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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up

2:00 Cardio Choice

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10 PVC Pass-throughs

10/10 PVC Around the Worlds

:15/:15 PVC

Standing PVC Pipe Prayer Stretch

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

:20 Extended Plank Reverse Bridge

Specific Prep

10 Arms Only Row

10 Body and Arms Only Row

10 Legs and Body Only Row

10 Full Body Row

-

2 x Empty Barbell

3 Hang High Pull

3 Hang Muscle Snatch

3 Overhead Squat

3 Snatch Balance

-

2-3 x With Light Loads

Snatch Lift Off

Slow Pull Power Snatch

Overhead Squat

Squat Snatch

-

Then build to 75% (Starting Loads)

Snatch (Every 2:00 x 5 Sets

1 Power Snatch + 2 Squat Snatches

 )

-Build from 75% of 1RM Snatch to a heavy single complex for the day. Reps are not touch-and-go; athletes reset fully between each rep of the complex.

-Focus on the leg drive on each and every rep, as well as a quality turnover and strong receiving position.

Modifications:

Level 1: Every 2:00 x 5 Sets, 3 Hang Power Snatch + 3 Overhead Squats at a moderate, consistent load between 60-70%

Hotel Gym / Travel: Every 2:00 x 5 Sets, 8-10 Alt Dumbbell Snatch

Primer  

Adjust to working loads on the barbell, then build to working intensity with the following.

:40 Row @ 8/10 RPE

8 Overhead Squats

:30 Row @ 8.5/10 RPE

6 Overhead Squats

:20 Row @ 9/10 RPE

Use this to confirm barbell load and row pacing before "Collateral" begins.

"Collateral" (3 Rounds for reps)

12:00 EMOM

Minute 1: Max Calorie Row Bike or Ski

Minute 2: Rest

Minute 3: Max Overhead Squats

Minute 4: Rest

Score = Total Reps (Calories + Overhead Squat Reps)

Barbell: 95/65lb (43/30kg)
Goals: Row: 20/16+ Cals Row or Ski, 14/12+ Cals Bike per Minute, OHS: 20+ Reps per Minute

Stimulus: Glycolytic / VO2 Max

RPE: 9.5/10

Primary Objective: Go near-maximal on every work minute across all three rounds of each station, trusting the built-in rest to allow full recovery before the next effort.

Secondary Objective: Consistency across sets.

Workout Strategy

"Collateral" is a short, high-intensity interval couplet designed to be uncomfortable on every single work minute. The row minute should be a near-maximal sprint from the moment the clock ticks over; drive hard through the legs, connect the body swing, and finish clean through the handle. On the overhead squat minutes, the barbell is light enough to cycle quickly, but the the legs and lungs will feel it. Lock in, keep the chest up, and breathe at the top of each rep. Athletes who let the torso collapse forward or the elbows soften under fatigue will lose reps and risk position. In round three of each station, push harder than round two, not easier. That is where the score is made.

Modifications / Adjustments

Overhead Squat: Reduce load before modifying the movement / Front Squat / Goblet Squat / Overhead Lunges

Row: Bike (any format) / Ski Erg / Max Shuttle Runs

Accessories (Checkmark)

For Quality:

3 Sets:

40 Russian Twists (20/20)

Use a moderate load