HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds

10 Good Mornings (empty bar)

10 Barbell Push Press (empty bar)

50ft walking Lunges

50ft Walking Leg kicks

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

B: Split Jerk (Week 2/12)

Pause Split Jerk + Split Jerk

(;02 Pause in dip position)

Sets 1-2 : 2+1 reps @ 65%

Set 3-4 : 2+1 reps @ 70%

Set 5: 1+1 reps @ 75%

Set 6: 1+1 reps @ 75-78%

- Rest 1ish minutes B/T Sets

% are based off your 1rm Split Jerk

C: Metcon (Time)

For Time

5 Rounds

2 Rope Climbs

50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates) (25m down 25m Back)

20 Jump Split alt Lunges

R+: As prescribed

Rx: 1 rope climb

Scaled: 2 Lay to stand rope pull-ups or 4 Knees to Elbows

Goal: 12-15min

18min time Cap

Use this workout to work on rope climb quality and technique. Focus on you descent and ways you can speed up transitions without using any extra pulls or energy on the way down.

D: Metcon (No Measure)

Accessories (If time permits)
3 Rounds

20 Banded Lat Pulldowns

10 Weighted Ring Rows