January 17, 2025 - No Comments!

Functional Fitness – Fri, Jan 17

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HomeGrown AthletX - Functional Fitness

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Warm-Up: 

:20/:20 Active Scorpion Stretch

:30 Alternating Active Pigeon Stretch

:20/:20 Samson Stretch



2 Sets: For Quality

5 Snatch Romanian Deadlifts

4 Hang Snatch High Pull

3 Muscle Snatch

2 Overhead Squats

1 Snatch Balance

3 Box Jumps, Building in Height



Then Add Loads, Coach Cued through 2-3 sets

2 Snatch Pulls

Rest 10 sec

1 Snatch

Snatch (Squat Snatch
Every 90 seconds x 8 Sets
2 Snatch Pulls, Touch & Go
Rest 10 seconds
1 Squat Snatch)

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You will perform 2 Snatch Pulls with the focus on maintaining an upright torso with tension throughout the pull, then set the bar down, reset and hit a quality single on the Snatch.

% is Based on 1RM Squat Snatch

Looking for sets to be done @ 80-90% of 1RM.

Record Each Working Weight

“Climbing To Freedom" (AMRAP - Rounds and Reps)

10:00 AMRAP

12 Wall Balls

8 Deadlifts

4 Box Jumps

Wall Ball: (Rx 20/14, S 16/12)

Barbell: (Rx 225/155, S 165/125)

Box Height (Rx30/24, S 24/20″)
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Goal: 6+ Rounds

Primary Objective : Move smoothly between each station with minimal transition time. Push for unbroken Wall Balls and Deadlifts, then attack the Box Jumps confidently.

Secondary Objective: Consistent Pace Round to Round

Stimulus: High-intensity Triplet /Posterior Chain Dominant

RPE: ~8/10

Expect to feel breathless but still able to hold form. Pace yourself to avoid early burnout, but push near your threshold for the entire 10-minute duration.

Published by: Breanne Feudale in Uncategorized

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breanne@hgxfit.com

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551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA
94070

 
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