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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

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2 Sets:

:15 Passive Hang + :15 Active Hang

5 Strict Knee Raises

:15 Wall Supported Handstand Hold

10 Arch Ups + :10 Arch-Up Hold

15 Russian Twists (Over and Back = 1 Rep) / Unweighted

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Go over specifics for Handstand Hold, Ball Ups, Hip Extensions, and Banded Chops

- Tackle touches and a few reps on each.

Specific Conditioning Primer

@ 70%

3 Burpee Pull-Ups

9/7 Calorie Bike

3 Burpee Pull-Ups

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@ 80-85%, just under pace for workout

3 Burpee Pull-Ups

9/7 Calorie Bike

3 Burpee Pull-Ups

Gymnastics Strength EMOM (Checkmark)

16:00 EMOM

Minute 1: :20-:30 Handstand Hold

Minute 2: 1-2 Ring Ball-Ups w/ Slow Eccentric

Minute 3: 15 GHD Hip Extensions

Minute 4: 8/8 Banded Chop (Low to High, High to Low )

*Alt Rounds of High to Low and Low to High on the Banded Chops

Competitor: Freestanding Handstand Hold

Level 2&3, Masters 55+:: Wall Facing Handstand Hold

Level 1: Box Piked Handstand Hold

"Fast and Furious" (Time)

3 Sets: For Time

5 Burpee Pull-Ups

15/10 Calorie Bike

5 Burpee Pull-Ups

Rest 2:00 b/t sets

Pull-Up Bar: Out of reach of hands at full extension of the arms
Score = Total Running Time

Goal: Sub 2:00 per set / Ideally 1:30-2:00

RPE: 9/10 , This should feel like a full sprint every set

Stimulus: Short Sprint / Aerobic Power / Upper Body Pulling

Primary Objective: Sprint. This is not a workout for pacing, plan attack every set like it's a single max effort and use the 2:00 rest to fully reset.

Secondary Objective: Stay clean on the Burpee Pull-Up, jump to the bar with control and pull aggressively. This is where the workout will slow down significantly specifically after the bike if you aren't intentional about your movement.