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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 Warm-Up

1-2 Sets

1:00 Cardio of Choice

10 Scapular Pull-Ups

5/5 Single Arm Ring Row

:20 Hollow Body Hold

:20 Arch Hold

1:00 Jump Rope (moving from singles into practicing doubles)

Specific Gymnastics Prep

4-6 Reps Each:

Kipping Swings (hollow to arch)

Elevator Kip Swing, progressing to chin over bar

Kipping Chest to Bar Pull-Up

Progress athletes through the skill ladder based on their level. Athletes should arrive at the skill session with modifications and an understanding of ability and scale for the day.

Specific Barbell Primer / After Gymnastics Skill Session

3 Controlled Sets: Building to working loads and dialing in dubs.

5 Hang Power Cleans

10 Abmat Sit-Ups

15 Double Unders or 25 Single Unders

Working loads confirmed. Use this to dial in the hang position, turnover mechanics, and rope rhythm before the clock starts on "Fuse."

Gymnastics Isolated Progression / Skill Touches (Checkmark)

Chest to Bar Pull-Ups

Every :30 x 12 Sets

5 Chest to Bar Pull-Ups
Goal: Clean, focused unbroken sets developing technique and rhythm. The focus is mechanics and consistency with light volume accumulation and short technical sets. Each set should feel controlled and repeatable, not maximal.

Level 3 (Strength Variation): 5/4 Strict Pull-Ups

Level 2: 5 Pull-Ups (Kipping or Butterfly)

Level 1: 3-4 Banded Strict Pull-Ups or 5 Ring Rows

Masters 55+: 4/3 Strict Pull-Ups

Competitor: 7 Chest to Bar Pull-Ups

Travel/Hotel: 5 Strict Pull-Ups or 7 Ring Rows

Modifications and Adjustments

- Reduce reps before reducing movement standard — protect the quality of each set over chasing the prescribed number.

- Adjust to Ring Rows for athletes who cannot yet support a strict pulling pattern or are managing shoulder discomfort.

- Adjust to Banded Strict Pull-Ups for athletes building pulling strength, keeping the band light enough to still feel challenging on every set.

"Fuse" (AMRAP - Rounds and Reps)

13:00 AMRAP

10 Hang Power Cleans

20 Abmat Sit-Ups

10-20-30-40-50.... Double Unders*

Barbell: (Rx135/95, S 115/75)

*Double numbers for single unders 20-40-60-80 etc…
Score = Rounds + Reps

Goal: 4–5+ rounds (reaching the 40–50 DU round) |

RPE: 8.5–9/10

Stimulus: Barbell Conditioning / Aerobic Capacity

Primary Objective: Manage the barbell across all 13 minutes. Hang power cleans should be quick sets — 2 sets max early, pushing toward unbroken as the DU count grows and rest becomes harder to justify.

Secondary Objective: Stay composed on the rope. The double under ladder is the variable that changes every round — athletes who stay efficient and calm on the rope will keep their transitions tight and protect their barbell cycling.

Mobility (Checkmark)

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold