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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

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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

RPE: 8/10

Stimulus: Barbell Conditioning / Aerobic Threshold

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