HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2:00 minute Cardio Choice

Into..

3 Rounds

10 Scapular Pull-Ups

5/5 Single Arm Ring Row @ 30x1 Tempo

10 Banded Face Pulls

Into..

3 Rounds

Bar Shapes : Neutral Hang + Hollow Hang + Neutral Hang + Arch Hang

Hold each position for 3-5 seconds

Rest as needed between each set through

B: Gymnastic Skills (Bar MU and Chest to bar pull-ups)

C: Metcon (Time)

"Boss Fight"

3 Rounds:

15 Chest to Bar Pull-Ups

15 DB Thrusters (Rx50/35, S 40/25)

15 Burpees to Target

1:00 rest between rounds

-Directly into-

3 Rounds:

8 Bar Muscle-Ups

8 Dual DB Ground to Overhead

8 Box Jump Overs (Rx24/20, S 20/16″)

1:00 minute rest between rounds

Score: Total Time Including Rest

Time Domain: 16:00-20:00 minutes

Time Cap: 25:00 minutes

Primary Objective: Complete each set of 3 rounds in under 10:00 minutes

Secondary Objective: Focus on a movement you have a particular challenge with and plan to hit that with intensity, intent and planning of breaks to keep the other movements flowing well.

Stimulus: Open Style Effort / High Intensity Triplet