HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep:

3 Sets:

1:00 Cardio Choice

6-8 Inchworm Push-Ups

16 Bear Plank Shoulder Taps

10/10 Single Leg Glute Bridges

12 Glute Bridge Banded Pull-Aparts

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-60%

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Then Load to Working Weights on the Bar

Bench Press (Weightlifting Variable Reps & Sets)

"The Many" (Checkmark)

15:00 EMOM

minute 1: :30 Max Renegade Rows w/Push-Up

minute 2: 10-12 Ring Hamstring Curls

minute 3: 10 Dumbbell Bicep Curls + 10 Dumbbell Tricep Kick Backs

minute 4: :15/:15 Side Star Plank

minute 5: :15/:15 Copenhagen Plank

Loading = Choose loads that maintain quality movement (quality ROM over load today)
Goal: Maintain clean mechanics and controlled tempo across all movements

Stimulus: Accessory-focused strength endurance targeting trunk stability, posterior chain, and upper-arm hypertrophy

Workout RPE: 5-6.5/10

Primary Objective: Execute all movements with strict control and positional integrity

Secondary Objective: Accumulate quality volume without rushing or compensating

[The Many: L2, L1, & Masters 55+] (Checkmark)

Level 2:

As prescribed

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Level 1:

15:00 EMOM

minute 1: :30 Max Renegade Rows

minute 2: :15 Feet Elevated Hamstring Plank

minute 3: 10 Dumbbell Bicep Curls + 10 Dumbbell Tricep Kick Backs

minute 4: :20/:20 Side Plank

minute 5: :20 Tuck Hollow

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Masters 55+:

As prescribed

[The Many: Competitor & Travel] (Checkmark)

Competitor:

As prescribed or Day Off

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Travel / Hotel:

As prescribed

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

Optional Accessories (Checkmark)

10 Sets

:30 Max Calorie Ski

- Rest :30 b/t Sets