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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

400m Run

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2 Rounds

10 Up Dog + Down Dog

:15 Down Dog Calf Gas Pedals

15 Banded Pull-Aparts

5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers )

8 Bootstrap Squats w/Deep Squat Thoracic Rotations

Specific Barbell Prep

5 Empty Barbell Bench Press

4 Bench Press @ 50%

3 Bench Press @ 60%

2 Bench Press @ 65-70%

Bench Press (Weightlifting Variable Reps & Sets)

Start at 70% and build to a heavy set of five for the day across the five sets. This is not a true 5RM attempt, but athletes should arrive at the final set having pushed to something that represents a genuine heavy five, not a comfortable one.

Modifications:

Level 1: Every 2:00 x 5 Sets, 5 Bench Press at a moderate, technically consistent load building to a strong but not maximal effort; prioritize full range of motion and a braced midline over adding load

Hotel Gym / Travel: Every 2:00 x 5 Sets, 5 Dual Dumbbell Bench Press or Floor Press, building to a heavy set of five with dumbbells available

Primer (No Measure)

3-5 Ring Push-Ups @ 31x3 Tempo (Focusing on Positions / Finding Correct Height for Rings)

:15 Wall Lean March

2 x :15 Wall Lean Sprint / :10 Rest

5 Wall Ball Squats

5 Wall Ball Press

5 Wall Balls

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1-2 Sets:

7/5 Ring Push-Ups

100m Run

10 Wall Balls at working loads

Use this to confirm ring height, wall ball load, and run pace before "Hit and Run" begins.

"Hit and Run" (Time)

For Time

3 Rounds

20/15 Ring Push-Ups

400m Run

25 Wall Balls

Ring Height: 10in off the floor (body parallel)

Wall Ball: (Rx 20/14, S 16/12), 10/9ft target
Score = Time

Goals: 11:00-13:00

Time Cap: 15:00

Stimulus: Upper Body Interference

RPE: 8.5/10

Primary Objective: Maintain big sets on the wall balls, targeting 2 sets or less each round.

Secondary Objective: Consistent run splits across all three rounds, targeting 1:45-2:15 per lap.

Accessories (Checkmark)

For Quality:

3 Sets:

:45 Weighted Tall Plank

:30 Weighted Wall Sit

10 Supine Leg Lowering @ 31x1 Tempo