Announcements

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

HomeGrown AthletX - Functional Fitness (CrossFit)

GYM CLOSED Warm-Up Flow (Checkmark)

General Prep

3 Sets: For Quality @ Progressive Intensity and Loading

8/6 Calorie Bike

8/8 Single KB Staggered Stance Deadlift

10 Russian Kettlebell Swings

6 Inchworm Walk-Out to Hollow

10 Deep Lunge Mountain Climbers

Specific Barbell Prep

5 Deadlifts w/ light loads (Off Floor, Cueing Positions)

3 Deadlifts @ 40-45%

3 Deadlifts @ 45-50%

3 Deadlifts @ 50-55%

3 Deadlifts @ 60%

Then.. Working loads on the bar

Deadlift (Every 2:00 x 5 Sets
8 Reps @ 65%

% is Based on 1RM Deadlift
Score = Load)

Modifications:

- For Back Pain: Adjust Hex Bar or Sumo Deadlifts

- Limited mobility + re-introduction of hinge pattern adjust to block deadlift

Level 1 / Beginner Athletes: As prescribed, 8 Reps @ 6-7 RPE

"Clean Slate" (3 Rounds for time)

For Time:

Every 5:00 x 3 Sets

9 American Kettlebell Swings

11 Line Facing Burpees

13/10 Cal Bike 18/14 Cal Row or Ski Sprint

Kettlebell: (Rx70/53, S 53/44)
Score = Average Time / Set

Goal: 1:15-1:45/Set

Stimulus: Sprint Capacity / Lactate Clearance

RPE: 9.5/10

Primary Objective: Hit each set like you don't have another. We are pushing aerobic power today and really hitting spint style efforts.

Secondary Objective: Calories Completed in under :30-:60 seconds on each set.

Accessories (Checkmark)

For Quality

3 Sets:

10-12 Barbell Hip Thrusts

:20 Feet Elevated Hamstring Plank March

:45 Weighted Wall Sit