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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

400m Run

-

10 Kettlebell Deadlifts

:15 Hollow Hold

:15/:15 Side Plank

:30 Banded Psoas March

:30 Echo

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10 Russian Kettlebell Swings

10 Abmat Sit-Ups

:30 Banded Psoas March

:30 Echo

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200m Run

8 American Kettlebell Swings

8 Abmat Sit-Ups

12/9 Calorie Echo Bike

"Rampage" (Time)

For Time:

3 Sets:

800m Run

30 American KB Swings

30 Abmat Sit-Ups

30/22 Cal Bike or 43/30 Cal Row or Ski

Rest 3:00 b/t sets

Kettlebell: (Rx53/35, S 44/26)
Score = Total Running Time (including rest)

Goal: 6:30–10:00 per set / 36:00 Time Cap

RPE: 7/10 (Think steady aerobic and muscular endurance building

Stimulus: Aerobic Power / Cyclical Conditioning / Midline Stamina

Primary Objective: Establish a sustainable 800m pace that you can repeat across all 3 sets. The run will set the ceiling for the rest of the set, go out too hot and the rest of the movements will catch up to ya.

Secondary Objective: Consistent Pacing from set 1 to set 3.

Mobility (Checkmark)

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

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HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Pendlay Row (10min to build to a heavy 2 rep
Then
5x8 at 75%
b/t sets. 12 BB bicep curls)

B: Yates rows (10min to build to a heavy 2 rep
Then
5x8 at 75%
B/T sets, 12 BB reverse curls)

C: Metcon (Checkmark)

3 sets

10/10 DBs Bent over rows

8/8 DBs Alt seated hammer curls

12 BB Drag curls

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HomeGrown AthletX - Legends (65+)

A: Metcon (Checkmark)

Warm-up

3 sets: small plates (Y, T, W) 15 reps

3 sets: Wall ball rotational passing 15 reps both directions

Partner training

15 Wall ball cleans

15 Wall ball shoulder to overhead

15 Wall ball ground to overhead

250M Wall ball carry

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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

20 Alternating Arm Swings

12 Back Slaps

10 Alternating Scorpions

:20 Extended Plank Reverse Bridge

:30 Glute Bridge Hold

-

2 Sets:

10 Banded Pull-Overs

15 Banded Pull-Aparts

10 Air Squats + 5 Jumping Squats

20 Bear Plank Shoulder Taps

8-10 Kneeling Plyo Push-Ups or Speed Push-Ups (00x0 Tempo)

Specific Barbell Prep

3 Sets:

3 Bench Press + 3 Supine Medball Chest Pass

Building to working Loads

Specific Primer

5 Hand Release Push-Ups

5 Wall Balls

3 Hand Release Push-Ups

5 Wall Balls

Rest 2:00 then hit the workout

Bench Press (Weightlifting Variable Reps & Sets)

Modifications:

Level 1: Every 3:00 x 5 Sets: 6- Reps Across @ 6-7 RPE + 5 Supine Medball Chest Pass

Movement Limitations: Close Grip Bench, Multi Grip Bench, Floor Press, Dumbbell Bench Press

"Faster" (Time)

3 Rounds for Time

25/20 Hand-Release Push-Ups

25 Wall Balls

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

Goal: 6-10 minutes

Time Cap: 12 minutes

Primary Objective: Manage the quad and shoulder fatigue by breaking early and efficiently on the Wall Balls, don't wait for failure to take a rest.

Secondary Objective: Focus to maintain consistent sets across on both the Wall Balls and the Push-Ups. Have a good strategy from the get go that allows for consistency.

Mobility (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

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HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Bench Press (12min to build to a heavy 2rep
then...
5x8 at 70%
Rest as needed b/t sets)

B: Metcon (Checkmark)

3 sets

10 DBs Barrel press

10 DBs Close grip press

10 DBs Flat or standing flys

10 DBs Deficit push-ups

****

3 sets

10 BB Skull crushers

10/10 DB Kickbacks

****

CORE:

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HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Interval training

Banded face pulls

Wood chops

Paloff press

Small plates (Y, T, W)

Plate ground to overhead

Wall push-ups

March in place (against the wall)

Supported squats (Rig post)

Single leg balance

Plate halos

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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

1:00 Row + 1:00 Jump Rope

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

-

2 Sets

10 Pause Glute Bridges (2sec)

:30 Dead-Bug Alternating Heel Taps

:30 Alternating Bird-Dogs

8/8 Staggered Stance Single KB RDL

Specific Prep

2-3 Sets:

:30-:45 Row, Building Pace

5 Romanian Deadlifts

3 Hang Clean High Pulls

5 Hang Power Cleans

3 Seated Box Jumps, building to working height

:30 Jump Rope Practice

Barbell Prep and Primer

3 Sets:

3 Deadlifts + 2 Seated Box Jumps

Building to working Loads

Deadlift (Weightlifting Variable Reps & Sets)

Modifications:

Level 1: Every 3:00 x 5 Sets: 6-8 Reps as Romanian Deadlift or Traditional Deadlift with light to moderate loads + 3 Seated Position to Vertical Jump

Movement Limitations: Hex Bar Deadlift / Sumo Deadlift / Romanian Deadlift ( + 3 Seated Vertical Leaps )

"Central Intelligence" (Time)

For Time:

1k Row

30 Hang Power Cleans

100 Double Unders (A:200 singles)

Barbell: (Rx155/105, S 125/85)
Score = Time

Goal: 7-11 minutes

Time Cap: 13 minutes

Primary Objective: Manage the barbell strategically across the 30 Hang Power Cleans. This is the make-or-break section of the workout and athletes who go unbroken too early will pay with forearm fatigue and trouble on the dubs.

Secondary Objective: Hold a strong, sustainable pace on the row without blowing up before the barbell. Row should feel like an 8/10 effort, so it's strong but not all out.

Optional Accessories (Checkmark)

3 Sets:

:40 RKC Plank

:40 Sorenson Hold (Weighted)

:20/:20 Paloff Press Hold

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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

1:30 Cardio Choice

-

10 PVC Pipe Passthroughs

8/8 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

5/5 World's Greatest Stretch

:15 Extended Plank Reverse Bridge

:15 Hollow Hold

Specific Prep

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Overhead Squat

3 Snatch Balance

3 Hang Squat Snatch

-

Add Loads

Hang Snatch

3 Sets x 3 Reps, Building to Starting Weights

Warm-Up and Primer for Metcon

@ Warm-Up Loads

3 Dumbbell Burpees

3 Dual Dumbbell Hang Muscle Snatch

5 Dual Dumbbell Front Squats

7 Bar Kip Swings

5 Strict Knee Raises

-

@ Warm-Up Weights

2 Devils Press

4 Dual Dumbbell Front Squat

2-4 Kipping Knees to Chest

2-4 Kipping Toes to Target or Alt Toes to Target

2-4 Reps @ Toes to Bar or Modification for the Day

-

@ Working Weights

2 Devils Press

4 Dual Dumbbell Front Squat

2-4 Reps @ Toes to Bar or Modification for the Day

Hang Snatch (Weightlifting Variable Reps & Sets)

Starting @ 60% on Set 1 (4 Reps), and increasing by feel to a heavier double at around an 8/10 RPE on Set 5.

The Hang Snatch can be either a Power Snatch or a Squat Snatch. Ideally we catch high and start catching lower and lower on each set

Modifications:

Level 1: 5 Hang Power Snatch @ light to moderate loads (each set across)

Movement Limitations: Adjust to Hang Cleans or Dumbbell Snatch

"Skyscraper" (Time)

For Time

Every 2:30 x 5 Sets

4 Devils Press

6 Dumbbell Front Squats

10 Toes to Bar

Dumbbells: 2 x (Rx50/35, S 40/25)
Score = Slowest Time / Set

Mobility (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Warm-Up

2:00-3:00 Cardio Choice

2 Sets:

10 Banded Pass-Throughs

10 Banded Pull-Aparts

10 Scap Pull-Ups

:20 Hollow Body Hold

:20 Arch Hold

5/5 Half-Kneeling KB Press

Specific Prep

2-3 Sets:

:15 Passive Hang + :15 Active Hang

10 Ring Rows + :15 Ring Support Hold

8 Bradford Press @ empty barbell (front rack to back rack and back to front rack)

Build weighted pull-up loading and confirm strict press weight across sets before the clock starts. The Bradford Press is a range of motion primer, not a working set, so keep it light and smooth.

-

Then.. Add Loads to barbell prior to starting

Strength EMOM (2 Rounds for weight)

12:00 EMOM

minute 1: 3-3-2-2-1-1 Weighted Strict Pull-Ups

minute 2: Unbroken Strict Press @ 55% of 1RM

*1 sec Pause Overhead on each Strict Press Rep

Weighted Pull-Ups: Start with heavy sets of 3 and add loads as the reps descend to sets of 1.

Strict Press: The weight will be taken from the floor and we are looking to tackle 50% for an unbroken set of reps in the range of 10-15 reps on each set, with the focus on volume accumulation and a challenging unbroken set that varies lightly set to set.
Goal: Consistent unbroken sets on the press each minute / Near maximal loading on the 2s and 1s for pull-ups

RPE: 7.5-8/10

Secondary Objective: Build pull-up loading with intention. Athletes should arrive at the 2s and 1s at a weight that is genuinely challenging, not simply heavy for appearance. The descending rep scheme exists to allow loading to climb safely.

[Strength EMOM: Level 2, Lever 1, & Masters 55+] (2 Rounds for weight)

Level 2:

12:00 EMOM

minute 1: 5-7 Strict Pull-Ups

minute 2: Unbroken Strict Press @ 55% of 1RM

*1 sec Pause Overhead on each Strict Press Rep

---

Level 1:

12:00 EMOM

minute 1: 5-7 Banded Strict Pull-Ups

minute 2: Unbroken Strict Press @ 55% of 1RM

*1 sec Pause Overhead on each Strict Press Rep

---

Masters 55+

As prescribed

[Strength EMOM: Competitor & Travel] (2 Rounds for weight)

Competitor

As prescribed

---

Travel / Hotel:

12:00 EMOM

minute 1: 5-7 Strict Pull-Ups or Strict Chest to Bar

minute 2: Unbroken Dual Dumbbell Strict Press

*1 sec Pause Overhead on each Strict Press Rep

Dumbbells: 2 x 35/25lb, 15/12kg

Body Building Finisher (Checkmark)

For Quality

3 Sets:

10 Ring Bicep Curls

10 Single Ring Tricep Extension

Rest :30

20 Weighted Russian Twists *

-Max Unbroken Hollow Hold

Rest 1:00

*Each time the weight touches the floor we will count each rep

Mobility (Checkmark)

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Warm-Up

2:00-3:00 Cardio Choice

2 Sets:

10 Banded Pass-Throughs

10 Banded Pull-Aparts

10 Scap Pull-Ups

:20 Hollow Body Hold

:20 Arch Hold

5/5 Half-Kneeling KB Press

Specific Prep

2-3 Sets:

:15 Passive Hang + :15 Active Hang

10 Ring Rows + :15 Ring Support Hold

8 Bradford Press @ empty barbell (front rack to back rack and back to front rack)

Build weighted pull-up loading and confirm strict press weight across sets before the clock starts. The Bradford Press is a range of motion primer, not a working set, so keep it light and smooth.

-

Then.. Add Loads to barbell prior to starting

Strength EMOM (2 Rounds for weight)

12:00 EMOM

minute 1: 3-3-2-2-1-1 Weighted Strict Pull-Ups

minute 2: Unbroken Strict Press @ 55% of 1RM

*1 sec Pause Overhead on each Strict Press Rep

Weighted Pull-Ups: Start with heavy sets of 3 and add loads as the reps descend to sets of 1.

Strict Press: The weight will be taken from the floor and we are looking to tackle 50% for an unbroken set of reps in the range of 10-15 reps on each set, with the focus on volume accumulation and a challenging unbroken set that varies lightly set to set.
Goal: Consistent unbroken sets on the press each minute / Near maximal loading on the 2s and 1s for pull-ups

RPE: 7.5-8/10

Secondary Objective: Build pull-up loading with intention. Athletes should arrive at the 2s and 1s at a weight that is genuinely challenging, not simply heavy for appearance. The descending rep scheme exists to allow loading to climb safely.

[Strength EMOM: Level 2, Lever 1, & Masters 55+] (2 Rounds for weight)

Level 2:

12:00 EMOM

minute 1: 5-7 Strict Pull-Ups

minute 2: Unbroken Strict Press @ 55% of 1RM

*1 sec Pause Overhead on each Strict Press Rep

---

Level 1:

12:00 EMOM

minute 1: 5-7 Banded Strict Pull-Ups

minute 2: Unbroken Strict Press @ 55% of 1RM

*1 sec Pause Overhead on each Strict Press Rep

---

Masters 55+

As prescribed

[Strength EMOM: Competitor & Travel] (2 Rounds for weight)

Competitor

As prescribed

---

Travel / Hotel:

12:00 EMOM

minute 1: 5-7 Strict Pull-Ups or Strict Chest to Bar

minute 2: Unbroken Dual Dumbbell Strict Press

*1 sec Pause Overhead on each Strict Press Rep

Dumbbells: 2 x 35/25lb, 15/12kg

Body Building Finisher (Checkmark)

For Quality

3 Sets:

10 Ring Bicep Curls

10 Single Ring Tricep Extension

Rest :30

20 Weighted Russian Twists *

-Max Unbroken Hollow Hold

Rest 1:00

*Each time the weight touches the floor we will count each rep

Mobility (Checkmark)

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch