Workout of the day

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HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warmup: 3 Rds

12 reps of Paloff press/Face pulls/Wood chops

Then…

3 Rds, 12/12 single arm ring rows

Partner training: AMRAP

100 Burpee stand + DBs shoulder to overhead

100 Knee raises

100 Sit/stand

Rest as needed between rounds

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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

10 Bootstrap Squats w/Deep Squat Thoracic Rotation

8/8 Quadruped Hip Circles each direction

8/8 Quadruped Thoracic Rotations / Side

-

2 Sets:

5 Barbell Bradford Presses w/lockout

5 Behind the Neck Press in Split

10 Back Squats

5 Jumping Back Squats

Specific Split Jerk Prep

Set 1 -- Empty bar x 3-5 Split Jerk, coaching the dip-drive and landing position, pause 2 seconds in catch each rep

Set 2 -- 4 Split Jerks @ 40-50%, focus on foot landing timing and overhead lockout

Set 3 -- 3 Split Jerks @ 60-65% , building toward opening working weight, confirm footwork is dialed

Primer (After the Split Jerk)

3-4 Sets:

3 Back Squats building to opening weight

8 Wall Balls at prescribed weight and target height

Use this to confirm load and wall ball standard before Love Seat begins.

Split Jerk (Weightlifting Variable Reps & Sets)

Athletes should approach the final one to two sets feeling challenged, but technically sound. A true 3RM here is around 85%, with five to ten pounds still available. Do not chase numbers at the expense of positioning -- a missed rep or a soft lockout is a signal to hold the weight, not add more.

Modifications:

Level 1: 3 Pause Split Jerk per set -- one second pause in the dip, three second hold in the catch. Reduce loading to 60-70% and prioritize foot placement and lockout quality over weight on the bar.

Hotel Gym / Travel: Dumbbell Push Press x 5 reps, heavy, building across sets. Focus on a vertical press path and controlled descent.

"Love Seat" (5 Rounds for weight)

10:00 EMOM

Minute 1: 5 Back Squats

Minute 2: 15 Wall Balls

Back Squat @ 70-80%

Wall Balls: (Rx 20/14, S 16/12) 10/9ft
Score = Total Load

Record Notes on Wall Balls

Primary Objective: Maintain unbroken back squats across all five sets with consistent speed on the concentric and control on the eccentric -- no grinding.

Secondary Objective: Sustain wall ball mechanics through fatigue -- elbows under the ball, full depth, and every rep hitting the target.

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HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Row 500 m

Animal Game

Deadlift (5x5
In between sets, do 5/5 single leg rdl or kickstand rdl)

Partner workout (Checkmark)

AMRAP

4 rounds ( partner 1 does a round, partner 2 does a round, etc until 4)

1 db power clean

2 db squats

3 db push press

(Dallas 2 cleans, 3 presses)

20 box jumps/step ups/roll overs - split as needed

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May 16 StrongFirst Workshops 10-12 Mini Workshop + 1-5 Full Workshop

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

2 Sets:

20 Alternating Arm Swings

10 Alternating Scorpions

:20 Extended Plank Reverse Bridge

:30 Glute Bridge Hold

10 Inchworm Push-Ups

5/5 Single Leg Glute Bridges

Specific Prep

2 Sets:

:30 Jump Rope Practice

10 No-Jump Burpees

8 Kettlebell Deadlifts

:15 Hollow Body Hold

8 GHD Sit-Ups -- short to full range of motion progressing set to set

-

1 Set:

5 Push-Ups

50ft (15m) Kettlebell Farmers Carry

10 GHD Sit-Ups, building range of motion

20 Double Unders or 40 Single Unders

Confirm push-up variation, kettlebell load, GHD range of motion, and rope rhythm before the primer begins.

Specific Primer (Checkmark)

Sets at working pace:

10 Push-Ups

100ft (30m) Kettlebell Farmers Carry @ working load

10 GHD Sit-Ups

30 Double Unders

Use this to confirm set times, transition speed, and double under rhythm before the clock starts on "Inconceivable."

"Inconceivable" (5 Rounds for time)

Every 4:00 x 5 Sets

20/15 Push-Ups

100ft Kettlebell Farmers Carry

20 GHD Sit-Ups

60 Double Unders

Kettlebells: 2 x (Rx70/53, S 53/44)
Score = Sum Total Time

Goal: Each set completed in 2:45--3:15 | :45--1:15 rest per round

Primary Objective: Consistent set times across all 5 sets. The 4:00 window is tight by design, athletes who move efficiently through transitions will allow for more rest time with similar effort.

Secondary Objective: Unbroken double unders every set or a quick break at 30. Avoid tripping and keep these consistent to manage the rest time efficiently.

Optional Accessories (Checkmark)

For Quality:

4 Sets

:45 Weighted Forearm Plank

10/10 Kettlebell or Dumbbell Side Bend

Announcements

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

A: Shoulder Press (Every 2min
5 sets - 82-85% of 1RM Strict press
2 Strict press + 3 Push press
)

B: Metcon (Checkmark)

Bilateral - Shoulders (Seated or standing)

3 sets

12/12 DB Arnold press

12/12 DB Rear delt raises

12/12 DB Front delt raises

****

3 sets

12 DBs Hammer curls

12 DBs Bicep curls

5 Chin-ups (Tempo, 5.3.1)

****

2 sets

15/15 DB Preacher curls

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

A: Bulgarian Split Squat (Every 2:30min
4x10 (Heavy with the focus on 90 degrees)
****
Rest 2min
****
EMOM for 8 sets
Side plank on bench for adductors)

B: Yates rows (4 sets
10 Yates rows (start at 70% and build)
8/8 KB or DB Gorilla rows
25 Plate ceiling crunches)