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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2:00 Row

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2 Sets

10 Alternating Scorpions

10 Plank Shoulder Taps

10 Deep Lunge Mountain Climbers

:10 Hollow Hold

10 V-Ups

Specific Prep

Go over Bench Press and GHD Sit-Ups Technique and Progressions

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8/6 Calorie

8 Empty Barbell Bench Press

8 GHD Sit-Ups (Short Range of Motion)

4 Burpees to Target

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8/6 Calorie

6 Barbell Bench Press @ 40-50%

8 GHD Sit-Ups (Increased Range of Motion)

3 Burpees to Target

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8/6 Calorie

4 Empty Barbell Bench Press 50-60%

8 GHD Sit-Ups (Full Range of Motion)

2 Burpees to Target

"House of Cards" (16 Rounds for time)

20:00 EMOM

minute 1: 15/12 Cal Row or Ski 11/8 Cal Bike

minute 2: 10 Bench Press

minute 3: 15 GHD Sit-Ups (A: 15 Abmat Sit-Ups)

minute 4: 10 Burpees to Target

minute 5: Rest

Bench Press @ 60% of 1RM

Burpee Target: Out of Reach
Goal: All four working minutes completed with :10-:15 to spare | Consistent output across all 4 rounds

RPE: 7.5-8/10

Stimulus: Aerobic Capacity / Upper Body Pressing Endurance

Primary Objective: Protect the bench press across all 4 rounds. At 60% the load should be manageable and unbroken every minute — if athletes are grinding reps or missing the window, the load is too heavy.

Secondary Objective: Use the rest minute. A full minute of intentional recovery is built into this EMOM for a reason. Athletes should breathe down, shake out, and arrive at the row ready to move, not still recovering from the burpees.

Accessories (Checkmark)

For Quality

3 Sets:

10/10 Half Kneeling Paloff Press with Rotation

20 Renegade Row

10 Dumbbell Rolling Tricep Extensions

Rotational Work + bodybuilding