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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

1:30 Cardio Choice

-

2 x

:30 Jump Rope

10 Goblet Cossack Squats

5/5 Single Arm Dumbbell Press

5 Inchworm Push-Ups

10 Down Dog Toe Touch

Specific Warm-Up

2 x

5/5 Bulgarian Split Squat (light / working weight)

10 Renegade Row @ Warm-Up Loads

Strength: Bulgarian Split Squat + Renegade Rows (10 Rounds for weight)

10:00 EMOM

Minute 1: 5/5 Single Kettlebell Front Rack Bulgarian Split Squat

Minute 2: 12 Renegade Rows
Perform each split squat rep with a controlled 2-second eccentric, a pause at full contraction at the bottom, and a smooth, deliberate concentric back to the top. Select loads and tension that allow for a consistent, unbroken tempo across all five sets of each movement. We are combining two unilateral stability movements that heavily focus on anti-rotation work to challenge midline control and improve durability around the trunk. These are not load-chasing sets; mechanics and position are the entire point.

Modifications:

Level 1: 10:00 EMOM, Minute 1: 5/5 Bulgarian Split Squat (bodyweight or light load, no front rack), Minute 2: 8 Renegade Rows at a lighter load with a wider base for stability

Hotel Gym / Travel: 10:00 EMOM, Minute 1: 5/5 Bulgarian Split Squat with a single dumbbell held at the chest, Minute 2: 12 Dumbbell Renegade Rows on the floor

Primer (No Measure)

1-2 x

15 Double Unders

5 Dual Dumbbell Thrusters

15ft (4.5m) Dumbbell Farmers Walking Lunges

1 Partial Wall Walk + 1 Full Wall Walk

Use this to confirm dumbbell load, wall walk standard, and double under rhythm before "Warning Track" begins.

"Warning Track" (4 Rounds for time ↓ shorter is better)

For Time

Every 3:00 x 4 Sets

30 Double Unders (A: 45 singles)

9 Dual Dumbbell Thrusters

25ft Dumbbell Farmers Walking Lunges

3 Wall Walks

Dumbbells: 2 x (Rx50/35, S 40/25)

Wall Walk: 10-inch from wall standard
Score = Sum Total Time

Goals: 2:00 per set

Time Cap: 3:00 per set

Stimulus: Upper Body Density and Interference

RPE: 7.5/10

Primary Objective: Complete each working set as close to 2:00 as possible.

Secondary Objective: Unbroken movements across all four sets.

Accessories stretch (Checkmark)

For Quality:

1 minute couch stretch (each side)

1 minute figure for (each side)

1 minute pigeon (each side)

1 minute child’s pose