Workout of the day

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Shoulder Press (Seated Military press
5 x 8 at 65-70%
....
3 sets
10/10 SA DB front delt raises
10/10 SA DB rear delt raises
)

B: Snatch Push Press (5 Rounds for weight)

5 sets: Rest as needed

Build to a heavy 3 rep. Start at 60% of 1RM Snatch. Work on Ovhd strength position.

5-5-3-3-3

**Load (Dip) - Explode (Drive) - Punch (Press/Lockout)

**Goal - SN push press our 1RM Snatch

C: Good Mornings (Weighted good mornings
5 x 8
**Hip/Hinge - Posterior chain (glute/hamstrings/lower back)
**Tips - soft knees, push hip back, chest up (creates straight back-NO rounding), load glutes/hamstrings, then actively squeeze glutes to starting position)

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Soldier kick

Circles to foot

Walk on toes

Walk on heels

Lunges

Butt kick

High knees

Shuffle

Long jump

Bear Crawl

Skip

2x Circle w/ 20 wb squat passes

Front Squat (6x4
in between each set 10 db/unweighted hip thrust
*Dallas db goblet squat to box)

*Squat to box if needed

*Scaled db/kb squat

Taylor Swift Step It Off (Checkmark)

5 rounds:

11 cals row/ski or 9 cals bike

10 wb

Into…

89 wb box step ups (Dallas Russian twist)

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

3 Sets: For Quality

1:00 Cardio Choice

8 Inchworm to Hollow Body Hold

8/8 Quadruped Thoracic Rotations

:20 Extended Reverse Plank Bridge

:15/:15 Side Star Plank

Specific Prep:

Build to starting Loads on Dual Kettlebell Gorilla Rows

Then.. Tackle Bench Pres

-

Bench

10 Empty Barbell Reps

5 Reps @ 40-45%

5 Reps @ 45-50%

5 Reps @ 50-55%

Strength Superset (10 Rounds for weight)

Every 1:30 x 10 Sets, Alternating Stations

Station 1: 10 Bench Press

Station 2: 20 Dual Kettlebell Gorilla Row

Bench Press @ 55-65% of 1RM

Dual Kettlebell Gorilla Row: Choice, Suggested L3 @ 53/35lb, 24/16kg
Score = Average Loads Lifted

Bench Press @ 6 RPE

Rows: Choice on Loads 6 RPE

Strength Accessory Big Set (Checkmark)

For Quality

4 Sets

10-12 Parallette Deficit Push-Ups

10-12 Dumbbell Glute Bridge Pull-Over

10-12 Dual Dumbbell Hammer Curls

*Tempo across 21x1 Tempo

2 Count Down, 1 Count Pause, Fast Up, and 1 Count at the Top

Mobility (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2:00 Row

-

2 Sets: For Quality

10 Rower Ab-Rollouts

5/5 Kettlebell Windmill

10 Alternating Single Arm Kettlebell Swings

10 Box Step-Ups + 5 Box Jumps (Step-Down)

Specific Movement Prep and Primer

:20 Dual Kettlebell Front Rack Hold @ Warm-Up Loads

10 Abmat Sit-Ups

:20 Forearm Plank

5 Hang Muscle Snatch + 3 Hang Power Snatch

:20 Dead-Hang

5 Box Jump Overs

:20 Handstand Hold

-

:15 Dual Kettlebell Front Rack Hold @ Warm-Up Loads

8 Abmat Sit-Ups

:15 Forearm Plank

5 Power Snatch @ Working Loads

:15 Dead-Hang

5 Box Jump Overs

:15 Handstand Hold

"Resolution Road" (Time)

For Time

2000m Row

*Partner Holds Dual KB/DB Front Rack

150 Abmat Sit-Ups

*Partner Holds Plank

100 Power Snatch (new to CF light DB snatch)

*Partner Holds Dead-Hang From Pull-Up Bar or rings

50 Box Jump Overs

*Partner Holds Handstand Hold

Barbell: (Rx 75/55, S 65/45)

Box Height: (Rx24/20, S 20/16″)

DB: 2 x (Rx50/35, S 40/25)

KB: 2x (Rx53/35, S 44/26)
Score = Time

Goal Time Domain: 18:00-24:00

Time Cap: 28:00

Primary Objective: Split the working sets evenly between partners.

Secondary Objective: Maintain consistent sets on the snatches looking to complete in 5-10 tng rep sets at a time.

Mobility (Checkmark)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

1:30 Cardio Choice

:30 Down Dog Calf Gas Pedals

:30/:30 Active Scorpion Stretch

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

Specific Barbell Prep and Primer

3 Sets: For Quality

3 High Hang Muscle Cleans

10 Behind the Neck Elbow Punch Throughs

5 Barbell Good Mornings

5 Front Squats

-

w/ light loads on the barbell

3 Hang Power Clean

3 Hang Squat Clean

-

3 Sets

3 Hang Squat Cleans Building to 60%

Ring Muscle-Up Progression (Checkmark)

Ring Muscle-Up Progression

-

2 Sets

5 Ring Muscle-Up Row

10 sec Ring Support Hold

3 sec Ring Dip Negative

10 sec Bottom of Ring Dip Hold

-

5:00-8:00 Practice

Low Ring Banded Ring Muscle-Ups

or

Toenail Spot Ring Muscle-Ups

or

High Ring Muscle-Up Swings + Ring Snap Back / Pull

Hang Clean (Every 2:00 x 5 Sets
3 Hang Squat Cleans
Starting @ 60% of 1RM squat clean and increasing to a heavy for the day)

Modifications:

- For Back Pain: Pull off Blocks / Bumper Plates from the Hang Position

- For Knee Pain: Adjust to Hang Power Cleans

Level 1 / Beginner Athletes: Adjust to 3 Hang Power Cleans + 3 Front Squats

"Champagne Problems" (5 Rounds for reps)

For Reps and Load

10:00 EMOM

minute 1: 5 Front Squats

minute 2: *Ring Muscle-Ups

Front Squat, From the Floor @ 77-82% of the Heavy 3 Rep for the Day

*Ring Muscle-Ups

Look at Levels

Level 3: 3-5 Ring Muscle-Ups

Strength Level 3: 7/5 Strict Pull-Ups + 7/5 Strict Ring Dips
Score = RMU Reps completed. Note weight used in notes. For scaling, 1 pull-up + 1 dip = 1 rep

Primary Objective: Front Squats performed as 1 Squat Clean + 4 Front Squats

Secondary Objective: Smooth unbroken sets of Ring Muscle-Ups, Banded Ring Muscle-Ups, or Strict Pull-Ups + Strict Dips

Mobility (Checkmark)

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

2 min machine

Wall sit ABC's

Stretches:

Updog/down dog

Scorpion

Bird dog

Thread the needle

Leg kickovers

Arm circles

PVC pipe

Hang Power Snatch (6x3
Build)

New Year Countdown (Checkmark)

10…9….8….all the way to 1

Hang power snatch or db snatch

Hanging knee raises or v-ups