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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

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3 Sets:

5 Inchworm to Hollow Hold

10 Deep Lunge Mountain Climbers

10 Alternating Box Step-Ups

5/5 Single Arm Ring Rows 2020 Tempo

10 Ring V-Outs

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:05 Chin Over Bar Hold + :03 Eccentric (Can start on Box, or Jumping)

:05 Ring Support Hold + :03 Eccentric (Start with Jump into Support),

For both, less advanced athletes should use a toenail spot

Specific Prep and Primer for Conditioning

Rope Climb Technique

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Practice Foot Holds and Scaling (Pull to Stands or Foot Lock from seated and stand)

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2 Sets:

1 Partial Wall Walk + 1 Full Wall Walk (to Level 3,2,1 distance Mod)

4 Burpee Box Jump Overs

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Then Rest 2:00 and make sure to set-up heats and time delays to allow athletes to tackle the workout without interference.

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:45 Waterfall Delay

Gymnastics Strength EMOM (Checkmark)

10:00 EMOM

Minute 1: :10 Supine Grip Chin Over the Bar Hold + :05 Eccentric Chin-Up

Minute 2: :10 Ring Support Hold + :05 Eccentric Ring Dip
Competitor: 2 x Each Segment during each minute. This will take more of the minute.

Level 3: As prescribed, start with a pull-up to the top before starting

Level 2: Start with a Jumping Pull-Up into the Hold and Eccentric

Level 1: Toenail Spot For All Movements

Masters 55+: Choice on Scale

"Black Adam" (4 Rounds for reps)

For Reps

4 Sets:

2:00 AMRAP

3 Wall Walks

10 Burpee Box Jump Overs

- Max Rope Climbs

Rest 2:00 b/t sets

Wall Walks to 10in From Wall
Score = Sum Total Reps (All Combined Reps)

Goal: 3–5 rope climbs per set / 12–18 total

RPE: 9/10 — this is meant to be a sprint every set

Stimulus: Gymnastics Skill / Upper Body Pulling Power / Sprint Intervals

Primary Objective: Move through the Wall Walks and Burpee Box Jump Overs fast enough to get meaningful time on the rope. Efficiency in the first two movements is everything — slow transitions = fewer climbs.

Secondary Objective: Approach the rope with urgency, not desperation. A fatigued, sloppy rope climb is slower and more dangerous than a quick reset breath and a sharp climb. Get to the rope, breathe for one second, then go.

Accessories (Checkmark)

For Quality

3 Sets:

20 Renegade Rows , For Load (Anti-Rotation)

:30/:30 Side Plank

20 Hollow Rocks