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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

-

10 Bend and Bows

:10/:10 Hand to Hand Wrist Circles

10 Alternating Arm Swings

10 Back Slaps

:20 Alternating Overhead Tricep / Lat Stretch

-

2 Sets:

8 Tall Muscle Cleans

:15 Behind The Neck Elbow Punch Throughs

8 Good Mornings

8 Quarter Squat Jumps

:10 Hollow Hold

10 Alternating V-Ups

Specific Barbell Prep

Add Loads, Barbell Off the Floor

3 Clean Lift Off

2 x

Slow Pull Pull Power Clean

Paused Low Hang Power Clean

- Add Loads -

2x

Power Clean

Low Hang Power Clean

-

Put Working Loads on the Bar

Weightlifting: Clean Complex (8 Rounds for weight)

Every 1:30 x 8 Sets:

1 Power Clean + 1 Low Hang Power Clean

Start around 60% of 1RM Power Clean and increase by feel, targeting approximately 80% by the final sets.
The Low Hang Power Clean is the teaching tool here. Cue athletes to establish tension in the hamstrings at the low hang position before initiating the second pull, and to maintain the same bar path and receiving position they find on the full Power Clean. These are not two separate movements; they are one cycling sequence.

Modifications:

Level 1: Every 1:30 x 8 Sets: 3 Hang Power Cleans

Hotel Gym / Travel: Every 1:30 x 8 Sets: 5 Hang Power Cleans + 3 Broad Jumps

Primer (Checkmark)

2 Rounds:

8 GHD Sit-Ups, building range of motion

4 Touch-and-Go Power Cleans

8/6 Calorie Echo Bike, building effort

Use this to confirm GHD range of motion, touch-and-go cycling rhythm on the Power Clean, and Echo Bike output before "Don't Speak" begins.

"Don't Speak" (AMRAP - Reps)

16:00 EMOM:

Min 1: 15 GHD Sit-Ups (A: 20 AbMat Sit-Ups or V-Ups)

Min 2: 10 Power Cleans

Min 3: 12/9 Cal Bike or 16/13 Cal Row or Ski

Min 4: Rest

Barbell: (Rx135/95, S 115/75)
Score = Completed Rounds + Stations (If all rounds are completed, score is 16 reps)

Goals: Complete each station in :30-:45

Stimulus: Barbell Cycling, Midline, and Leg Stamina

RPE: 6/10

Primary Objective: Complete all three working stations unbroken each round, finishing each minute with at least :15 of rest before the next movement begins.

Secondary Objective: Maintain consistent barbell cycling mechanics across all three rounds of Power Cleans, keeping touch-and-go reps smooth and controlled rather than letting fatigue degrade bar path or receiving position.

Optional Accessories (Checkmark)

For Quality:

4 Sets:

8-10 Seated Good Mornings

10-12 Banded Psoas March

:15/:15 Copenhagen Plank Side Raise

For all movements, move slow and controlled with quality tempo, focusing on the feel of the movement rather than just going through the motions.