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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

1:00 Machine of Choice

10 Cat-Cows (Slow and Deliberate)

8/8 Thread the Needle

8 Scapular Pull-Ups (passive hang, active depression, 2-second hold each)

8 Kip Swings on the Bar

6 Strict Knee Raises

5 Inchworm Push-Ups

20 Plank Shoulder Taps (controlled, hips locked).

Specific Prep and Primer

2-3 Sets

5 Kipping Toe to Bar Progression (start knees to chest --building toward toes-to-bar rhythm)

2 Wall Walk to 10-20-30-inch mark depending on scale for the day.

8 Renegade Rows (form and mechanics focus)

Use this to confirm dumbbell load, wall walk standard, and toes-to-bar pacing before Sectional begins

"Sectional" (Checkmark)

For Completion

40:00 EMOM

Minute 1: 3 Wall Walks

Minute 2: 14 Toes-to-Bar

Minute 3: 6 Shuttle Runs

Minute 4: 14 Renegade Rows

Minute 5: Choice Machine at Recovery Pace

Dumbbells: 2 x (Rx50/35, S 40/25)

Shuttle Run: 25/25ft

Wall Walk: 10-inch line
Score = Completion

Goals: Complete each work minute in under 45 seconds, using the remainder of each minute as active rest before the next station

Stimulus: Muscular Endurance / Midline and Grip Stamina

RPE: 6/10

Primary Objective: Consistent mechanics and effort at a six to seven RPE across all eight rounds, staying comfortably within the 45-second window for every work minute.

Secondary Objective: Keep all work sets unbroken across all eight rounds.