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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2 Sets:

:45 Row

5 Inchworm Push-Ups

10 Down Dog Toe Touches

:45 Ski

5/5 Kettlebell Windmill

5/5 Single Arm Overhead Reverse Lunge

Primer (Checkmark)

Turkish Get-Up Specifics

Practice unweighted or with a light dumbbell. Move deliberately through each position and pause at each position both on the way up and the way down. Practice with each arm.

Then

1 Partial Wall Walk + 1 Full Wall Walk

1/1 Turkish Get-Up at working loads

Use this to confirm kettlebell load and wall walk standard before "Box-To-Box" begins.

"Box to Box" (AMRAP - Rounds)

40:00 EMOM

Minute 1: 15/12 Calorie Row

Minute 2: 3 Wall Walks

Minute 3: 15/12 Calorie Ski

Minute 4: 1/1 Turkish Get-Up

Kettlebell: (Rx53/35, S 44/26)

Wall Walk: 10in from Wall
Score = Completed Rounds (40 total)

Goals: Complete each station sub :45

Stimulus: Stamina, Stability, Aerobic Endurance

RPE: 7/10

Primary Objective: Maintain consistent, repeatable output across all 10 rounds, completing each station sub :45 with 10-15 seconds of transition and recovery before the next minute begins.

Secondary Objective: Use the Turkish Get-Up minute as active recovery, moving through each position with intention to bring the heart rate down before returning to machine work.

Accessories (Checkmark)

For Quality

3 Sets:

12-20 Wall Facing Handstand Thigh Taps or Shoulder Taps

15 Banded Face Pulls

:45 Weighted Forearm Plank