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HomeGrown AthletX - Functional Fitness

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General Prep (6-8 minutes) 

2 Sets: For Quality

200m Run

:20 Wall Lean March

2 Wall Wall Walks + 20 sec Nose to Wall Handstand Hold

15 Air Squats

–

Then get to working loads for Wall Balls and perform 8-10 reps.

"The Myth of Sisyphus" (Time)

5 Rounds for Time

500m Run

30 Wall Balls

50ft Handstand Walk

Medball: (Rx 20/14, S 16/12)
--

"The Myth of Sisyphus" is a longer, grind-style conditioning workout that combines aerobic capacity, stamina, and gymnastics skill. The combination of sustained running, large wall ball sets, and technical handstand walking will require athletes to balance consistent pacing with sharp focus under fatigue.

Goal: 25-35 minutes

Time Cap : 40:00

Stimulus: Aerobic endurance, muscular stamina, midline control, and gymnastics under fatigue

RPE: 8/10

Focus: Sustainable pacing on the run, efficient and manageable wall ball sets, composed and deliberate handstand walks

Key focus areas:

Control heart rate through steady, aerobic running

Manage wall ball sets to avoid shoulder and breathing fatigue

Stay composed on the handstand walk with quick resets if needed

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child's Pose

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HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Partner wall ball movements

Push Press (5x5
3 over/unders after each set)

20 Min Partner Workout (No Measure)

12 rounds (6 each)

5 seated db press

7 jumping pull-ups or ring rows

9 goblet box squats (Dallas double kb swings)

Partner 1 completes full round

When 12 rounds are left, go for as many calories on the machine as possible!

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STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025

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HomeGrown AthletX - HGX-FIT

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A: Shoulder Press (EMOM for 5min
8 reps at 70-72% of 1RM)

B: Shoulder shrugs (Every :90sec
5 x 8 at 75% of DL
B/T sets
8 DB seated rear delt raises)

C: Metcon (No Measure)

2 sets

10/10/10/10

Angle delt raise/front delt raise/Arnold press/banded face pulls

***

3 sets

8 DBs skull crushers (45 degree angle)

8 Plate tricep ext (behind the neck)

100M Plate ovhd carry

Announcements

STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025

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HomeGrown AthletX - Functional Fitness

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Body Heat, Mobility, Activation (5 min)

2:00 Row

:20/:20 Scorpion Stretch

:30 Puppy Dog Pose

:30 Saddle Pose

General Prep (6-8min)

2 Sets:

6 Inchworm Push-Ups

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

8 Russian Kettlebell Swings

6 American Kettlebell Swings

Kettlebell @ Warm-Up Loading

Specific Prep (6-8 min) 

Spend 3-5 minutes going through Handstand Push-Ups and Strict Pull-Ups, warming up to your level for the day.

—

Then

3 Strict Handstand Push-Ups

4 Strict Pull-Ups or Variation

5 American Kettlebell Swings @ Working Loads

"Virtues in Motion" (Calories)

20:00 AMRAP, With a Partner

12 Rounds (Total)

5 Strict Handstand Push-Ups

7/5 Strict Pull-Ups

9 American Kettlebell Swings

--

Max Calorie Row in the Remaining Time

Kettlebell: (Rx70/53, S 53/44)

Complete the 12 rounds with a partner, alternating full rounds.
--

"Virtues in Motion" is a partner-based stamina and strength workout that combines gymnastics control, kettlebell stamina, and rowing for max calories. Partners alternate full rounds, creating a cycle of intense work followed by short recovery. Success depends on fast, consistent rounds and aggressive calorie accumulation once the 12 rounds are complete.

Goal: Complete 50/40+ calories on the rower after finishing the 12 rounds

Primary Objective: Complete each round between 1:10–1:30

Secondary Objective: Maintain 18/14+ calories per minute during the row

Stimulus: Strict gymnastics endurance, grip and shoulder stamina, aerobic power

RPE: 8/10

Key focus areas:

Stay tight and efficient on strict HSPUs and pull-ups to avoid burnout

Move quickly through the kettlebell swings without redlining

Transition onto the rower immediately after finishing the 12 rounds

Mobility Prep

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Announcements

STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025

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HomeGrown AthletX - Functional Fitness

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Body Heat, Mobility, Activation (5 min)

2:00 Row

:30/:30 Active Pigeon Stretch

:20/:20 Samson Stretch

:30 Dead-Bug

:30 Bird Dogs

General Prep (8-10min)

2 Sets: For Quality

:30 Jump Rope

5/5 Worlds Greatest Stretch

6 Compression Sit-Ups

:20 Hollow Hold

10 Deep Lunge Mountain Climbers

Specific Barbell Prep + Get to Working Loads (5-7 minutes)

Back Squat

5 Reps @ 50%

3 Reps @ 60%

3 Reps @ 70%

2 Reps @ 75%

Back Squat (10:00 EMOM
1 Rep @ 80%+

Build over the course of 10 reps with the goal of ending with 3 sets @ 90%+
)

-

% of 1RM Back Squat

Key focus areas:

Global Tension / Bracing

Root through the feet.

Modifications:

We can adjust to a Box Squat for those with knee issues

We can adjust to a Split Squat for those with back issues.

"Existential Burden" (3 Rounds for time)

15:00 EMOM

minute 1: 50 Double Unders (A: 100 singles)

minute 2: 12 Up Downs

minute 3: 15 GHD Sit-Ups (A: V-Ups)

minute 4: Max Forearm Plank

minute 5: Rest
--

"Existential Burden" is a midline-focused EMOM combining jump rope coordination, aerobic bodyweight conditioning, core endurance, and isometric strength. The design challenges athletes to stay consistent under fatigue while balancing dynamic movement with static holds. The key is smooth execution, controlled breathing, and smart pacing, especially in the max plank hold.

Goal: Consistent completion of work across all four active minutes

Stimulus: Midline endurance, aerobic capacity, stamina under sustained tension

RPE: 7.5–8.5/10

Focus: Stay relaxed and composed through high-skill double unders and transitions, manage core fatigue carefully

Key focus areas:

Control breathing through all movements to prevent early burnout

Move efficiently in dynamic pieces (double unders, up downs) to allow a strong plank effort

Stay mentally disciplined during the forearm plank hold

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STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025

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HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Stretches:

Updog/downdog

Bird dog

Scorpion

Thoracic rotation

Air squats

Cossack Squats

Leg swings

Bulgarian Split Squat (5/5 defecit split squat)

Lunge with back foot on 12'' box

Power Clean (6x1
Power clean and Front squat)

10 min AMRAP (No Measure)

10 power cleans

10 cals machine

10 box jumps

Announcements

STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025

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HomeGrown AthletX - Functional Fitness

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Body Heat + Mobility (5-7 min)

2:00 Cardio Choice

:30 Alternating Scorpion Stretch

:20/:20 Samson Lunge

10 PVC Pipe Pass Throughs

:15/:15 Standing PVC Pipe Prayer Stretch

General Prep (4-6 min)  

2 Sets: For Quality

10/10 Hand to Hand Wrist Circles

10/10 Alternating Arm Swings

5 Hang Muscle Snatch + 5 Hang Power Snatch + 5 Overhead Squats

:15 Ring Support Hold

:15 Bottom of Ring Dip Hold

8 Muscle-Up Row Transitions

Accessories (Checkmark)

3 Sets: For Quality

10-12 Ring Rows*

:15 Ring Support Hold

15-20 Banded Face Pulls

*Feet Elevated if you can maintain good positions for 10-12 reps

Snatch (10:00 EMOM
1 Snatch @ 80%+)

---

% of 1RM Snatch,

*Snatch can be Power or Squat

Modifications:

We can adjust to a hang variation today and stick with Power Snatches in order to keep the overall technical and mobility needs limited.

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups

Squat snatches

135lb/95lb
(Rx135/95, S 115/75)

"Amanda" is a classic high-skill CrossFit benchmark that tests gymnastics proficiency, Olympic lifting technique, and composure under fatigue. The short rep scheme encourages athletes to move with urgency, but the technical demands of both movements require controlled execution. This is a workout where precision wins over reckless speed.

Goal: 4–8 minutes

Time Cap 12 minutes

Stimulus : High-skill gymnastics and barbell cycling under fatigue

RPE: 9/10

Focus : Maximize efficiency on muscle-ups, prioritize clean and confident lifts under fatigue

Key focus areas:

Stay composed on the rings—misses are costly

Maintain snatch technique under pressure

Control breathing and transitions to avoid redline mistakes

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STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025

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HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training:

5 sets

15 Red band face pulls

10/10 Red band paloff press

***

15 KB swings

15 KB high pulls

100M KB farmers carry

***

20 Weighted box step ups

100M DB farmers carry

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HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Landmines:

EMOM

8x8 T Rows, build in weight

***

10 reps of the following movements

Front squat

Offset reverse lunge (same side step back)

Squat press single arm (right)

Squat press single arm (left)

Squat press (together)

Rotational clean and press

Split jerk (right)

Split jerk (left)

Hip rotations

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STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025

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HomeGrown AthletX - Functional Fitness

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Bodyheat and Mobility: (4-6 min)

2:00 Cardio Choice

-

: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

General Prep: (5-7 min)

3 Sets

20 Plank Shoulder Taps

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird Dog

10 Romanian Deadlifts

10 Alternating Box Step-Ups

Specific Prep (5-7min)

3 High Hang Muscle Cleans

3 Hang Power Cleans

5 Push-Ups

5 Box Jumps

–

2-3 Sets, building to working loads

3 Power Cleans, Building to Working Loads

5 Push-Ups

5 Box Jumps

Deadlift (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 85%
Set 3: 1 Reps @ 90%
Set 4: 5 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 95%+)

% 1RM Deadlift

Modifications:

Move to a Sumo Deadlift, Hex Bar Deadlift, or Block Deadlift as primary scales for the day.

"The Cave and Beyond" (AMRAP - Rounds and Reps)

8:00 AMRAP

10 Power Cleans

15/10 Push-Ups

10 Box Jumps

Barbell: (Rx135/95, S 115/75)

Box Height: (Rx24/20, S 20/16″)
-

"The Cave and Beyond" is a moderate-weight, muscular endurance AMRAP that combines barbell cycling, bodyweight pressing stamina, and explosive lower body movement. The short time domain demands consistent movement, tight transitions, and smart effort management to avoid early burnout.

Goal: 3-5 rounds

Stimulus: Muscular stamina, aerobic threshold, barbell cycling under fatigue

RPE: 8.5/10

Focus: Sustainable barbell cycling, smart push-up pacing, efficient box jump rhythm

Key focus areas:

Move steadily through the barbell without redlining early

Manage push-up fatigue early to avoid failure in later rounds

Stay tight and explosive on box jumps, minimizing wasted movement