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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:

2 x 25/25ft (7.5/7.5m) Lateral Shuffle

10 Deep Lunge Mountain Climbers

8 Scapular Pull-Ups

5/5 Single Arm Ring Rows 2020 Tempo

10 Ring V-Outs

Specific Prep:

2 Sets

1 Wall Walk + :15 Nose to Wall Hold

5 Muscle-Up Rows

:05 Ring Support Hold + Slow Lowering + :05 Bottom of Ring Dip Hold

5 Strict Knee Raises

:10 Tuck L-Hang Hold

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Then go through specifics for the gymnastics strength EMOM

Gymnastics Strength EMOM (Checkmark)

very 1:15 x 10 Sets, Alternating Stations

Station 1:

:10 Ring Row to Chest Hold + Transition to Bottom of Dip + :10 Bottom of Dip Hold + Transition to Support + :10 Ring Support Hold + :05 Eccentric Dip

Station 2:

:20 Tuck Front Lever Hold
Level 2: Use Toenail Spot for All Positions , On the Tuck Front Lever Adjust to Single Leg Tuck Front Lever and Other Lightly on the Floor

Level 1:

Station 1:

5 Ring Rows @ 31x3 Tempo (3 count down, 1 count pause, pull fast to chest, 3 count hold at chest

Station 2:

:10-:15 Ring Support Hold w/Toenail Spot + :20 Hollow Hold

"Stacked Deck" (AMRAP - Rounds and Reps)

For Rounds + Reps

12:00 AMRAP

1-2-3-4-5

Wall Walk

2-4-6-8-10

Strict Pull-Ups

Shuttle Run

Wall Walk: 10in From the Wall

Shuttle Run = 25/25ft
Goal: 5+ Rounds, Into Round

RPE: 8-8.5/10

Stimulus: Gymnastics Endurance / Upper Body Pushing and Pulling

Primary Objective: Manage the wall walk volume as the ladder climbs. The sets feel small early and compound quickly. Athletes who move efficiently and stay tight on the wall will protect their pulling capacity on the strict pull-ups.

Secondary Objective: Keep the strict pull-ups unbroken in the early rounds. As the ladder climbs into sets of 6, 8, and 10 reps, planned breaks are smarter than failed reps. The shuttle run is more of a short reset for the arms. Use it.

Accessories (Checkmark)

For Quality:

3-4 Sets:

16 Dual Kettlebell Alt Gorilla Row

50/50ft (15/15m) Mixed Rack + Overhead Kettlebell Carry

:30 Hollow Hold