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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

1:00 Cardio Choice

10/10 Bird-Dogs

10 Alternating Scorpion Stretch

:20/:20 Samson Stretch

8 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

10 Alternating V-Ups

20 Bear Plank Shoulder Taps

:30 Hollow Body Hold

1-2 x

5 GHD Sit-Ups (Short Range of Motion)

5 Dual Kettlebell Deadlifts

10m Farmers Carry (light, upright torso)

5 Inchworm Push-Ups

Specific Wall Walk Prep

1x

1 Partial Wall Walk (halfway up)

1 Full Wall Walk (controlled descent)

:20 Hollow Body Hold at the base

Primer (No Measure)

2 Sets at working pace:

8 GHD Sit-Ups

50m Farmers Carry

4 Shuttle Runs (25/25ft, 7.5/7.5m)

1 Wall Walk

Use this to confirm loads and GHD depth before "Middleman" begins.

"Middleman" (Time)

For Time

3 Rounds:

24 GHD Sit-Ups

200m Farmers Carry

16 Shuttle Runs

4 Wall Walks

Shuttle Run: 25/25ft

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

Wall Walk: 10-in From Wall
Score = Time

Goals: 18:00-22:00

Time Cap: 24:00

Stimulus: Midline / Core Conditioning

RPE: 8/10

Primary Objective: Maintain consistent pacing per round, with each round taking roughly the same amount of time from start to finish rather than fading significantly in rounds two and three.

Secondary Objective: Keep the farmers carry to under three breaks per round, using load selection in the warm-up to find a weight that makes this standard achievable and repeatable across all three rounds.

Accessory Finisher (Checkmark)

For Quality

3 Sets:

:15/:15 Copenhagen Plank

:15/:15 Side Star Plank

10/10 Dumbbell Reverse Wrist Curls