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HomeGrown AthletX - Functional Fitness

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Body Heat, Mobility, Activation (5 min)

2:00 Row

:30/:30 Active Pigeon Stretch

:20/:20 Samson Stretch

:30 Dead-Bug

:30 Bird Dogs

General Prep (8-10min)

2 Sets: For Quality

:30 Jump Rope

5/5 Worlds Greatest Stretch

6 Compression Sit-Ups

:20 Hollow Hold

10 Deep Lunge Mountain Climbers

Specific Barbell Prep + Get to Working Loads (5-7 minutes)

Back Squat

5 Reps @ 50%

3 Reps @ 60%

3 Reps @ 70%

2 Reps @ 75%

Back Squat (10:00 EMOM
1 Rep @ 80%+

Build over the course of 10 reps with the goal of ending with 3 sets @ 90%+
)

-

% of 1RM Back Squat

Key focus areas:

Global Tension / Bracing

Root through the feet.

Modifications:

We can adjust to a Box Squat for those with knee issues

We can adjust to a Split Squat for those with back issues.

"Existential Burden" (3 Rounds for time)

15:00 EMOM

minute 1: 50 Double Unders (A: 100 singles)

minute 2: 12 Up Downs

minute 3: 15 GHD Sit-Ups (A: V-Ups)

minute 4: Max Forearm Plank

minute 5: Rest
--

"Existential Burden" is a midline-focused EMOM combining jump rope coordination, aerobic bodyweight conditioning, core endurance, and isometric strength. The design challenges athletes to stay consistent under fatigue while balancing dynamic movement with static holds. The key is smooth execution, controlled breathing, and smart pacing, especially in the max plank hold.

Goal: Consistent completion of work across all four active minutes

Stimulus: Midline endurance, aerobic capacity, stamina under sustained tension

RPE: 7.5–8.5/10

Focus: Stay relaxed and composed through high-skill double unders and transitions, manage core fatigue carefully

Key focus areas:

Control breathing through all movements to prevent early burnout

Move efficiently in dynamic pieces (double unders, up downs) to allow a strong plank effort

Stay mentally disciplined during the forearm plank hold

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HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Landmines:

EMOM

8x8 T Rows, build in weight

***

10 reps of the following movements

Front squat

Offset reverse lunge (same side step back)

Squat press single arm (right)

Squat press single arm (left)

Squat press (together)

Rotational clean and press

Split jerk (right)

Split jerk (left)

Hip rotations

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STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025

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HomeGrown AthletX - Functional Fitness

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Body Heat + Mobility (5-7 min)

2:00 Cardio Choice

:30 Alternating Scorpion Stretch

:20/:20 Samson Lunge

10 PVC Pipe Pass Throughs

:15/:15 Standing PVC Pipe Prayer Stretch

General Prep (4-6 min)  

2 Sets: For Quality

10/10 Hand to Hand Wrist Circles

10/10 Alternating Arm Swings

5 Hang Muscle Snatch + 5 Hang Power Snatch + 5 Overhead Squats

:15 Ring Support Hold

:15 Bottom of Ring Dip Hold

8 Muscle-Up Row Transitions

Accessories (Checkmark)

3 Sets: For Quality

10-12 Ring Rows*

:15 Ring Support Hold

15-20 Banded Face Pulls

*Feet Elevated if you can maintain good positions for 10-12 reps

Snatch (10:00 EMOM
1 Snatch @ 80%+)

---

% of 1RM Snatch,

*Snatch can be Power or Squat

Modifications:

We can adjust to a hang variation today and stick with Power Snatches in order to keep the overall technical and mobility needs limited.

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups

Squat snatches

135lb/95lb
(Rx135/95, S 115/75)

"Amanda" is a classic high-skill CrossFit benchmark that tests gymnastics proficiency, Olympic lifting technique, and composure under fatigue. The short rep scheme encourages athletes to move with urgency, but the technical demands of both movements require controlled execution. This is a workout where precision wins over reckless speed.

Goal: 4–8 minutes

Time Cap 12 minutes

Stimulus : High-skill gymnastics and barbell cycling under fatigue

RPE: 9/10

Focus : Maximize efficiency on muscle-ups, prioritize clean and confident lifts under fatigue

Key focus areas:

Stay composed on the rings—misses are costly

Maintain snatch technique under pressure

Control breathing and transitions to avoid redline mistakes

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STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025

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HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training:

5 sets

15 Red band face pulls

10/10 Red band paloff press

***

15 KB swings

15 KB high pulls

100M KB farmers carry

***

20 Weighted box step ups

100M DB farmers carry

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HomeGrown AthletX - Functional Fitness

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Bodyheat and Mobility: (4-6 min)

2:00 Cardio Choice

-

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch

(5 sec Pause in Stretch)

:30/:30 Couch Stretch

General Prep: (5-7 min)

3 Sets

20 Plank Shoulder Taps

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird Dog

10 Romanian Deadlifts

10 Alternating Box Step-Ups

Specific Prep (5-7min)

3 High Hang Muscle Cleans

3 Hang Power Cleans

5 Push-Ups

5 Box Jumps

–

2-3 Sets, building to working loads

3 Power Cleans, Building to Working Loads

5 Push-Ups

5 Box Jumps

Deadlift (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 85%
Set 3: 1 Reps @ 90%
Set 4: 5 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 95%+)

% 1RM Deadlift

Modifications:

Move to a Sumo Deadlift, Hex Bar Deadlift, or Block Deadlift as primary scales for the day.

"The Cave and Beyond" (AMRAP - Rounds and Reps)

8:00 AMRAP

10 Power Cleans

15/10 Push-Ups

10 Box Jumps

Barbell: (Rx135/95, S 115/75)

Box Height: (Rx24/20, S 20/16″)
-

"The Cave and Beyond" is a moderate-weight, muscular endurance AMRAP that combines barbell cycling, bodyweight pressing stamina, and explosive lower body movement. The short time domain demands consistent movement, tight transitions, and smart effort management to avoid early burnout.

Goal: 3-5 rounds

Stimulus: Muscular stamina, aerobic threshold, barbell cycling under fatigue

RPE: 8.5/10

Focus: Sustainable barbell cycling, smart push-up pacing, efficient box jump rhythm

Key focus areas:

Move steadily through the barbell without redlining early

Manage push-up fatigue early to avoid failure in later rounds

Stay tight and explosive on box jumps, minimizing wasted movement

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STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025

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HomeGrown AthletX - Functional Fitness

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General Prep: (6-8 min)

400m Run

—

20 Line Hops (Forward and Back)

20 Line Hops (Lateral)

:30 Down Dog Calf Gas Pedals

20 Glute Bridges

:20/:20 Single Leg Glute Bridge Hold

Specific Prep / Primer (4-5 minutes)

Spend 2 minutes on Rowing Technique

–

Adjust Bike Heights and Hit 45-60 seconds @ moderate pace

–

1 Mini Round

250m Row

200m Run

10/8 Cal Bike @ Hard Pace

"The Philosophers Journey" (4 Rounds for calories)

For Max Calories

4 Sets:

5:00 AMRAP

24/18 Cal Row or Ski or 17/13 Cal Bike

400m Run

- Max Calories

- Rest 2:30 b/t sets -

Optional Accessories (Checkmark)

3 Sets:

1:00 Weighted Plank

:30/:30 Side Plank

:15/:15 Copenhagen Plank

Announcements

STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025

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HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training:

Single arm

12 DB swings (shoulder height)

12 DB hang power cleans

12 DB shoulder to overhead

12 DB hammer curls

100M DB overhead carry

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HomeGrown AthletX - HGX-FIT

A: Bench Press (12 min to build to a heavy 1rep)

B: Metcon (No Measure)

3 sets

8 DBs Close grip press

8 DB Pullover

10 DBs Standing flys

8 DBs Skull crushers (floor)

***

5 sets

8 Ring dips

12 Diamond push-ups

16 Vups

Announcements

STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025

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HomeGrown AthletX - Functional Fitness

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Body Heat + Mobility (4-6 min)

1:30 Cardio Choice

—

:20/:20 Scorpion Stretch

:30 Extended Plank Reverse Bridge

:20/:20 Active Pigeon Stretch

:30 Down Dog Toe Touch

General Prep (4-6 min)  

2 Sets: For Quality

8 Bootstrap Squats

10 Deep Lunge Mountain Climbers

5 No Jump Burpees

5 Tall Muscle Clean

5 Strict Press

5 Front Squats

Specific Prep (8-10 min) 

3 Bar Facing Burpees

6 Bar Kip Swings

6 Kipping Knee Raises or Toes to Target

4-6 Thrusters @ Warm-Up Loads

3 Bar Facing Burpees

6 Toes to Bar or Modification

6 Thrusters @ Working Load

–

Then Spend 5 minutes setting up for Strict Press and the Deficit Split Squat

Strength Superset (8 Rounds for weight)

Every 2:00 x 5 Sets

5/5 Deficit Split Squat (Farmers Loaded)

3 Strict Press
--

Split Squat: Challenging, Unbroken Loads @ 20x1 Tempo

Strict Press starts @ 80%+ and build to a heavy 3 or the day

Modifications:

Traditional Split Squat or Adjust to a Step-Up for those with knee issues

Consider adjusting to a Dual or Single Dumbbell Press. A Landmine Press could be another good alternative.

"First Principles" (AMRAP - Rounds and Reps)

12:00 AMRAP

3 Bar Facing Burpees

5 Thrusters

7 Toe to Bar

Barbell: (Rx 95/65, S 75/55)
--

Goal: 8-11 Rounds

Stimulus: Upper Body Density / Quick Transitions

RPE : 8/10

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Announcements

STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025

HomeGrown AthletX - Functional Fitness

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General Prep (4-6min) 

200m Run

2 Sets: For Quality

:20 Wall Lean March

:30 Alternating Single Arm Hanging

8/8 Single Arm Renegade Row with Elevation

8 Plate Ground to Overhead

Specific Prep (8-10 min)

3/3 Single Arm Devils Press @ Warm-Up Loading

6 Bar Kip Swings

4 Jumping Pull-Ups w/eccentric

6 Russian Swings + 4 American Swings @ Workout Loads

–

3/3 Single Arm Devils Press @ Workout Loading

5 Pull-Ups or 3 Strict or Banded Strict Pull-ups or 5 Jumping Pull-Ups

5 American Kettlebell Swings

100m Run

"Omega Protocol" (Time)

5 Rounds for Time

5/5 Single Arm Devils Press

10 Pull-Ups

15 American Kettlebell Swing

200m Run

Dumbbell: (Rx50/35, S 40/25)

Kettlebell: (Rx53/35, S 44/26)
"Omega Protocol" is a gritty, conditioning-focused workout blending full-body dumbbell work, pulling endurance, posterior chain stamina, and running efficiency. This is a steady grind that rewards consistent pacing, smart grip management, and breathing control over all five rounds.

Key focus areas:

Manage grip fatigue early (devil’s press, pull-ups, kettlebell swings all demand grip and shoulder stamina)

Breathe efficiently during dumbbell and kettlebell work to stay aerobic

Use the run as controlled active recovery to reset between rounds

Bodybuilding Finisher (Checkmark)

3 Sets: For Quality

Bicep 21's

15/15 Banded Terminal Knee Extension

:30 Weighted Wall Sit