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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

10/10 Hand to Hand Wrist Circles

20 Alternating Arm Swings

10 Back Slaps

10 Bend and Bow

:15/:15 Crossbody Lat Stretch

Specific Prep

2 Sets, For Quality

6 Tall Muscle Cleans

8 Bradford Press w/ Lockout

10 Behind the Neck Elbow Punch Throughs

8 Barbell Good Mornings

3 Barbell Squat Jumps

Barbell Primer

Clean Lift Off + Slow Pull Power Clean + Low Hang Power Clean

Rest 15 sec

Power Clean + 3 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)

Weightlifting: Clean and Jerk Complex (5 Rounds for weight)

Every 3:00 x 5 Sets:

Clean Pull + Low Hang Power Clean + Jerk

Rest :15

Power Clean + Jerk

Loading: Starting at 70% of 1RM Power Clean and Jerk, building to 80% on the fifth and final set.
Modifications:

Level 1: Every 3:00 x 5 Sets: 1 Clean Deadlift + 2 Hang Power Cleans + 1 Jerk. Focus on bar path and hip contact. Build load only as mechanics allow.

Hotel Gym / Travel: Every 3:00 x 5 Sets: Dumbbell High Pull + Hang Power Clean + Push Press, rest :15, Dumbbell Power Clean + Push Press. Challenging load, same load across all five sets.

Primer (Checkmark)

Adjust to working loads.

1 Round at workout pace:

6 Deadlifts

4 Hang Power Cleans

2 Push Jerks

Use this to confirm "DT" load and cycling mechanics before the workout begins.

DT (Time ↓ Shorter is Better)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
(Rx155/105, S 125/85)

Goals: 5:00-10:00

Stimulus: Barbell Conditioning / Grip and Forearm Pump

RPE: 9.5/10

Primary Objective: Complete each round in under 2:00, cycling the barbell continuously from the last Deadlift into the Hang Power Cleans without setting the bar down.

Secondary Objective: Maintain the Push Jerks unbroken every round; breaking here creates the largest loss of time in the workout.

Accessories (Checkmark)

For Quality:

4 Sets:

:30 Ring Side Plank Right

:30 Ring Side Plank Left

1:00 Plank on Elbows, Add Load if Able

Rest 1:00 between sets

Set the ring 2-3 inches off the ground.

Ring Side Plank