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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 (8min)

8:00 EMOM

Minute 1: Cardio of Choice

Minute 2: :20/:20 World's Greatest Stretch

Minute 3: 10/10 Hand to Hand Wrist Circles + Puppy Dog Pose in Remaining Time

Minute 4: 5/5 Single Arm Dumbbell Upright Row + 5/5 Dumbbell Strict Press @ Light Warm-Up Loads

Specific Prep (4-6min)

Go Over Wall Balls

Then Tackle 1 Set of 10 Reps

Go over the Hang Clean and Jerk

Perform 5/5 @ light load

Then 5/5 @ working loads

Tackle 10 Abmat Sit-Ups Focusing on Compression of the midline.

–

1 Round

10 Wall Balls

5/5 Dumbbell Hang Clean and Jerk

10 Abmat Sit-Ups

Specific Barbell Prep + Get to Working Loads (8-10 minutes) 

Perform 2 Cycles, Adding Loads

- Clean Pull

- Hang Power Clean

- Front Squat

- Split Jerk

- Hang Squat Clean

- Split Jerk

–

Then work up to starting load for the complex today.

Clean and Jerk (Squat Clean & Jerk Complex
Every 3:00 x 5 Sets
1 Hang Squat Clean
1 Squat Clean
2 Jerks

Start @ 75% and Build to a Heavy for the Day
This complex is meant to be done unbroken
)

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% of Clean and Jerk

Stimulus: Power + Speed Strength

Build to a true heavy today with the focus on keeping a quality front rack position in and out of the Squat as well as a vertical dip and drive on the Jerk.

RPE: 8/10 The complex should get a little breathy today.

Key focus areas:

Quality Set-Up, Chest Tall, Belly Tight

Front Rack Positions and the Vertical Dip and Drive

Modifications:

Move to Hang Power Variations

Use a Push Jerk or Push Press for Overhead if the Split Jerk is not technically sound.

"Chrono Shift" (AMRAP - Rounds and Reps)

10:00 AMRAP

30 Wall Balls

10/10 Single Arm Dumbell Hang Clean and Jerk

30 Abmat Sit-Ups

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

Wall Ball: (Rx 20/14, S 16/12)
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Coaching Notes, Strategy, and Goals

"Chrono Shift" is a grindy, midline-heavy AMRAP that combines wall ball stamina, unilateral dumbbell cycling, and core endurance. The workout demands steady pacing, controlled breathing, and smart partitioning to avoid major drop-offs across the 10-minute window. The goal is to move with consistency, minimize transition time, and stay composed during the bigger wall ball and sit-up sets.

Goal: 3+ Rounds

Stimulus: Aerobic stamina, midline endurance, and muscular fatigue management

RPE : 8/10

Primary Objective: Maintain as close to 3:00 a round as possible

Secondary Objective : Pick-Up the pace in the final 2:00

Key focus areas:

Manage breathing and leg fatigue on wall balls early

Stay crisp and technical on the dumbbell to avoid grip and shoulder blow-up

Treat sit-ups as fast but controlled movement, not a full recovery