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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

400m Run

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

:30 Puppy Dog Pose

20 Alternating Down Dog Toe Touches

Specific Warm-Up

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

12 Russian Kettlebell Swings

6/6 Kettlebell Windmills

6 Hang Snatch High Pulls

6 Hang Power Snatch

Specific Barbell Prep

3 Sets: Building Loads

1 Snatch Lift Off + 1 Slow Pull Power Snatch + 1 Power Snatch

then..

Build to starting loads on the barbell

Power Snatch (Weightlifting Variable Reps & Sets)

Score = Sum Total Load across all four sets. Athletes take each single from the floor with a deliberate reset between reps. The goal is to maintain technical consistency and build load across sets while staying within the 70-80% range. Each rep should reflect the same bar path, hip extension timing, and catch position as the one before it.

Modifications:

Level 1: Every 3:00 x 4 Sets: 5 Hang Power Snatch at moderate loads, 7 RPE

Hotel Gym / Travel: Every 3:00 x 4 Sets: 5/5 Single Arm Dumbbell Power Snatch or 1.1.1.1.1 Dumbbell Power Snatch at challenging load

Primer (Checkmark)

1 Round:

200m Run at goal pace

7 American Kettlebell Swings at working load

4-6 Pull-Ups

Use this to confirm kettlebell load and pull-up modification before "Helen" begins.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
(Rx53/35, S 44/26)

Score = Time

Goals: 7:00-11:00

Time Cap = 15:00

Stimulus: Benchmark Conditioning

RPE: 9.5/10

Primary Objective: Unbroken Kettlebell Swings and a run pace at close to 1-Mile Race Pace.

Secondary Objective: Hold big sets on the pull-ups across all three rounds, targeting sets of either 7-5, 6-6, or 8-4.

Accessories (Checkmark)

For Quality:

3 Sets:

10 Ring V-Outs

10 Ring Bicep Curls

10 GHD Hip Extensions

:30 Sorenson Hold