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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2 Rounds

1:30 Row

10 Goblet Cossack Squats

6 Down Dog Pike Push-Ups

10 Down Dog Toe Touches

6/6 Single Arm Ring Row

Gymnastics Skill: Rope Climb Skill Progression (Checkmark)

Spend 10-15 minutes working through Rope Climb technique and progressions.

Rope Climb Technique Work

Rope Climb Descents

Modifications:

Level 1: Rope Pull to Stand from the floor, laying on back, then jumping rope climbs using the feet as the primary driver.

Hotel Gym / Travel: Strict Pull-Up Negatives or Towel Pull-Ups focusing on grip strength and slow controlled descent mechanics.

Primer (Checkmark)

8 Back Squats @ Empty Barbell

6 Back Squats @ Warm-Up Load #1

4 Back Squats @ Warm-Up Load #2

2 Back Squats @ Working Loads

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2-3 Handstand Push-Up Eccentrics

2-3 Handstand Push-Ups or Box Piked Handstand Push-Ups

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1 Rope Climb (Each Partner)

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10/8 Cal Row (Each Partner)

Use this to confirm Back Squat load, Handstand Push-Up modification, and rope climb standard before "Partner Brehm" begins.

"Partner Brehm" (Time ↓ Shorter is Better)

For Time

2 Rounds:

10 Rope Climbs

20 Back Squats

30 Handstand Push-Ups

40/32 Calorie Row*

*During the Row, one partner holds a Sandbag in Bear Hug Position or Dual Kettlebell Front Rack for the duration of the rowing partner's effort. Switch as needed until the Row is completed.

Barbell: (Rx 225/155, S 165/125)

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

Dual KB Front Rack: 2 x (Rx50/35, S 40/25)

Rope Climb 15ft
Score = Time

Goals: 18:00-22:00

Time Cap = 25:00

Stimulus: Chipper Feel / Partner Conditioning

RPE: 8.5/10

Primary Objective: Complete each station in roughly 2:00-2:30 of combined partner work, keeping transitions short and communicating with your partner before the clock starts to avoid standing and waiting.

Secondary Objective: Maintain the sandbag or KB hold for the full duration of the rowing partner's effort each round, treating the static hold as a working set rather than an optional challenge.

Accessories (Checkmark)

For Quality:

3 Sets:

10-12 Incline Chest Supported Dumbbell Rows , Moderate Loads

50ft (15m) Sled Push, Heavy Load

:30-:45 Wall Facing Handstand Hold