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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2 Sets

10 Banded Passthroughs

15 Banded Pull-Aparts

5/5 Single Arm Kettlebell Strict Press

5/5 Kettlebell Windmill

:15 Hollow Hold

10 Alternating V-Ups

Specific Barbell Prep

10 Bradford Press w/Lockout @ Empty Barbell

5 Strict Press @ light loads w/1sec Pause in Overhead

2 x 3 Strict Press @ moderate load and / or test load

Shoulder Press (Every 3:00 x 3 Sets:
10 Strict Press

Loading: 65-75% of 1RM Strict Press, same load across all three sets.)

Modifications:

Hotel Gym / Travel: Every 3:00 x 3 Sets: 10/10 Single Arm Dumbbell Strict Press at challenging load, same load across all three sets.

Primer (Checkmark)

8 Bar Kip Swings

4 Strict Knees to Chest

6 Toes to Target or Alternating Toes to Target (Building to Bar)

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4-6 Dumbbell Bench Press @ Warm-Up Loads

4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads

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4-6 Toes to Bar or modification for the day

4-6 Dumbbell Bench Press @ Working Loads

4-6 American Kettlebell Swings @ Working Loads

Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.

"Pain It Don't Hurt" (Time ↓ Shorter is Better)

For Time

8 Sets:

8 Toes to Bar

8 Dumbbell Bench Press

8 American Kettlebell Swings

Rest :30 between sets

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

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

Goals: 12:00-16:00

Time Cap = 18:00

Stimulus: Upper Body Density

RPE: 8/10

Primary Objective: Stay unbroken across all three movements in every set, treating each 8-rep effort as a quick, deliberate working set rather than a sprint.

Secondary Objective: Keep transitions tight between movements and maintain consistent set times across all 8 rounds, with round eight looking as sharp as round one.

Accessories (Checkmark)

For Quality:

3 Sets:

10/10 Single Arm Dumbbell French Press , Moderate

15 Banded Tricep Extensions

10 Incline Y Raise , Light to Moderate