Announcements

Feb 27 -Mar 13 CrossFit Open Starts

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.

[Weightlifting + Plyo Day: Level 2, Lever 1, & Masters 55+] (10 Rounds for weight)

Level 2:

As prescribed

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Level 1:

Hang Power Snatch for 3 Reps each set.

Focus on quality mechanics from the knee through the hip with a close, aggressive turnover into the catch.

Combine with traditional Box Jumps to a safe and consistent height.

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Masters 55+ :

As prescribed

[Weightlifting + Plyo Day: Competitor & Travel] (10 Rounds for weight)

Comp :

As prescribed

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Hotel / Travel:

Alt Dumbbell Snatch

Every 2:00 x 10 Sets

Set 1: 10 Reps

Set 2: 8 Reps

Set 3: 6 Reps

Set 4: 4 Reps

Set 5: 2 Rep

*Then repeat sequence starting at 10 again

Increasing loads

Sub Broad Jump to Single Leg Land or Ice Skater Jumps + Stick the Landing for Box Jump to Single Leg Land.

Mobility (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose

Optional Accessories (Checkmark)

For Quality

4 Sets:

50/50ft (15/15m) Mixed Rack + Overhead Carry (Kettlebell)

8-10 Seated Banded Cuban Rotation and Press