All Posts in Uncategorized
Announcements
No 5AM class MLK 1/19
Feb 28 StrongFirst Workshop
Feb 27 -Mar 13 CrossFit Open Starts
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Prep
2 Sets:
1:00 Row / Bike
:30 Kettlebell Dead-Bugs
:20/:20 Side Plank
10/10 Single Leg Glute Bridge
:30 Glute Bridge Hold
Specific Prep
Barbell @ light Loads
- 3 Deadlifts to Knee
- 3 Full Deadlifts (controlled eccentric and light tough to the floor)
- 8 Russian Kettlebell Swings
Barbell @ moderate loads
- 4 Full Deadlifts (controlled eccentric and light touch to the floor)
- 8 Russian Kettlebell Swings
Then build to working Loads on the Kettlebell and Barbell
Machine Primer After the Deadlift + Kettlebell Swing Work
5:00 EMOM
Minute 1: 13/10 Cal Row
Minute 2: 13/10 Cal Bike
Minute 3: Rest
Minute 4: 15/12 Cal Row
Minute 5: 15/11 Cal Bike
Have this run on a waterfall allowing for 3 groups to roll through and get in the primer within 6:00 minutes prior to hitting the machine piece.
Deadlift (Every 90 seconds x 6 Sets
4 Deadlifts + 10 Russian Kettlebell Swings
Deadlifts @ 70%
Kettlebell Swings: 70/53lb, 32/24kg)
Modifications:
- Sumo Deadlift or Hex Bar Deadlifts, Or Block Deadlifts
- Adjust loads on the Kettlebell Swings or Move to Dual Dumbbell Swings if Equipment is limited
"Balanced Budget" (8 Rounds for time)
Every 2:00 x 8 Sets, Alternating Stations
Station 1: 18/14 Cal Row
Station 2: 18/13 Cal Bike or 18/14 Cal Ski
Score = Sum Total Time
Goal: ~1:00 work / ~1:00 rest each interval
Stimulus: Aerobic repeatability with cyclical output balance across different machines
Workout RPE: 8.5/10
Primary Objective: Maintain consistent times across all eight sets
Secondary Objective: Avoid drop-off in pace as fatigue builds in the legs. Really look for a sustainable output that you can maintain for 4 sets @ each machine
Optional Accessories (Checkmark)
For Quality
4 Sets:
15 Weighted Hip Extensions
:45 Sorenson Hold
Announcements
No 5AM class MLK 1/19
Feb 28 StrongFirst Workshop
Feb 27 -Mar 13 CrossFit Open Starts
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Row/burpees (scaled air squats)
One walk around gym w/ oh plate carry
Shoulder Press (5x
3 strict press/5 push press)
Partner AMRAP (Checkmark)
40 db push press
20 burpee box jump overs (Dallas box turns)
100 m dual db/kb farmers carry (Dallas heavy hold)
Announcements
No 5AM class MLK 1/19
Feb 28 StrongFirst Workshop
Feb 27 -Mar 13 CrossFit Open Starts
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Prep:
2 Sets:
:45 Cardio Choice
10 Scap Push-Ups
10 Alternating Samson Lunges
12 Band Pull-Aparts
:30 Dead-Hang / 10 Scapular Pull-Ups
6/6 Single Arm Ring Rows
Bench Press Specific Warm-Up:
Prime pressing pattern and shoulder stability
Empty Barbell:
8 Tempo Bench Press (3-sec lower)
6 Bench Press @ normal tempo + :10 Pause Hold at Lockout on last rep
-
Then add loads
5 Bench Press @ 40–50%
5 Bench Press @ 50–55%
3 Bench Press @ 60%
Cue: Strong foot drive, upper-back tension, consistent bar path.
Bench Press (Weightlifting Variable Reps & Sets)
"Wings" (Checkmark)
Every 5:00 x 3 Sets
6 Strict Pull-Ups
12 Ring Rows
24 Dual Dumbbell Hammer Curls
- For the Strict Pull-Ups, we are looking for a challenging set. We can create challenge by adding loads to the pull-ups or moving to strict chest to bar. For scaling purposes, add band tension that allows 6 challenging reps with controlled strict form.
Other modifications today would be to move to a challenging toenail spot variation .
- For the Ring Row, lets look to create an angle that is both challenging, yet sustainable for 12 unbroken reps.
- Dumbbell Hammer Curls: Light Loads that can be done as 24 unbroken. We can sub out Banded Curls if needed and have a great 24 rep bicep burnout set here at the end of each set
Level 2,1,Masters, Comp: As prescribed. Look at adjustments for pull-ups that make the most since for 6 strict reps (unbroken)
Travel: Sub Inverted Rows or Dumbbell Bent Over Rows for Ring Rows
Goal: Complete all reps with strict control and no form degradation
Stimulus: Vertical pulling strength, horizontal pulling stamina, and upper-arm hypertrophy
RPE: 5-6/10, just a pump!
Primary Objective: Perform 6 strict pull-ups as a challenging, unbroken set
Secondary Objective: Maintain unbroken ring rows and hammer curls with full control
[Wings: L2, L1, & Masters 55+] (Checkmark)
Level 2, 1, Masters 55+:
As prescribed
[Wings: Competitor & Travel] (Checkmark)
Competitor, Travel / Hotel
As prescribed
Mobility (Checkmark)
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
Optional Accessories (Checkmark)
For Quality
Part A)
3 Sets
:30 Wall Facing Handstand Hold
20 Banded Tricep Extensions
Part B)
2 Sets:
20 Alt Barbell Wrist Extensor Rolls
10-12 Weighted Maltese Raises
Announcements
No 5AM class MLK 1/19
Feb 28 StrongFirst Workshop
Feb 27 -Mar 13 CrossFit Open Starts
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Pendlay Row (5 x 8 at 75-80%
B/T sets 8/8 DBs Gorilla rows
**Rest as needed )
B: Yates rows (5 x 8 at 75-80%
B/T sets 8/8 DB Bent over rows
**Rest as needed)
C: Bulgarian Split Squat (5 x 8 (Heavy Dual DB or KB))
Announcements
No 5AM class MLK 1/19
Feb 28 StrongFirst Workshop
Feb 27 -Mar 13 CrossFit Open Starts
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Prep
2 Sets:
:15/:15 Scorpion Stretch
10/10 Single Leg Glute Bridges
10 Deep Lunge Mountain Climbers
10 Air Squats
8/8 Suitcase Deadlifts
Specific Prep
2 Sets:
50ft (15m) Farmer Carry @ building to working loads
6 Goblet Squats (2–3 sec controlled descent)
10 Wall Balls (focus on rhythm + breathing)
5 Step-Back Burpees
5 Box Step-Ups or Low Box Jumps
3–5 Burpee Box Jump Overs (practice facing standard)
“Common Ground” (Time)
Teams of 3
For Time
3 Rounds:
150m Farmer’s Carry
120 Wall Balls
60 Burpee Box Jump Overs
Farmer’s Carry: 2 x KB (Rx70/53, S 53/44), or 2 x DB (Rx70/50, S 60/40)
Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Box Height: (Rx24/20, S 20/16″)
Coaches note flow
Time Domain: 30-35 minutes
Time Cap: 40 minutes
Stimulus: Team-based aerobic conditioning with grip endurance, leg stamina, and sustained cyclical output
RPE: 7.5–8/10
Primary Objective: Maintain steady pacing across all three rounds without long stoppages
Secondary Objective: Use smart handoffs and communication to keep wall balls and burpees moving
Mobility (Checkmark)
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:3 0 Low Dragon Po se
:30 Twisted Drag on Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstri ng Stretch
Announcements
No 5AM class MLK 1/19
Feb 28 StrongFirst Workshop
Feb 27 -Mar 13 CrossFit Open Starts
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Prep
1:30 Cardio Choice
-
2 Sets: For Quality
10 Down Dog Alternating Toe Touches
:20 Extended Plank Reverse Bridge
5 Up Dog to Down Dog Pike Push-Up
5/5 Kettlebell Windmill
5/5 Single Kettlebell Front Rack Reverse Lunge
Specific Prep
2 Sets
5 Barbell Push Press
5/5 Single Arm Overhead Reverse Lunges
10 Abmat Sit-Ups
1 Wall Walk + :15 Nose to Wall Handstand Hold
-
Barbell Specific Loading before starting strength piece
5 Reps @ 50%
5 Reps @ 60%
3 Reps @ 65%
Movement Specifics Prior to Workout (Checkmark)
Wall Facing Strict Handstand Push-Ups Modifications
- Add 1 Abmat for a Riser to Reduce Range of Motion
- Move to Further Away from the Wall
- Box Piked Handstand Push-Ups ( Feet or Knees), High or Lower Box
- Down Dog Pike Push-Ups
- Tall Kneeling Dual Dumbbell Push Press
Then get to working loads and set-up lanes and stations for the Single Arm Overhead Walking Lunges
Push Press (Weightlifting Variable Reps & Sets)
Modifications:
- Adjust to Strict Press
- Move to Dual Dumbbell Push Press or Strict Press
- Or for certain overhead limitations, we can adjust to an incline bench press to start moving towards that range of motion.
"Vertical Integration" (6 Rounds for reps)
6 Sets
2:00 AMRAP
7 Wall Facing Handstand Push-Ups
25/25ft Single Arm Overhead Walking Lunges
- Max Abmat Sit-Ups
*No Rest between AMRAPs (12:00 AMRAP)
Single Arm Overhead Walking Lunges:
Choice of KB/DB: (Rx53/35, S 44/26), (Rx50/35, S 40/25)
Score = Total Reps
*Every 5ft (1.5m) = 1 Rep
Goal: 20-30 Abmat Sit-ups / set
(1 round = 17 reps + sit-up reps)
Stimulus: Shoulder stamina, unilateral overhead stability, and midline fatigue under sustained effort
RPE: 8/10
Primary Objective: Complete the Handstand Push-Ups + Overhead Walking lunges in under 90 seconds
Secondary Objective: Unbroken Handstand Push-Ups or at minimum in 2 sets or less and 25ft Segments of the Overhead Walking Lunges
Announcements
No 5AM class MLK 1/19
Feb 28 StrongFirst Workshop
Feb 27 -Mar 13 CrossFit Open Starts
HomeGrown AthletX - Uniquely Abled Fitness
(20 min needed) Workout (Checkmark)
On the 4:30
10 cal row
Round 1: 10 power cleans @60%
Round 2: 6 power cleans @ 70%
Round 3: 4 power cleans @ 80%
Round 4: 2 power cleans @ 85%+
Dallas - same but with hang p. snatch
Scaled 10 power cleans per round
Warm-up (No Measure)
6 min EMOM
burpees (Dallas box walk)
ring rows
6 min EMOM
lunges (box to floor transfer)
jumprope
Announcements
No 5AM class MLK 1/19
Feb 28 StrongFirst Workshop
Feb 27 -Mar 13 CrossFit Open Starts
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Prep
3 Sets: For Quality
1:30 - 1:00 - :30 Row (increasing intensity)
8 Romanian Deadlifts
6 Tall Muscle Cleans
20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility)
8 Quarter Squat Reactive Jumps
*The goal here will be to target the 1:00 Row @ Goal Pace for the Day and the :30 second Row at faster than goal pace
Coaches Notes: This would also be a great day to go over Rowing Technique and Drills as part of the Warm-Up
Specific Barbell Prep
2-3 Sets
Slow Clean Pull
Low Hang Power Clean (Pause @ Low Hang for 1-2 sec)
Power Clean (Not TnG)
-
3 Sets: Building Loads
Clean Pull
Low Hang Power Clean
Power Clean
"Under Pressure" (5 Rounds for time)
For Time:
Every 4:30 x 5 Sets
18/14 Cal Row or Ski or 13/10 Cal Bike
Power Clean (all reps as singles)
Loading:
Set 1: 10 reps @ 60%
Set 2: 6 reps @ 70%
Set 3: 4 reps @ 80%
Set 4: 2 reps @ 90%
Set 5: 12 reps @ 50%
% Based on 1RM Power Clean
Score = Total Working Time
Goal: Row in 1:30 / Sets Sub 3:30
Score: Sum Total Interval Time
RPE: 8/10
These are all meant to be done as mostly quick singles today. Keep the row at an RPE 8 pace so we create some aerobic and lower body fatigue, but can still lift confidently here. The singles at 90% will be demanding and require a high level of focus today. The last set is a burner to finish this, push the pace a bit more and plan to stay on top of the bar.
Stimulus: Aerobic fatigue into heavy barbell exposure with a high-output finisher / drop set style barbell work
RPE: 8/10
Primary Objective: Execute technically sound singles at all loads, especially the 90% set
Secondary Objective: Maintain a consistent row pace without compromising barbell focus
Optional Accessories (Checkmark)
3-4 Sets
7/7 Bulgarian Split Squats (Single Dumbbell or Kettlebell)
7/7 Single Arm Kettlebell Z-Press
:15/:15 Single Arm Ring Plank
Announcements
No 5AM class MLK 1/19
Feb 28 StrongFirst Workshop
Feb 27 -Mar 13 CrossFit Open Starts
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Deadlift (10-8-6-6-6
70-75-80+-80+-80+ percent of 1RM
***Rest as needed b/t sets)
B: Metcon (Checkmark)
4 sets
10 DB Glute bridges
15 GHD Hamstring/glute ext
***
3 Supersets of each couplet
10 BB Bicep curls (weighted
10 Chin-ups
***
10 DBs Hammer curls
10 BB Drag curls (weighted)