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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice (Row Ideally)

10 Alternating Overhead Tricep / Lat Stretch

10 Alternating Scorpions

:20 Down Dog + Up Dog

10 Alternating Down Dog Toe Touches

:15/:15 Banded Front Rack Stretch

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2 Sets

8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)

8 Box Jumps (Priming the Legs for Front Squats)

8 Scapular Pull-Ups

8 Ring Rows

Specific Prep

:20 Behind the Neck Elbow Punch Throughs

8 Empty Barbell Front Squats

4 Front Squats @ 40-50%

3 Front Squats @ 50-60%

2 Front Squats @ 60-70%

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Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.

Front Squat (Every 3:00 x 5 Sets:
5 Front Squats

Loading: 75-80% of 1RM Front Squat, same load across all five sets.)

Modifications:

Level 1: Every 3:00 x 5 Sets: 8-10 Goblet Squats or 5 Front Squats from the rack at moderate load with a focus on full depth and upright torso. Build load across sets as mechanics allow.

Hotel Gym / Travel: Every 3:00 x 5 Sets: 8-10 Dual Dumbbell Front Squats at challenging load, same load across all five sets.

Primer (Checkmark)

1 Round at workout pace:

12/10 Calorie Row

7 Dual Dumbbell Box Step-Ups

3-5 Burpee Pull-Ups

Use this to confirm row pace, dumbbell load, and Burpee Pull-Up bar height before "Bodhi" begins.

"Bodhi" (4 Rounds for reps)

4 x 3:00 AMRAP (12:00 Continuous)

16/13 Cal Row or Ski 12/9

14 Dual Dumbbell Box Step-Ups

Max Burpee Pull-Ups in Remaining Time

Box Height: 20in

Dumbbells: 2 x (Rx50/35, S 40/25)
Score = Max Reps (Burpee Pull-Ups across all 4 windows)

Goals: 8+ Burpee Pull-Ups per set

Stimulus: Leg Stamina / Grip Management / Aerobic Capacity

RPE: 8/10

Primary Objective: Complete the Row and Dual Dumbbell Box Step-Ups by the 2:10 mark each window, leaving a full :50 of max effort on the Burpee Pull-Up bar.

Secondary Objective: Accumulate 8 or more Burpee Pull-Ups in every set, maintaining a consistent rhythm on the burpee and kipping efficiently on every rep at the bar.

Accessories (Checkmark)

For Quality:

3 Sets:

4-6 Weighted Strict Pull-Ups

12 Goblet Cossack Squats

16 Renegade Rows

Choice on Loads