HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for Quality
:20-30s Ring Support

:20-30s Dead hang Hold on pull up bar

:20-30s Superman Hold

B: Clean (Pull Complex - Build to Heavy 5 TNG Power cleans)

3 Sets:

1 Clean Grip Tempo Deadlift (4s up, 4s down)

1 Clean Grip Deadlift

1 Clean Pull

really work on positioning

then

build up to a heavy 5 touch and go power clean

C: Metcon (Weight)

Part 1-

AMRAP 15:

30 Double Unders (sub 60 single unders)

15 Deadlifts (R+115/75, Rx 95/65)

30 Double Unders

15 Hang Power Cleans

30 Double Unders

15 Push Jerks

Part 2-

At the 15 until 23min

Then 8 minutes to find heaviest lift in the COMPLEX of: 3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk without releasing hands from the barbell.

We have made this workout a little CrossFit Open-Esg. Workout…then lift heavy.

It is 23 minutes total – Pt 1.15:00 AMRAP, straight into 8:00 of Lifting.

Scoring – number of rounds and reps completed in the 15:00 AMRAP, plus the Heaviest Load in the ‘Complex’.

DOUBLE UNDER

This will take less than :30. The shoulders will feel it in latter rounds.

30 reps are just enough to make the barbell feel a little more uncomfortable.

DEADLIFT

15 Deadlifts at will take ~:30.

Light loading for a lower body pull. Athletes shouldn’t need to break-up 15 reps, but likely will to save grip for the Hang Power Clean. A lot of athletes should think of a loading that they can break into 2 sets by choice.

HANG POWER CLEAN

we start to move into a light-medium loading. However, like the Deadlifts athletes should be considering 2-3 sets across the board.

Movement starts with athlete standing up and taking a bow to the "hang".

Possibly the movement that will cause the most difficulty…..and increase the grippy-ness!

PUSH JERK

Although not typically categorized as the "moderate" load, for 15 reps in a 15:00 AMRAP, will definitely start to feel on the heavier side.