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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

-

:15/:15 Passive Hang + Active Hang

:10 Hollow Hold

5 Slow Tempo Goblet Squats

5/5 Single Arm Kettlebell Bent Over Row

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10 Bar Kip Swings

:10 Hollow Rocks

5 Slow Tempo Goblet Squats

5/5 Single Arm Kettlebell Bent Over Row

Specific Prep

6 Pause Front Squats (Empty Barbell From the Rack)

10 Dual Kettlebell Gorilla Rows @ warm-up loads

4 Pause Front Squats @ 40% of 1RM Front Squat

8 Dual Kettlebell Gorilla Rows @ working loads

Build to Starting Load on Paused Front Squat

Strength: Pause Front Squat + Kettlebell Gorilla Row (5 Rounds for weight)

15:00 EMOM:

Minute 1: 6 Pause Front Squats (21x1 Tempo)

Minute 2: 16 Dual Kettlebell Alternating Gorilla Rows

Minute 3: Rest

Loading:

Front Squat at 60-65% of 1RM Front Squat

Dual KB Gorilla Row: 2 x (Rx53/35, S 44/26)
Score = Front Squat Loading

Tempo is 2-count eccentric, 1-second pause at the bottom, fast concentric driving through the elbows, 1 reset breath at the top. Athletes should select a load that allows them to hold position through the pause on every rep. The Gorilla Row should be performed with full range, flat back, and alternating arms with control, not speed.

Modifications:

Level 1: Minute 1: 6 Goblet Squat Pauses with Kettlebell or Dumbbell at light to moderate load, focusing on upright torso and full depth. Minute 2: 12 Kettlebell or Dumbbell Gorilla Rows

Hotel Gym / Travel: Minute 1: 6 Pause Dumbbell Goblet Squats (21x1 Tempo). Minute 2: 16 Dual Dumbbell Alternating Gorilla Rows

Primer (Checkmark)

1 Partial Wall Walk + 1 Wall Walk

6-8 Toes to Bar (Elevator Progression), building to modification for the day

25 Double Unders / :20 DU practice / 40 Single Unders

Use this to confirm Wall Walk standard, Toes to Bar modification, and Double Under plan before "Shimmer" begins.

"Shimmer" (Time)

For Time

5 Rounds:

1-2-3-4-5 Wall Walks

10 Toes to Bar

50 Double Unders (A: 75 singles)

Wall Walk: 10-in from the wall
Specific Note about workout structure:

Round 1: 1 Wall Walk + 10 Toes to Bar + 50 Double Unders

Round 2: 2 Wall Walks + 10 Toes to Bar + 50 Double Unders

Round 3: 3 Wall Walks + 10 Toes to Bar + 50 Double Unders

Round 4: 4 Wall Walks + 10 Toes to Bar + 50 Double Unders

Round 5: 5 Wall Walks + 10 Toes to Bar + 50 Double Unders

Score = Time

Goals: 5:00-7:00

Time Cap: 10:00

Stimulus: Midline Endurance / Grip Interference

RPE: 7.5/10

Primary Objective: Move through each round with consistent, unbroken Wall Walks and limit Toes to Bar to two sets or fewer per round to protect shoulder endurance across all 50 reps.

Secondary Objective: Stay unbroken or near-unbroken on the Double Unders, using the rope as a controlled transition into the next Wall Walk rather than a place to rest.

PRVN Reset (Checkmark)

For Quality:

3 Sets

Supine Supinated Overhead Reach (PVC or weighted PVC) x 5 (3 Long Breaths per Rep)

:30 Shoulder Extension Stretch

1:00 Pigeon Pose / side

Intent: Restore shoulder extension and overhead comfort while decompressing hips.
Notes:

- Supine Supinated Reach: Palms up, ribs down, weight assists range, Long exhales

- Shoulder Extension Stretch: Pain-free range only, control eccentrics, use stretch if needed

- Pigeon Pose: Square hips as tolerated, Stay tall before folding, Calm nasal breathing

Accessories (Checkmark)

For Quality:

4 Sets:

1:00 Elevated Plank w/ Weight Belt , Moderate

50/50ft Single Arm KB/DB Overhead Carry, Moderate