HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes, For Quality

1:00 minute Machine of Choice (Easy pace)

5/5 World's Greatest Stretch

10 Tall Muscle Cleans

10/10 Staggered Stance Barbell Good Morning

3-5 + 1 Pogo Jump to Vertical Jump

B: Back Squat (

Every 2:30 minutes, 5 Sets, Complete the following:
Set 1: 5 @ 70%
Set 2: 4 @ 75%
Set 3: 3 @ 80%
Set 4: 2 @ 85%
Set 5: 1 @ 90%

Percentages are based on your 1-rep max Back Squat )

C: Metcon (Time)

"Will & Grace"

For Time:

27-21-15-9

Deadlifts

Front Squats

Shoulder to Overhead

Barbell: (Rx 115/75, S 95/65)

Score: Total Time Including Rest

Goal Time Domain:

11:00-15:00 minutes

Time Cap: 18:00 minutes

Primary Objective: Big sets on all movements. We are looking to complete each set with less than 3 breaks per round.

Secondary Objective: Fastest overall time.

Stimulus: Barbell Conditioning / Muscular Stamina