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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

10/10 Quadruped Thoracic Rotations

:20 Extended Plank Reverse Bridge

10 Hollow Rocks

10 Arch Rocks

Specific Prep

2 Sets

:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)

10 Cossack Squats + 10 Air Squats

1 Wall Walk + 10 Handstand Weight Shifts

5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups

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Then Jump into the Handstand Walk Progressions and Practice

Gymnastics Skill: Handstand Walk (Checkmark)

Progressions and practice time structured around athlete ability. Work athletes through the following progressions based on where they are with the movement:

Handstand Weight Shifting for athletes still developing balance and shoulder stability.

Handstand Walks to Wall for athletes who have the kick-up but are not yet walking open floor.

Handstand Walks for athletes who are ready to cover distance on open floor.
Modifications:

Level 1: Wall Walks or Handstand Shoulder Taps against the wall; focus on a strong, stacked position at the top and consistent scapular engagement rather than distance.

Hotel Gym / Travel: Wall Walks or Pike Shoulder Taps on the floor; prioritize overhead position and midline tension.

Primer (Checkmark)

1 Round:

6-8 GHD Sit-Ups

30 Double Unders or 50 Single Unders

6-8 Wall Balls

10-15ft Handstand Walk / 1-2 Wall Walks / 20 Handstand Shoulder Taps

Use this to confirm GHD range of motion, Double Under standard, wall ball load, and Handstand Walk modification before "Ride the Ultimate" begins.

"Ride the Ultimate" (4 Rounds for distance)

20:00 EMOM

Minute 1: 15 GHD Sit-Ups (A: 20 ab mat sit ups)

Minute 2: 50 Double Unders (A:75 singles)

Minute 3: 15 Wall Balls

Minute 4: Max Distance Handstand Walk (A: Max Handstand Shoulder Taps)

Minute 5: Rest

Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Score = Total Distance (ft) accumulated across all Handstand Walk minutes

Goal: 30ft+ per set

Stimulus: Midline Capacity / High Skill Gymnastics

RPE: 7.5/10

Primary Objective: Complete each prescribed working minute in under 45 seconds, leaving meaningful rest before the next minute flips.

Secondary Objective: Accumulate 25ft or more of Handstand Walk in each max effort minute, maintaining consistent output across all four sets.

Accessories (Checkmark)

For Quality:

3 Sets:

5/5 Low Plank Knee to Elbow , Slow

10 Goblet Cossack Squats

50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)