Workout of the day

HomeGrown AthletX - Functional Fitness

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Warm-Up:

2 Rounds: For Quality

200m Run

5 Walking Inchworm To Hollow Hold

15 Banded Good Mornings

:20/:20 second Side Plank

10 Hollow Hold

10 Scapular Pull-Ups

Deadlift Warm-up sets:

5 reps @ ~50%

3 reps @ ~60%

Focus on:

Bracing sequence before each lift

Controlling descent (no sloppy drops)

Consistent set-up between reps

Deadlift (Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 65-70%
3 Reps @ 70-75%
1 Rep @ 75-80%

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

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We are looking to complete 3 full sets of the sequence 5-3-1 within each 4 minute time frame. This will allow us to adjust loads as needed between the unbroken sets and build up to a moderate heavy single at the end of the 9 reps. This helps to build quality volume and control in the Deadlift.

"Ready on the Spot" (4 Rounds for reps)

4 Sets

3:00 AMRAP

200m Run

20 American Kettlebell Swing

- Max Toe to Bar

Kettlebell: (Rx53/35, S 44/26)

*Note: There is no rest periods between AMRAPs
Goal: 10+ TTB Each Set

Primary Objective: Consistent effort across all four AMRAPs—minimizing drop-off.

Secondary Objective: Smart pacing on the run & kettlebell swings to maximize Toe-to-Bar reps.

Stimulus: Grip Stamina and Midline Conditioning

RPE: 7.5/10

Workout Strategy Notes:

Run at a controlled pace (~:45-:55) to conserve energy for later rounds.

Unbroken or quick sets on KB swings —hinge efficiently, avoid excessive grip fatigue.

Toe-to-Bar approach:

Level 3: Sets of 8+

Level 2: Quick Sets of 3-5 Reps

Level 1: Hanging knee raises or V-ups for sets of 3-5 reps

HomeGrown AthletX - Functional Fitness

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Warm-Up:

General Warm-Up (8-10 minutes)

3 Sets: For Quality

10/10 Staggered Stance Dual Dumbbell Romanian Deadlift

8 Inchworm Push-Ups

20 Alternating Plank Shoulder Taps

:20 second Wall Support Handstand Hold

:15/:15 Single Arm Dead-Hang (or :30 both hands on bar for athletes that can’t single arm hang)

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Specific Prep (5-7 minutes)

Talk over points of performance for the Romanian Deadlift and Single Arm Strict Press then get to working loads.

Strength Superset (6 Rounds for weight)

12:00 EMOM

minute 1: 10 Barbell Romanian Deadlifts

minute 2: 10/10 Single Arm Dumbbell Strict Press
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Perform both movements @ 21x1 Tempo

This means 2 count on the eccentric, 1 count pause, fast concentric, and a 1 second pause

Look to have the Romanian Deadlifts at around 40-50% of 1RM Deadlift and choose a challenging unbroken Dumbbell for the Dumbbell Press.

"Gotham Grinder" (4 Rounds for reps)

4 Sets: For Max Reps

2:30 AMRAP

12/9 Dumbbell Deficit Push-Ups

16 Renegade Rows

50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

- Max Strict Pull-Ups in Remaining Time

Rest 1:30 b/t sets

Single Arm KB Overhead Carry: (Rx53/35, S 44/26)

Dumbbells: (Rx50/35, S 40/25)
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Goal: Complete 10/7+ Strict Pull-Ups Each Set

Primary Objective:

Maintain steady pacing through push-ups, renegade rows, and carries.

Maximize strict pull-up reps in the remaining time each set.

RPE (Rate of Perceived Exertion): 7/10

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Back/Biceps: Supersets (time cap 24min)

4 sets

8 Pendlay rows

8 BB bicep curls - weighted

4 sets

8 Bent over rows

8 BB reverse curls - weighted

4 sets

8 Yates rows

8 BB drag curls - weighted

B: Shoulder shrugs (8 reps at 88-90%
***
B/T sets: 10 Hang DBs bicep curls
***

Remaining time: Core (GHD or Vups))

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Fav. snack

The Wind is Blowing

Push Press (5x4)

Partner AMRAP (AMRAP - Rounds and Reps)

250 wall ball run

40 wall ball/heavy ball slams

30 box jumps

HomeGrown AthletX - Functional Fitness

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Team Warm-Up: Rowing Golf (6-8 minutes)

For Time

Row to 1000m

*switch partners every 100m, if partner rows to 97m then both partners must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must do 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish your workout.

Into Partner Medball Warm-Up (4 minutes)

Complete For Quality

Medball Partner Sit-Up Toss x :30sec Each Partner

Medball Rotational Partner Toss x :30sec Each Side

Medball Russian Twist Toss x :30sec Each Side

Plank Alternating Medball Taps x :60sec

Specific Workout Prep (10-12 minutes)

3 Hang Muscle Snatch + 3 Hang Power Snatch

6 Medball Cleans

6 Box Jumps

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Add Loads to Barbell

2 x 4 TnG Power Snatch (each)

6 Medball Cleans (each)

8/6 Cal Row (each)

6 Box Jumps (each)

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Final Transition to the Workout

"The Bane of Your Existence" (AMRAP - Rounds and Reps)

21:00 AMRAP, with a Partner

30 Power Snatch

30 Medball Cleans

30/24 Cal Row or Ski or 21/17 Cal Bike

30 Box Jump (Step Down)

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

Medball: (Rx 20/14, S 16/12)

Box Height: (Rx24/20, S 20/16″)
Goal: 3+ Rounds

Primary Objective: Efficient barbell cycling on Power Snatches. Consistent work-rest strategy to prevent early burnout.

Secondary Objective: Keep transitions quick between movements for minimal downtime.

Stimulus:

Moderate barbell cycling & full-body endurance.

Posterior chain fatigue from snatches, medball cleans, and cals.

Consistent aerobic demand with strategic partner pacing.

RPE (Rate of Perceived Exertion): 7-8/10 – Sustainable team effort, but intensity increases as fatigue sets in.

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child's Pose

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.