Announcements
Strong First Workshop March 8th 10am-12pm & 1-5pm
No Friday 6 & 7AM Open Gym during the CrossFit Open
HomeGrown AthletX - Functional Fitness
General Warm-Up (8-10 minutes)
3 Sets: For Quality
9/7 Cal Bike or Row
:30/:30 second Samson Stretch
10 Banded Good Mornings
10 Alternating Cossack Squats
10/10 Single Leg Hip Thrust Off Bench
Specific Movement Prep (8-10 minutes)
6/6 Single Arm Hang Clean to Overhead @ Warm-Up Load
4 Lateral Burpees over Dumbbells
20ft (2x10ft ) Walking Lunge
–
2 Rounds
3/3 Single Arm Hang Clean to Overhead @ Working Loads
3 Lateral Burpees over Dumbbells
20ft (2x10ft ) Walking Lunge
–
Take 3:00 - 5:00 minutes to recoup and Get ready to workout
CrossFit Games Open 25.1 Rx (Ages 16-54) (AMRAP - Rounds and Reps)
As many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell*
3 dumbbell hang clean-to-overheads*
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
F: 35-lb (15-kg) dumbbell
M: 50-lb (22.5-kg) dumbbell
To learn more about CrossFit Games Open 25.1 Rx (Ages 16-54) click here
Goal:
Maintain a steady pace and endurance management to push deep into the later rounds.
Focus on efficient transitions and unbroken lunges to keep the intensity high.
Primary Objective:
Control pacing early to handle the increasing reps efficiently.
Manage shoulder endurance and grip fatigue as the workout progresses.
Secondary Objective:
Keep burpees smooth and quick without redlining.
Maintain efficient dumbbell cycling to avoid unnecessary fatigue.
Stimulus: Progressive fatigue challenge with increasing reps each round.
Full-body endurance, testing lungs, legs, grip, and shoulders.
Steady aerobic work combined with muscular stamina.
RPE (Rate of Perceived Exertion): Starts at 7-8/10, building to 9+/10 in later rounds as reps accumulate.
CrossFit Games Open 25.1 Scaled Teenagers 15-16 and Scaled Masters 55+ (AMRAP - Rounds and Reps)
As many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell*
3 dumbbell hang clean-to-overheads*
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
F: 10-lb (5-kg) dumbbell
M: 20-lb (20-kg) dumbbell
To learn more about CrossFit Games Open 25.1 Scaled Teenagers 15-16 and Scaled Masters 55+ click here
CrossFit Games Open 25.1 Scaled (Ages 16-54), Teenagers 14-15, and Masters 55+ (AMRAP - Rounds and Reps)
As many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell*
3 dumbbell hang clean-to-overheads*
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
F: 20-lb (10-kg) dumbbell
M: 35-lb (15-kg) dumbbell
To learn more about CrossFit Games Open 25.1 Scaled (Ages 16-54), Teenagers 14-15, and Masters 55+ click here
Mobility
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Optional Accessories (Checkmark)
3 Sets: For Quality
20 second Hollow Hold
30/30 second Side Plank
60 second Forearm Plank