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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
RPE: 8–8.5/10
Stimulus: Aerobic Conditioning / Upper Body and Leg Stamina
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 - 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
RPE: 8/10
Stimulus: Barbell Conditioning / Aerobic Threshold
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 - 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
Announcements
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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
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HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Bulgarian Split Squat (4 sets (12 reps each leg)
Dual DB or KB
Go lighter and work on ROM, 90 degrees)
B: Shoulder Press (5 sets: Strict press + Push press
3+5
70/75/78/80/80 of 1RM
***Rest as needed b/t sets)
C: Metcon (Checkmark)
CORE: 10 min
Halos (Plate or KB)
Candlesticks