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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

500m Row

10 x 90/90 Get-Ups

10 Alternating Bird-Dogs with 3 sec Pause at extension

5 x Curtsy Lunge (Right) + Curtsy Lunge (Left) + Air Squat

10/10 Foot Elevated Single Leg Glute Bridge

:20/:20 Foot Elevated Single Leg Glute Bridge Hold

Specific Prep

2 x

10 Barbell Good Mornings

:20 Behind the Neck Elbow Punch Throughs

5 Kang Squats

5 Front Squats

-

1 x

5 Front Squats @ 40-45%

5 Front Squats @ 45-50%

3 Front Squats @ 50-55%

-

Put Working Weights on the Bar

Front Squat (Weightlifting Variable Reps & Sets)

Modifications:

Level 1: Same Rep Scheme and go by RPE guidance, keeping each set to 6-7 RPE

Hotel Gym / Travel: Every 3:00 x 5 Sets, 10 Dual Dumbbell Front Squats Each Set.

Primer (Checkmark)

1 Set:

250m Row

10 Wall Balls

8 Med-Ball Box Step-Overs

8 Wall Balls

6 Med-Ball Box Step-Overs

Use this to confirm row pace, Wall Ball load and target height, and Med-Ball Box Step-Over rhythm before "Golden Boot" begins.

"Golden Boot" (AMRAP - Reps)

For Reps:

15:00 AMRAP

1000m Row or Ski

36 Wall Balls

30 Med-Ball Box Step-Overs

30 Wall Balls

24 Med-Ball Box Step-Overs

24 Wall Balls

18 Med-Ball Box Step-Overs

- Max Rep Wall Balls

Box Height:(Rx24/20, S 20/16″)

Wall Ball Target: 10/9ft

Med-Ball: (Rx 20/14, S 16/12)
Score = Total Reps (1000m Row = 100 Reps)

Goal: 295-315 Reps / 40+ Wall Balls in remaining time (262 reps + Max Wall Balls)

Stimulus: Leg Stamina / Muscular Endurance

RPE: 7.5/10

Primary Objective: Complete the full ladder through the 18 Wall Balls and 18 Med-Ball Box Step-Overs, arriving at the Max Rep Wall Ball push with at least 2:00-3:00 remaining on the clock.

Secondary Objective: Hold the row to a strong, paced effort that keeps breathing under control, setting up consistent unbroken or two-set Wall Ball efforts throughout the ladder.

Accessories (Checkmark)

For Quality:

4 Sets:

:15/:15 Side Star Plank

:15/:15 Copenhagen Plank