Announcements

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2 Sets: For Quality

400m-200m

6 Inchworm Push-Ups

20 Plank Shoulder Taps

10/10 Single Leg Glute Bridges

8 Barbell RDL's

6 Tall Muscle Cleans and Press

Specific Prep

2 Sets: with light loads

3-Pos Power Clean (Hang + Low Hang + Floor)

5 Push Press (Focus on Vertical Dip and Drive and Strong Finish Overhead)

-

Take Barbell to the Rack and Build to starting loads for the Push Press.

i.e. 6-8 Empty Barbell Reps, 5 Reps @ 45-50%, 3 Reps @ 50-55%, 3 Reps @ 55-60% and then working loads on Bar.

Primer After the Push Press

-

Start with light loads on the barbell and build with some touch and go sets + quick singles on the Clean and Jerk to working loads. Suggested % at about 60% of 1RM as the max percentages we should see for the day.

Then

200m Run

7/5 Push-Ups

3 Clean and Jerks @ working loads

Push Press (Weightlifting Variable Reps & Sets)

Score = Load

Modifications:

- For Shoulder Impingement: Sub Dumbbell Strict Press, Incline Bench Press or Landmine Press depending on the degree of impingment.

Level 1 / Beginner Athletes 8 Reps across @ 6-7 RPE

"Fresh Start" (Time)

For Time

400m Run

30/25 Push-Ups

15 Power Clean and Push Jerk

400m Run

30/25 Push-Ups

15 Power Clean and Push Jerk

400m Run

Barbell: (Rx135/95, S 115/75)
Score = Time

Goal Time Domain: 11-15 minutes

Time Cap: 17 minutes

Stimulus: Chipper Style Endurance Workout

RPE: 8/10

Primary Objective: Maintain sub 2:00 on the run and quick singles on the Clean and Jerks to work at a pace of 8+ per minute

Secondary Objective: Consistency on Push-Up Sets

Accessories (Checkmark)

For Quality

4 Sets:

10 Dumbbell Bench Press

:15-:20 Ring Support Hold

10 Seated Barbell Calf Raises