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HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up
General Warm-Up
2:00 Cardio Choice
-
2 x
10m/10m Lateral Band Walk
10m/10m Monster Walk (Forward / Back)
10/10 Side Lying Banded Clam Shells
10 Banded Glute Bridges
10 Alt Banded Psoas March (Supine)
10 Sumo Stance Good Mornings
Specific Prep
3-4 x
3 Inchworm to Hollow (3 Sec Pause at Extended Prone Hollow)
5 Sumo Deadlifts @ Starting light, building to working weights
8 Russian Kettlebell Swings @ Warm-Up Loads
5 Box Jumps @ Warm-Up Loads
Strength: Sumo Deadlift + Strict Press (6 Rounds for weight)
Every 2:00 x 6 Sets, Alternating Stations
Station 1: Sumo Deadlift
4 Reps @ 95% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
3 Reps @ 100% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
2 Reps @ 105% of 5x5 Sumo Deadlift Test
Station 2: Strict Press
8 Reps, Building to a Max
Starting at 100% of 3x10 Strict Press Test
-The sumo deadlift cluster sets are heavy and build by design. Athletes should approach the 2s with a full reset between reps, treating each pull as a deliberate, heavy effort. Not touch-and-go; every rep starts from a dead stop with full tension established at the floor.
-On the strict press, the starting load reflects the 3x10 test max, so each set should feel challenging from the first minute. Build meaningfully across the six working sets and let athletes hit a true daily max by the final set.
Modifications:
Level 1: Every 2:00 x 6 Sets alternating; Station 1: 6 Sumo Deadlifts at 7/10 RPE; Station 2: 8 Strict Press @ 7/10 RPE
Hotel Gym / Travel: Every 2:00 x 6 Sets alternating; Station 1: 8 Single Leg Romanian Dumbbell Deadlift per side at a challenging dumbbell load; Station 2: 8 Dumbbell Strict Press, building to a heavy 8 for the day.
Primer (No Measure)
2 Sets:
1 Partial Wall Walk + 1 Full Wall Walk
10 Russian Kettlebell Swings @ Working Weight
5 Box Jumps @ Working Weight
Use this to confirm kettlebell load, box height, and movement quality before "Source Code" begins.
"Source Code" (AMRAP - Rounds)
12:00 EMOM
Minute 1: 4 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Score = Rounds Completed (4 complete rounds possible)
Wall Walk: 10-in From Wall
Kettlebell: (Rx70/53, S 53/44)
Box: (Rx30/24, S 24/20″)
Goals: Complete each movement in the minute with quality, approximately :35-:45 of work per minute
Stimulus: Strength EMOM
RPE: 6/10
Primary Objective: Move with intention and quality on every rep, treating each minute as its own isolated effort rather than chasing pace or rushing transitions.
Secondary Objective: Maintain strong hip extension on the Russian swing and a clean, controlled landing on every box jump across all four rounds.
Workout Strategy
"Source Code" is a strength-biased EMOM with low volume per station, and the goal is to execute each minute with composure and precision rather than race the clock. The wall walks set the tone each round; move deliberately, stay tight on the way up the wall and controlled on the way down, and use the remaining time in the minute to breathe and reset before the kettlebell. On the Russian swings, the load is intentionally heavy for this format, so drive hard through the hips on every rep, keep the bell at chest height, and let the glutes and hamstrings do the work. On the box jumps, take a full breath before each jump, extend the hips completely at the top.
Modifications / Adjustments
Wall Walks: Reduce to 3 reps / Inchworm to Push-Up / Pike Push-Up / Partial Wall Walk (set distance marker 10-12in from wall and reduce range)
Russian Kettlebell Swings: Reduce load before reducing reps
Box Jumps: Reduce box height / Step-Ups / Broad Jumps
Accessories (Checkmark)
For Quality:
4 Sets:
8-10 Glute Ham Raises
:15/:15 Single Leg Glute Bridge Hold
6/6 Single Arm Dumbbell Push Press