Workout of the day

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HomeGrown AthletX - Legends (65+)

A: Metcon (Checkmark)

Warm-up

3 sets: small plates (Y, T, W) 15 reps

3 sets: Wall ball rotational passing 15 reps both directions

Partner training

15 Wall ball cleans

15 Wall ball shoulder to overhead

15 Wall ball ground to overhead

250M Wall ball carry

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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

20 Alternating Arm Swings

12 Back Slaps

10 Alternating Scorpions

:20 Extended Plank Reverse Bridge

:30 Glute Bridge Hold

-

2 Sets:

10 Banded Pull-Overs

15 Banded Pull-Aparts

10 Air Squats + 5 Jumping Squats

20 Bear Plank Shoulder Taps

8-10 Kneeling Plyo Push-Ups or Speed Push-Ups (00x0 Tempo)

Specific Barbell Prep

3 Sets:

3 Bench Press + 3 Supine Medball Chest Pass

Building to working Loads

Specific Primer

5 Hand Release Push-Ups

5 Wall Balls

3 Hand Release Push-Ups

5 Wall Balls

Rest 2:00 then hit the workout

Bench Press (Weightlifting Variable Reps & Sets)

Modifications:

Level 1: Every 3:00 x 5 Sets: 6- Reps Across @ 6-7 RPE + 5 Supine Medball Chest Pass

Movement Limitations: Close Grip Bench, Multi Grip Bench, Floor Press, Dumbbell Bench Press

"Faster" (Time)

3 Rounds for Time

25/20 Hand-Release Push-Ups

25 Wall Balls

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

Goal: 6-10 minutes

Time Cap: 12 minutes

Primary Objective: Manage the quad and shoulder fatigue by breaking early and efficiently on the Wall Balls, don't wait for failure to take a rest.

Secondary Objective: Focus to maintain consistent sets across on both the Wall Balls and the Push-Ups. Have a good strategy from the get go that allows for consistency.

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

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

A: Bench Press (12min to build to a heavy 2rep
then...
5x8 at 70%
Rest as needed b/t sets)

B: Metcon (Checkmark)

3 sets

10 DBs Barrel press

10 DBs Close grip press

10 DBs Flat or standing flys

10 DBs Deficit push-ups

****

3 sets

10 BB Skull crushers

10/10 DB Kickbacks

****

CORE:

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HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Interval training

Banded face pulls

Wood chops

Paloff press

Small plates (Y, T, W)

Plate ground to overhead

Wall push-ups

March in place (against the wall)

Supported squats (Rig post)

Single leg balance

Plate halos

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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

1:00 Row + 1:00 Jump Rope

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

-

2 Sets

10 Pause Glute Bridges (2sec)

:30 Dead-Bug Alternating Heel Taps

:30 Alternating Bird-Dogs

8/8 Staggered Stance Single KB RDL

Specific Prep

2-3 Sets:

:30-:45 Row, Building Pace

5 Romanian Deadlifts

3 Hang Clean High Pulls

5 Hang Power Cleans

3 Seated Box Jumps, building to working height

:30 Jump Rope Practice

Barbell Prep and Primer

3 Sets:

3 Deadlifts + 2 Seated Box Jumps

Building to working Loads

Deadlift (Weightlifting Variable Reps & Sets)

Modifications:

Level 1: Every 3:00 x 5 Sets: 6-8 Reps as Romanian Deadlift or Traditional Deadlift with light to moderate loads + 3 Seated Position to Vertical Jump

Movement Limitations: Hex Bar Deadlift / Sumo Deadlift / Romanian Deadlift ( + 3 Seated Vertical Leaps )

"Central Intelligence" (Time)

For Time:

1k Row

30 Hang Power Cleans

100 Double Unders (A:200 singles)

Barbell: (Rx155/105, S 125/85)
Score = Time

Goal: 7-11 minutes

Time Cap: 13 minutes

Primary Objective: Manage the barbell strategically across the 30 Hang Power Cleans. This is the make-or-break section of the workout and athletes who go unbroken too early will pay with forearm fatigue and trouble on the dubs.

Secondary Objective: Hold a strong, sustainable pace on the row without blowing up before the barbell. Row should feel like an 8/10 effort, so it's strong but not all out.

Optional Accessories (Checkmark)

3 Sets:

:40 RKC Plank

:40 Sorenson Hold (Weighted)

:20/:20 Paloff Press Hold

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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

1:30 Cardio Choice

-

10 PVC Pipe Passthroughs

8/8 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

5/5 World's Greatest Stretch

:15 Extended Plank Reverse Bridge

:15 Hollow Hold

Specific Prep

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Overhead Squat

3 Snatch Balance

3 Hang Squat Snatch

-

Add Loads

Hang Snatch

3 Sets x 3 Reps, Building to Starting Weights

Warm-Up and Primer for Metcon

@ Warm-Up Loads

3 Dumbbell Burpees

3 Dual Dumbbell Hang Muscle Snatch

5 Dual Dumbbell Front Squats

7 Bar Kip Swings

5 Strict Knee Raises

-

@ Warm-Up Weights

2 Devils Press

4 Dual Dumbbell Front Squat

2-4 Kipping Knees to Chest

2-4 Kipping Toes to Target or Alt Toes to Target

2-4 Reps @ Toes to Bar or Modification for the Day

-

@ Working Weights

2 Devils Press

4 Dual Dumbbell Front Squat

2-4 Reps @ Toes to Bar or Modification for the Day

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

Modifications:

Level 1: 5 Hang Power Snatch @ light to moderate loads (each set across)

Movement Limitations: Adjust to Hang Cleans or Dumbbell Snatch

"Skyscraper" (Time)

For Time

Every 2:30 x 5 Sets

4 Devils Press

6 Dumbbell Front Squats

10 Toes to Bar

Dumbbells: 2 x (Rx50/35, S 40/25)
Score = Slowest Time / Set

Mobility (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch