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Feb 27 -Mar 13 CrossFit Open Starts

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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2 Sets:

20 Lateral Line Hops

10 Alt Skater Hops

10 Banded Pass-Throughs (wide to narrow grip)

10 Banded Pull-Aparts

10 Cossack Squats

8 Prone Swimmers

5 Broad Jumps (focus on soft, controlled single leg landing)

Specific Barbell Prep / Empty to Light Barbell

2-3 Sets:

3 Position Snatch High Pull (High Hang + Hang + Mid-Shin)

3 High Hang Muscle Snatch

3 Snatch Balance to Power Position

3 Position Power Snatch (High Hang + Hang + Mid-Shin).

Specific Plyo Primer / Before Starting Sets

2 Controlled Sets:

3 Box Jumps to Single Leg Landing (right foot)

3 Box Jumps to Single Leg Landing (left foot)

2-3 Power Snatches @ opening load

Use this to confirm box height and dial in the single leg landing before the clock starts. Land soft, absorb through the hip, and stay balanced before stepping down.

Weightlifting + Plyo Day (10 Rounds for weight)

Power Snatch

Every 2:00 x 10 Sets

Set 1: 5 Reps

Set 2: 4 Reps

Set 3: 3 Reps

Set 4: 2 Reps

Set 5: 1 Rep

*Then repeat sequence starting at 5 again

Add 4 Box Jumps to Single Leg Leg after each set (alt which foot lands on the box on each rep) challenge box height that you can safely and effectively do.

*Not TnG Reps

Starting @ 90-95% of 5RM from 2 weeks ago and increasing on every set building to a heavy single today with the focus of ending with the heaviest load on the second round through this.
The goal today is to start at 90% of your 5RM Power Snatch from a couple weeks ago and increase loads on each set, building to something heavy for each set. These are meant to be quality quick singles on each and every set with the second go through of the 5-4-3-2-1 heavier than the first time through the sequence.

Accessories (Checkmark)

For Quality

4 Sets:

7/5 Ring Dips

:10-:15 Ring L-Sit

12 V-Ups

Mobility (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose