HomeGrown AthletX - Functional Fitness

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General Warm-Up (8-10 minutes)

3 Sets: For Quality

1:00 Row (:30 easy, :20 sec Moderate, :10 sec Hard)

5 Inchworm Push-Ups

20 Plank Shoulder Taps

15 Banded Good Mornings

10/10 Single Leg Glute Bridges

Specific Workout Prep (10-12 minutes)

Take 6-10 minutes to build working loads for Snatches, Power Cleans and Deadlifts.

Practice cycling reps and quick singles as you build loads, depending on your strategy for the workout.

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2 x 3 Reps of Wall Walks, Practicing Efficiency and Speed up and down the wall. Go over movement standards and make sure your feet move first before your hands. Then on the way down make sure your hands touch the line before our feet come down back to the starting position.

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1 Wall Walks

10 Calorie Row (6 Moderate + 4 Hard)

1 Wall Walk

6 Deadlifts

1 Wall Walk

4 Power Cleans

1 Wall Walks

2 Power Snatch

1 Wall Walk

5 Calorie Row Hard

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Take 5:00 minutes then tackle the workout.

CrossFit Games Open 25.3 RX'd: (Ages 16-54) (Time)

For time:

5 wall walks

50-calorie row

5 wall walks

25 deadlifts

5 wall walks

25 cleans

5 wall walks

25 snatches

5 wall walks

50-calorie row

Time Cap: 20 Minutes*

F: 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch

M: 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 RX'd: (Ages 16-54) click here
Goal: Complete the workout under the time cap!

Primary Objective: Maintain Big Sets on the Barbell and Consistent Pacing on the Wall Walks.

Secondary Objective: Finish the final Row faster than the first Row

Stimulus: Chipper Style Muscular Endurance Tester

RPE: 10/10

This is an Open Test and we will tackle it with full intensity

CrossFit Games Open 25.3 Foundations (Time)

For time:

5 bear crawls

50 strokes on the rower

5 bear crawls

25 deadlifts

5 bear crawls

25 cleans

5 bear crawls

25 snatches

5 bear crawls

50 strokes on the rower

Time Cap: 20 Minutes*

F: 75-lb (34-kg) deadlift, 55-lb (25-kg) clean, 35-lb (15-kg) snatch

M: 95-lb (43-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch

The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 Foundations click here

CrossFit Games Open 25.3 Scaled: (Ages 16-54) (Time)

For time:

5 scaled wall walks

50-calorie row

5 scaled wall walks

25 deadlifts

5 scaled wall walks

25 cleans

5 scaled wall walks

25 snatches

5 scaled wall walks

50-calorie row

Time Cap: 20 Minutes*

F: 85-lb (38-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch

M: 135-lb (61-kg) deadlift, 95-lb (43-kg) clean, 65-lb (29-kg) snatch

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 Scaled: (Ages 16-54) click here

CrossFit Games Open 25.3 Scaled Teenagers 14-15 and Scaled Masters 55+ (Time)

For time:

5 scaled wall walks

50-calorie row

5 scaled wall walks

25 deadlifts

5 scaled wall walks

25 cleans

5 scaled wall walks

25 snatches

5 scaled wall walks

50-calorie row

Time Cap: 20 Minutes*

F: 75-lb (34-kg) deadlift, 55-lb (25-kg) clean, 35-lb (15-kg) snatch

M: 95-lb (43-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 Scaled Teenagers 14-15 and Scaled Masters 55+ click here

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

Optional Accessories (Checkmark)

For Quality:

Part A)

10:00 EMOM

Minute 1 - 12 Ring Rows (Add Deficit if Able)

Minute 2 - 12 Ring Push Ups (Add Load if Able)

Part B)

5 Sets

12 Kettlebell Curls, Moderate

12 Kettlebell Overhead Tricep Extension, Moderate

For part B, you will hold the kettlebell by the horns for both movements. You may use different loads for each exercise.