HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds (For Quality)

100 m Run

10 Pike Leg Lifts (sitting on your butt with your hand next to your hips lift both feet)

10 Push-ups

10 Russian twist

10 Scap Pull-ups

B: Split Jerk

Pause Split Jerk + Split Jerk

(2s Pause in dip position)

Sets 1-2: 2+1 reps @ 60%

Set 3: 2+1 reps @ 65%

Set 4: 2+1 reps @ 70%

Sets 5-6: 1+1 reps @ 70%

- Rest 1ish min B/T Sets

% are based off your 1rm Split Jerk

C: Metcon (Time)

Gymnastics Skill Work
100 DU

100ft Handstand Walk (50 down/50 back)

400m run

100 Handstand Walk

100 DU

100 Handstand walk

400m run

100 Handstand Walk

100 DU

R+: As Prescribed

Rx: 25ft HSW (12.5 down/ 12.5 back)

Scaled: 4 Wall walks / 200 Single Unders

Note 50ft=HGX Grown Strong wall to wall ball wall

Goal: 14-16:00

CAP: 20 Min

Work on unbroken sets on the HSW and focus on starting with you hands behind a line and finishing over the line. Work on smart sets with the double unders and break if you need to manage shoulder fatigue

Machine Sub:

Bike: 22/16 Cals

Row & Ski 30 cals