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

A: Metcon (Checkmark)

10min AMRAP (50/35)

2-4-6-8-10…

RDL

Hang Pwr Clean

Push press

100M run

3min rest….

10min AMRAP (50/35)

2-4-6-8-10…

100M run

Burpee stand with DBs

Hang clean and jerk

3min rest….

10min AMRAP (50/35)

2-4-6-8-10…

Vups

Man Makers (push-up, row, row, squat clean, thruster)

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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

2 Sets:

1:00 Row

10 Bend and Bows

10/10 Quaduped Thoracic Rotations

6 Inchworm to Hollow Hold

10 Cossack Squats

-

200/150m Row

5 Plate Ground to Overhead

:10 Overhead Plate Hold

10 Plate Hug Reverse Lunges

-

1-2 Sets

200/150m Row

5 Plate Ground to Overhead

6 Plate Overhead Walking Lunges

"The Rundown" (AMRAP - Rounds and Reps)

24:00 AMRAP (With a Partner)

2k Row (Split) / Partner Bear Hug Sandbag Hold

-

4 Rounds: Alternating Full Rounds with Partner

12 Plate Ground to Overhead

50ft (15m) Plate Overhead Walking Lunges

Plate: (Rx45/35, Rx25/15)

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

*Alternative to the Bag is Dual KB Front Rack Hold @ 2 x (Rx53/35, S 44/26) or Dual DB (Rx50/35, S 40/25)
Score = Rounds + Reps

Goal: ~ 2 Rounds

RPE: 8/10, This is sustained effort, not a sprint

Stimulus: Partner Aerobic Conditioning / Muscular Endurance / Midline Stability

Primary Objective: Split the row efficiently and transition to the floor work without burning out your partner. Communicate the split before the clock starts with an even 250m split or 500m split to allow for enough time to hold pace while not burning out your partner on the bag.

Secondary Objective: Keep the sandbag hold honest during the row. The partner holding the bag needs to be holding the bag in order for each partner to be rowing. They shouldn't be putting the bag down.

Mobility (Checkmark)

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

-

3 Sets:

5 Inchworm to Hollow Hold

10 Deep Lunge Mountain Climbers

10 Alternating Box Step-Ups

5/5 Single Arm Ring Rows 2020 Tempo

10 Ring V-Outs

-

:05 Chin Over Bar Hold + :03 Eccentric (Can start on Box, or Jumping)

:05 Ring Support Hold + :03 Eccentric (Start with Jump into Support),

For both, less advanced athletes should use a toenail spot

Specific Prep and Primer for Conditioning

Rope Climb Technique

-

Practice Foot Holds and Scaling (Pull to Stands or Foot Lock from seated and stand)

-

2 Sets:

1 Partial Wall Walk + 1 Full Wall Walk (to Level 3,2,1 distance Mod)

4 Burpee Box Jump Overs

-

Then Rest 2:00 and make sure to set-up heats and time delays to allow athletes to tackle the workout without interference.

-

:45 Waterfall Delay

Gymnastics Strength EMOM (Checkmark)

10:00 EMOM

Minute 1: :10 Supine Grip Chin Over the Bar Hold + :05 Eccentric Chin-Up

Minute 2: :10 Ring Support Hold + :05 Eccentric Ring Dip
Competitor: 2 x Each Segment during each minute. This will take more of the minute.

Level 3: As prescribed, start with a pull-up to the top before starting

Level 2: Start with a Jumping Pull-Up into the Hold and Eccentric

Level 1: Toenail Spot For All Movements

Masters 55+: Choice on Scale

"Black Adam" (4 Rounds for reps)

For Reps

4 Sets:

2:00 AMRAP

3 Wall Walks

10 Burpee Box Jump Overs

- Max Rope Climbs

Rest 2:00 b/t sets

Wall Walks to 10in From Wall
Score = Sum Total Reps (All Combined Reps)

Goal: 3–5 rope climbs per set / 12–18 total

Primary Objective: Move through the Wall Walks and Burpee Box Jump Overs fast enough to get meaningful time on the rope. Efficiency in the first two movements is everything — slow transitions = fewer climbs.

Secondary Objective: Approach the rope with urgency, not desperation. A fatigued, sloppy rope climb is slower and more dangerous than a quick reset breath and a sharp climb. Get to the rope, breathe for one second, then go.

Accessories (Checkmark)

For Quality

3 Sets:

20 Renegade Rows , For Load (Anti-Rotation)

:30/:30 Side Plank

20 Hollow Rocks

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HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Stretches:

Thread the needle

Bird dog

Scorpion

Updog/downdog

Superman

Hollow hold

PVC pipe

Dead hang (2x)

Scap pull-ups

Kipping

Rope Climb technique (Checkmark)

Hang Power Snatch (Hang power snatch:
4 reps
4 reps
3 reps
3 reps
2 reps)

2 min on, 2 min off (Checkmark)

1 wall walk

10 box jump overs (plate rollovers)

2 rope pull to stands

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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)

400m Run

-

10 Kettlebell Deadlifts

:15 Hollow Hold

:15/:15 Side Plank

:30 Banded Psoas March

:30 Echo

-

10 Russian Kettlebell Swings

10 Abmat Sit-Ups

:30 Banded Psoas March

:30 Echo

-

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 - 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 - 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 - 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: