Announcements

HGXGEAR.com for Apparel

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

2:00 Cardio Choice

:30/:30 World's Greatest Stretch

5/5 Open Book Thoracic Rotations

:30 Alternating Scorpions

:20 Wrist Circles (each direction)

General Prep

2 Sets

:30 Jump Rope Practice

6 Romanian Dealifts

6 Tall Muscle Cleans

6 Front Squats

4 Tall Cleans (Crisp Footwork / Turnover and Pull into Front Rack)

-

15 Double Unders or 30 Single Unders

4 Hang Cleans @ light loads added

3 Hang Cleans @ moderate loads added

2 Hang Cleans @ 5-10% below starting weights

Hang Clean (Weightlifting Variable Reps & Sets)

Starting @ 60% on Set 1 (4 Reps), and increasing by feel to a heavier double at around an 8/10 RPE on Set 5.

The Hang Clean can be either a Power Clean or a Squat Clean. Ideally we catch high and start catching lower and lower on each set

Modifications:

- Again these can be Hang Power Cleans or Squat Cleans

- Adjusting to Dumbbell Hang Cleans can help with limited front rack mobility

"Checkmate" (Time)

3 Rounds for Time

15 Deadlift

30 Double Unders (A: 60 singles)

12 Power Cleans

30 Double Unders

9 Hang Squat Cleans

30 Double Unders

Barbell: (Rx135/95, S 115/75)
Goal: 11-15 minutes

Time Cap: 15:00

RPE: 8.5-9/10

Stimulus: Barbell Cycling / Aerobic Capacity

Primary Objective: Manage the barbell across all three rounds. The loading descends in difficulty from deadlift to power clean to hang squat clean, but the fatigue accumulates in the opposite direction. Athletes who go out too hot on the deadlifts will feel it on the hang squat cleans by round 2.

Secondary Objective: Consistency on the Jump Rope. 30 Double Unders each set is manageable if athletes stay composed. Tripping repeatedly on the rope bleeds time and spikes the heart rate going back into the barbell.

Mobility (Checkmark)

PRVN Mobility #2

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose

Optional Accessories (Checkmark)

For Quality

4 Sets:

6-8 GHD Back Extensions

:30-:40 Weighted Sorenson Hold

6/6 Single Leg Pistol Step-Down