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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2-3 Rounds

1:00 Cardio Choice

6 Walking Inchworm Push-Ups

8/8 Single Arm Dumbbell Upright Row

8/8 Single Arm Dumbbell Strict Press

:15/:15 Single Arm Dumbbell Overhead Hold

:10 Ring Support Hold

:10 Bottom of Ring Dip Hold

Primer (Checkmark)

Perform 1 Round at Warm-Up Loads:

8/6 Calorie Echo Bike

8 Alternating Dumbbell Snatch

25ft (7.5m) Overhead Carry

8 Alternating Dumbbell Snatch

25ft (7.5m) Overhead Carry

4 Ring Dips / Banded Ring Dips / Toenail Spot Ring Dips

Perform 1 Round at Working Loads:

8/6 Calorie Echo Bike

8 Alternating Dumbbell Snatch

25ft (7.5m) Overhead Carry

8 Alternating Dumbbell Snatch

25ft (7.5m) Overhead Carry

4 Ring Dips / Banded Ring Dips / Toenail Spot Ring Dips

Use this to confirm dumbbell load, carry path, and ring dip variation before "Dalton" begins.

"Dalton" (5 Rounds for time ↓ shorter is better)

Every 4:00 x 5 Sets:

16/12 Cal Bike

8 Dumbbell Snatch (Right)

25ft (7.5m) Single Arm Overhead Carry (Right)

8 Dumbbell Snatch (Left)

25ft (7.5m) Single Arm Overhead Carry (Left)

12/8 Ring Dips

Dumbbell: (Rx50/35, S 40/25)
Score = Sum Total Time

Goals: 2:15-3:00 per Set

Stimulus: Upper Body Density / Interference, Muscular Endurance

RPE: 8.5/10

Primary Objective: Move through each interval with consistent transitions and no wasted time, arriving at the ring dips with enough shoulder stability to complete the set unbroken or in no more than two quick breaks.

Secondary Objective: Maintain overhead position integrity across both the dumbbell snatch and the carry throughout all five sets, not just the first two, protecting shoulder mechanics as fatigue accumulates.

Accessory Finisher (Checkmark)

10:00 AMRAP:

10 V-Ups

:15/:15 Side Star Plank

20 Banded Tricep Extensions

:30 Weighted Forearm Plank