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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up:

General Warm-Up

2:00 Cardio Choice

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10 Down Dog to Up Dog

10 Down Dog Toe Touches

8 Inchworm Push-Ups

16 Bear Plank Shoulder Taps

10 Banded Pull-Aparts

:30/:30 Crossbody Lat Stretch

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2 Sets:

10 Glute Bridges

8 Single Leg Toe Touches (4/4)

8/8 Single Arm Dumbbell Strict Press @ Light Load

Specific Prep

Position Build (Simple to Complex):

8 Dual Dumbbell Bench Press @ Light Load (Controlled to the chest, feet planted)

8 Dual Kettlebell Bent Over Rows @ Light Load

6 Dual Kettlebell Alternating Gorilla Rows (3/3) (Flat back, hips still, no rotation)

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5 Sandbag Deadlifts

3 Sandbag Rounded Back Extensions

3 Sandbag Cleans @ Light Bag (Hinge, hug, drive the hips through)

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25/25ft (7.5/7.5m) Single Arm Overhead Carry @ Light Load (Biceps by the ear, ribs down)

:20 Plank Hold

"Double Take" (5 Rounds for weight)

30:00 EMOM (5 Rounds)

Min 1: 12 Dual Dumbbell Bench Press

Min 2: 4 Sandbag Cleans

Min 3: 12 Dual Kettlebell Alternating Gorilla Rows (6/6)

Min 4: 50/50ft (15/15m) Single Arm Overhead Carry

Min 5: :45 Plank Hold

Min 6: Rest

Score = Load (record working loads for each movement)

Sandbag: (Rx150/100, S 75/50)

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

Kettlebells (Gorilla Row and Single Arm Overhead Carry ): (Rx53/35, S 44/26)

Notes:

• Sub 12 Dual Kettlebell Deadlifts if sandbags are unavailable.

• These are suggested loads not prescribed
Goals: All 25 working minutes completed unbroken at the chosen loads

Stimulus: Strength EMOM, Muscular Stamina

RPE: 7.5/10

Primary Objective: Finish every station by :45 with no dropped or failed reps.

Secondary Objective: Match or slightly exceed the loads used in week one of this cycle.

[Double Take: Levels] (5 Rounds for weight)

Masters 55+:

10 Dual Dumbbell Bench Press, 4 Sandbag Cleans, 10 Gorilla Rows (5/5), 40/40ft (12/12m) Overhead Carry, :35 Plank Hold

Sandbag: 100/70lb

Dumbbells: 2 x 35/25lb

Kettlebells: 35/26lb