Ski or 30/21 Cal Bike

*This shorter cardio and weightlifting workout is designed to take between 6-10 minutes

*SQUAT SNATCHES-Choose a light-moderate weight that you could cycle for reps. This should be a station that can be completed in less than 4 minutes (5 reps on the minute)

**For athletes who struggle with technique or mobility, there are several options:

1) Lower the weight and complete as squat snatches

2) Complete these as power snatches instead

3) De-construct the squat snatch into: power snatch + overhead squat

*Home cal sub 400m Run