HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets
10 Bootstrap Squats

5 Squat Jumps

5 Inchworm Push-Ups

10 Banded Face Pulls

10 KB Deadlifts

10 Russian KBS

B: The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Back Squat (1 Rep Max)

Shoulder Press (1 Rep Max)

Deadlift (1 Rep Max)
Cycle test #1

This will be on a 40:00 Clock to allow you to tackle the back squat, strict press, and deadlift on your own time. Ideally we want to limit the amount of lifts @ or above 85%. This means we start to have longer rest periods as we start to hit singles at those high percentages. Start each lift with 5 reps @ 50%, then go to 3 reps @ 60%, 3 @ 70% then we should go to singles the rest of the way to a 1RM for each on the day.

C: Metcon (No Measure)

Mobility - 7min
1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose