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No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

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Warm-Up:

General Movement Prep (8-10 minutes)

3 Sets: For Quality

1:00 Cardio Choice

10 Reps of Squat Therapy

10 Kettlebell Deadlifts

10 Hollow Rocks

10 second Hollow Hold

10 Alternating Bird-Dogs

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Specific Barbell Prep (4-6 minutes)

Focus on bracing and breathing mechanics in the squat with the goal of 20x1 Tempo

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Perform

10 Empty Barbell Reps

5 Reps @ 50-55%

3 Reps @ 60-65%

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Then Get starting Loads on the Barbell

Back Squat (Every 4:00 minutes x 3 Sets
Complete:
5 Reps @ 65%
3 Reps @ 70%
1 Rep @ 75%

Rest as needed between 5-3-1 to complete within the 4:00 time frame)

Rest as needed between 5-3-1 to complete within the 4:00 time frame. The goal here is to complete the entire 9 reps at a good controlled pace with the 5 unbroken, adjust loads, then 3 unbroken, adjust loads, then 1 rep to complete the set within each 4:00 window.

"Beefy Joker" (AMRAP - Rounds)

12:00 EMOM

minute 1: 8 Dual KB/DB Front Squat

minute 2: 12 Deadlifts

minute 3: 16 Wall Balls

minute 4: 20 Abmat Sit-Ups

KB(s): 2 x (Rx53/35, S 44/26), DB 2x (Rx50/35, S 40/25)

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

Wall Ball: (Rx 20/14, S 16/12), 10/9ft

Score = Rounds completed successfully
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Goal: Complete each movement unbroken in under 40 seconds

Primary Objective: Develop strength endurance and muscular stamina by cycling moderate to heavy loads efficiently.

Secondary Objective: Control heart rate through steady pacing to prevent burnout in later rounds.

Stimulus : Muscular Endurance / Leg Stamina

RPE (Rate of Perceived Exertion): 7-8/10 – Tough but sustainable. Fatigue will set in, but the goal is to avoid redlining.