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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice (bike, row, or run -- get the legs warm)

12 Box Step-Ups (alternating, controlled)

6 Box Jumps

12 Knee Hug + Lunge and Twist

20 Glute Bridges

10 Good Mornings (empty barbell)

2 Sets

8/8 Single Leg Romanian Deadlift (empty barbell)

5 Box Jump Overs

10 American Kettlebell Swings (Warm-Up Loads)

Specific Bike and Kettlebell Swing Prep

Set 1 -- :20 cals @ hard effort followed by 8 American KBS with an empty or light kettlebell

Set 2 -- :25 cals at target effort followed by 6 box jump overs at working height

Set 3 -- :30 cals at working pace followed by 5 American KBS at working weight and 3 box jump overs at working height

Primer

2 Sets:

:30 cals at target calorie pace -- athlete confirms they can hit 20/14 in 45-60 seconds

8 American Kettlebell Swings at working weight

5 Box Jump Overs at working height

Use this to confirm bike pacing, kettlebell load, and box standard before Team of 3 begins.

"Fire Pit" (AMRAP - Reps)

20:00 AMRAP

For Reps -- Teams of 3

Athlete 1: 20/14 Cal Bike 29/20 Cal row or Ski

Athletes 2 and 3: AMRAP of the following ladder

10-20-30-40...

American Kettlebell Swings

Box Jump Overs

(Complete 10 KBS and 10 BJO, then 20 KBS and 20 BJO, then 30, and so on. Athlete 1 rotates to the floor when calories are complete and the next floor athlete moves to the bike.)

Kettlebell: (Rx53/35, S 44/26)

Box Height: (Rx24/20, S 20/16″)
Score = Total Reps Completed

Goals: 540-570 reps (Male/Male), 470-500 reps (Female/Female)

Stimulus: Team Conditioning

RPE: 7.5/10

Primary Objective: Maximize team rep accumulation through consistent bike rotation and smart floor splitting -- the team that transitions cleanly and keeps moving without long breaks will finish highest.

Secondary Objective: Maintain sound movement standards under fatigue -- kettlebell lockout and active hip extension on the box jump over both deteriorate late; coaches should watch these closely as the ladder climbs.

Accessories (Checkmark)

4 Sets:

For Quality

12 Ring Hamstring Curls

:30 Weighted Sorenson Hold

Rest as needed