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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

1:00 Row + 1:00 Jump Rope

: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

-

2 Sets

10 Pause Glute Bridges (2sec)

:30 Dead-Bug Alternating Heel Taps

:30 Alternating Bird-Dogs

8/8 Staggered Stance Single KB RDL

Specific Prep

2-3 Sets:

:30-:45 Row, Building Pace

5 Romanian Deadlifts

3 Hang Clean High Pulls

5 Hang Power Cleans

3 Seated Box Jumps, building to working height

:30 Jump Rope Practice

Barbell Prep and Primer

3 Sets:

3 Deadlifts + 2 Seated Box Jumps

Building to working Loads

Deadlift (Weightlifting Variable Reps & Sets)

Modifications:

Level 1: Every 3:00 x 5 Sets: 6-8 Reps as Romanian Deadlift or Traditional Deadlift with light to moderate loads + 3 Seated Position to Vertical Jump

Movement Limitations: Hex Bar Deadlift / Sumo Deadlift / Romanian Deadlift ( + 3 Seated Vertical Leaps )

"Central Intelligence" (Time)

For Time:

1k Row

30 Hang Power Cleans

100 Double Unders (A:200 singles)

Barbell: (Rx155/105, S 125/85)
Score = Time

Goal: 7-11 minutes

Time Cap: 13 minutes

Primary Objective: Manage the barbell strategically across the 30 Hang Power Cleans. This is the make-or-break section of the workout and athletes who go unbroken too early will pay with forearm fatigue and trouble on the dubs.

Secondary Objective: Hold a strong, sustainable pace on the row without blowing up before the barbell. Row should feel like an 8/10 effort, so it's strong but not all out.

Optional Accessories (Checkmark)

3 Sets:

:40 RKC Plank

:40 Sorenson Hold (Weighted)

:20/:20 Paloff Press Hold

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HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Interval training

Banded face pulls

Wood chops

Paloff press

Small plates (Y, T, W)

Plate ground to overhead

Wall push-ups

March in place (against the wall)

Supported squats (Rig post)

Single leg balance

Plate halos

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HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Bench Press (12min to build to a heavy 2rep
then...
5x8 at 70%
Rest as needed b/t sets)

B: Metcon (Checkmark)

3 sets

10 DBs Barrel press

10 DBs Close grip press

10 DBs Flat or standing flys

10 DBs Deficit push-ups

****

3 sets

10 BB Skull crushers

10/10 DB Kickbacks

****

CORE:

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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

1:30 Cardio Choice

-

10 PVC Pipe Passthroughs

8/8 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

5/5 World's Greatest Stretch

:15 Extended Plank Reverse Bridge

:15 Hollow Hold

Specific Prep

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Overhead Squat

3 Snatch Balance

3 Hang Squat Snatch

-

Add Loads

Hang Snatch

3 Sets x 3 Reps, Building to Starting Weights

Warm-Up and Primer for Metcon

@ Warm-Up Loads

3 Dumbbell Burpees

3 Dual Dumbbell Hang Muscle Snatch

5 Dual Dumbbell Front Squats

7 Bar Kip Swings

5 Strict Knee Raises

-

@ Warm-Up Weights

2 Devils Press

4 Dual Dumbbell Front Squat

2-4 Kipping Knees to Chest

2-4 Kipping Toes to Target or Alt Toes to Target

2-4 Reps @ Toes to Bar or Modification for the Day

-

@ Working Weights

2 Devils Press

4 Dual Dumbbell Front Squat

2-4 Reps @ Toes to Bar or Modification for the Day

Hang Snatch (Weightlifting Variable Reps & Sets)

Starting @ 60% on Set 1 (4 Reps), and increasing by feel to a heavier double at around an 8/10 RPE on Set 5.

The Hang Snatch can be either a Power Snatch or a Squat Snatch. Ideally we catch high and start catching lower and lower on each set

Modifications:

Level 1: 5 Hang Power Snatch @ light to moderate loads (each set across)

Movement Limitations: Adjust to Hang Cleans or Dumbbell Snatch

"Skyscraper" (Time)

For Time

Every 2:30 x 5 Sets

4 Devils Press

6 Dumbbell Front Squats

10 Toes to Bar

Dumbbells: 2 x (Rx50/35, S 40/25)
Score = Slowest Time / Set

Mobility (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Warm-Up

2:00-3:00 Cardio Choice

2 Sets:

10 Banded Pass-Throughs

10 Banded Pull-Aparts

10 Scap Pull-Ups

:20 Hollow Body Hold

:20 Arch Hold

5/5 Half-Kneeling KB Press

Specific Prep

2-3 Sets:

:15 Passive Hang + :15 Active Hang

10 Ring Rows + :15 Ring Support Hold

8 Bradford Press @ empty barbell (front rack to back rack and back to front rack)

Build weighted pull-up loading and confirm strict press weight across sets before the clock starts. The Bradford Press is a range of motion primer, not a working set, so keep it light and smooth.

-

Then.. Add Loads to barbell prior to starting

Strength EMOM (2 Rounds for weight)

12:00 EMOM

minute 1: 3-3-2-2-1-1 Weighted Strict Pull-Ups

minute 2: Unbroken Strict Press @ 55% of 1RM

*1 sec Pause Overhead on each Strict Press Rep

Weighted Pull-Ups: Start with heavy sets of 3 and add loads as the reps descend to sets of 1.

Strict Press: The weight will be taken from the floor and we are looking to tackle 50% for an unbroken set of reps in the range of 10-15 reps on each set, with the focus on volume accumulation and a challenging unbroken set that varies lightly set to set.
Goal: Consistent unbroken sets on the press each minute / Near maximal loading on the 2s and 1s for pull-ups

RPE: 7.5-8/10

Secondary Objective: Build pull-up loading with intention. Athletes should arrive at the 2s and 1s at a weight that is genuinely challenging, not simply heavy for appearance. The descending rep scheme exists to allow loading to climb safely.

[Strength EMOM: Level 2, Lever 1, & Masters 55+] (2 Rounds for weight)

Level 2:

12:00 EMOM

minute 1: 5-7 Strict Pull-Ups

minute 2: Unbroken Strict Press @ 55% of 1RM

*1 sec Pause Overhead on each Strict Press Rep

---

Level 1:

12:00 EMOM

minute 1: 5-7 Banded Strict Pull-Ups

minute 2: Unbroken Strict Press @ 55% of 1RM

*1 sec Pause Overhead on each Strict Press Rep

---

Masters 55+

As prescribed

[Strength EMOM: Competitor & Travel] (2 Rounds for weight)

Competitor

As prescribed

---

Travel / Hotel:

12:00 EMOM

minute 1: 5-7 Strict Pull-Ups or Strict Chest to Bar

minute 2: Unbroken Dual Dumbbell Strict Press

*1 sec Pause Overhead on each Strict Press Rep

Dumbbells: 2 x 35/25lb, 15/12kg

Body Building Finisher (Checkmark)

For Quality

3 Sets:

10 Ring Bicep Curls

10 Single Ring Tricep Extension

Rest :30

20 Weighted Russian Twists *

-Max Unbroken Hollow Hold

Rest 1:00

*Each time the weight touches the floor we will count each rep

Mobility (Checkmark)

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

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HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

2x:

100 m run/jog

10 plank high fives

10 synchro jumping jacks

10 ball over rig passes

Push Press (5x5
Build up in weight
**In between sets, do :20-:30 of battle rope with a friend)

26.3 (Checkmark)

12 minutes:

AMRAP

6 burpees over the line (burpee to box)

12 db hang cleans

6 burpees over the line

12 db push press

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HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Bulgarian Split Squat (4 sets (12 reps each leg)
Dual DB or KB
Go lighter and work on ROM, 90 degrees)

B: Shoulder Press (5 sets: Strict press + Push press
3+5
70/75/78/80/80 of 1RM
***Rest as needed b/t sets)

C: Metcon (Checkmark)

CORE: 10 min

Halos (Plate or KB)

Candlesticks

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Warm-Up

2:00-3:00 Cardio Choice

2 Sets:

10 Banded Pass-Throughs

10 Banded Pull-Aparts

10 Scap Pull-Ups

:20 Hollow Body Hold

:20 Arch Hold

5/5 Half-Kneeling KB Press

Specific Prep

2-3 Sets:

:15 Passive Hang + :15 Active Hang

10 Ring Rows + :15 Ring Support Hold

8 Bradford Press @ empty barbell (front rack to back rack and back to front rack)

Build weighted pull-up loading and confirm strict press weight across sets before the clock starts. The Bradford Press is a range of motion primer, not a working set, so keep it light and smooth.

-

Then.. Add Loads to barbell prior to starting

Strength EMOM (2 Rounds for weight)

12:00 EMOM

minute 1: 3-3-2-2-1-1 Weighted Strict Pull-Ups

minute 2: Unbroken Strict Press @ 55% of 1RM

*1 sec Pause Overhead on each Strict Press Rep

Weighted Pull-Ups: Start with heavy sets of 3 and add loads as the reps descend to sets of 1.

Strict Press: The weight will be taken from the floor and we are looking to tackle 50% for an unbroken set of reps in the range of 10-15 reps on each set, with the focus on volume accumulation and a challenging unbroken set that varies lightly set to set.
Goal: Consistent unbroken sets on the press each minute / Near maximal loading on the 2s and 1s for pull-ups

RPE: 7.5-8/10

Secondary Objective: Build pull-up loading with intention. Athletes should arrive at the 2s and 1s at a weight that is genuinely challenging, not simply heavy for appearance. The descending rep scheme exists to allow loading to climb safely.

[Strength EMOM: Level 2, Lever 1, & Masters 55+] (2 Rounds for weight)

Level 2:

12:00 EMOM

minute 1: 5-7 Strict Pull-Ups

minute 2: Unbroken Strict Press @ 55% of 1RM

*1 sec Pause Overhead on each Strict Press Rep

---

Level 1:

12:00 EMOM

minute 1: 5-7 Banded Strict Pull-Ups

minute 2: Unbroken Strict Press @ 55% of 1RM

*1 sec Pause Overhead on each Strict Press Rep

---

Masters 55+

As prescribed

[Strength EMOM: Competitor & Travel] (2 Rounds for weight)

Competitor

As prescribed

---

Travel / Hotel:

12:00 EMOM

minute 1: 5-7 Strict Pull-Ups or Strict Chest to Bar

minute 2: Unbroken Dual Dumbbell Strict Press

*1 sec Pause Overhead on each Strict Press Rep

Dumbbells: 2 x 35/25lb, 15/12kg

Body Building Finisher (Checkmark)

For Quality

3 Sets:

10 Ring Bicep Curls

10 Single Ring Tricep Extension

Rest :30

20 Weighted Russian Twists *

-Max Unbroken Hollow Hold

Rest 1:00

*Each time the weight touches the floor we will count each rep

Mobility (Checkmark)

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Warm-Up

2:00-3:00 Cardio Choice

2 Sets:

:20/:20 Samson Lunge Stretch

10 Alt Box Step-Ups

20 Pogo Jumps

10 Kettlebell Deadlifts

Specific Prep

8 Medball Squats

8 Medball Presses

8 Box Jumps

8 Russian Kettlebell Swings

-

8 Wall Balls

8 Box Jumps

8 American Kettlebell Swings

Primer

1 Set with Partner

4-4 Wall Balls

4-4 Box Jumps

4-4 American Kettlebell Swings

*

Practice Transitions and Smooth Quick breaks between sets.

"Partner Morrison" (Time)

For Time | With a Partner

50-40-30-20-10

Wall Balls

Box Jumps

American Kettlebell Swings

*Split / Partition as desired with a partner

Wall Ball: (Rx 20/14, S 16/12), 10/9ft

Box Jumps: (Rx24/20, S 20/16″)

Kettlebell: (Rx53/35, S 44/26)
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Primary Objective: Smart partitioning keeping both athletes fresh and continuous work output with not long rest periods.

Secondary Objective: Manage the descending rep scheme strategically. Manage the early sets and sprint the last sets.

Mobility (Checkmark)

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Warm-Up

2:00-3:00 Cardio Choice

2 Sets:

:20/:20 Samson Lunge Stretch

10 Alt Box Step-Ups

20 Pogo Jumps

10 Kettlebell Deadlifts

Specific Prep

8 Medball Squats

8 Medball Presses

8 Box Jumps

8 Russian Kettlebell Swings

-

8 Wall Balls

8 Box Jumps

8 American Kettlebell Swings

Primer

1 Set with Partner

4-4 Wall Balls

4-4 Box Jumps

4-4 American Kettlebell Swings

*

Practice Transitions and Smooth Quick breaks between sets.

CrossFit Games Open 26.3 (Checkmark)

"Partner Morrison" (Time)

For Time | With a Partner

50-40-30-20-10

Wall Balls

Box Jumps

American Kettlebell Swings

*Split / Partition as desired with a partner

Wall Ball: 20/14lb, 10/9ft

Box Jumps: 24/20in

Kettlebell: 53/35lb, 24/16kg
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Primary Objective: Smart partitioning keeping both athletes fresh and continuous work output with not long rest periods.

Secondary Objective: Manage the descending rep scheme strategically. Manage the early sets and sprint the last sets.

[Partner Morrison: Level 2, Lever 1, & Masters 55+] (Time)

Level 2:

For Time | With a Partner

50-40-30-20-10

Wall Balls

Box Jumps

American Kettlebell Swings

Split / Partition reps as desired with a partner

Wall Ball: 14/10lb (6/4.5kg) to 10/9ft

Box Jumps: 24/20in

Kettlebell: 44/26lb (20/12kg)

---

Level 1:

For Time | With a Partner

40-30-20-15-10

Wall Balls

Box Jumps

Russian Kettlebell Swings

Split / Partition reps as desired with a partner

Wall Ball: 14/10lb (6/4.5kg) to 10/9ft

Box Jumps: 20/16in or Box Step-Ups

Kettlebell: 35/26lb (16/12kg)

---

Masters 55+:

For Time | With a Partner

50-40-30-20-10

Wall Balls

Box Jumps

American Kettlebell Swings

Split / Partition reps as desired with a partner

Wall Ball: 14/10lb (6/4.5kg) to 10/9ft

Box Jumps: 20/16in

Kettlebell: 44/26lb (20/12kg)

[Partner Morrison: Competitor & Travel] (Time)

Competitor:

For Time | With a Partner

50-40-30-20-10

Wall Balls

Box Jumps

American Kettlebell Swings

Split / Partition reps as desired with a partner

Wall Ball: 30/20lb (14/9kg) to 10/9ft

Box Jumps: 30/24in

Kettlebell: 70/53lb (32/24kg)

---

For Time | Solo

25-20-15-10-5

Dumbbell Thrusters

Broad Jumps

Dual Dumbbell Hang Muscle Snatch

Dumbbells: 2 x 30/20lb (14/9kg)

Mobility (Checkmark)

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

4 Sets: For Quality

10-12 Reverse Nordic Curls

12-15 Weighted Hip Extensions