Archives for March 2025
HomeGrown AthletX - Functional Fitness
Warm-Up:
General Warm-Up (8-10 minutes)
3 Sets: For Quality
10/10 Staggered Stance Dual Dumbbell Romanian Deadlift
8 Inchworm Push-Ups
20 Alternating Plank Shoulder Taps
:20 second Wall Support Handstand Hold
:15/:15 Single Arm Dead-Hang (or :30 both hands on bar for athletes that can’t single arm hang)
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Specific Prep (5-7 minutes)
Talk over points of performance for the Romanian Deadlift and Single Arm Strict Press then get to working loads.
Strength Superset (6 Rounds for weight)
12:00 EMOM
minute 1: 10 Barbell Romanian Deadlifts
minute 2: 10/10 Single Arm Dumbbell Strict Press
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Perform both movements @ 21x1 Tempo
This means 2 count on the eccentric, 1 count pause, fast concentric, and a 1 second pause
Look to have the Romanian Deadlifts at around 40-50% of 1RM Deadlift and choose a challenging unbroken Dumbbell for the Dumbbell Press.
"Gotham Grinder" (4 Rounds for reps)
4 Sets: For Max Reps
2:30 AMRAP
12/9 Dumbbell Deficit Push-Ups
16 Renegade Rows
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
- Max Strict Pull-Ups in Remaining Time
Rest 1:30 b/t sets
Single Arm KB Overhead Carry: (Rx53/35, S 44/26)
Dumbbells: (Rx50/35, S 40/25)
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Goal: Complete 10/7+ Strict Pull-Ups Each Set
Primary Objective:
Maintain steady pacing through push-ups, renegade rows, and carries.
Maximize strict pull-up reps in the remaining time each set.
Secondary Objective:
Avoid excessive early burnout—keep pressing and pulling movements controlled.
Manage grip and shoulder fatigue for consistent output across all 4 rounds.
Stimulus:
Upper-body muscular endurance & strict pulling stamina.
Grip, core, and overhead stability tested through Renegade Rows & Overhead Carry.
Short burst, max effort format with fatigue accumulation over 4 rounds.
RPE (Rate of Perceived Exertion): 7/10
HomeGrown AthletX - Functional Fitness
Team Warm-Up: Rowing Golf (6-8 minutes)
For Time
Row to 1000m
*switch partners every 100m, if partner rows to 97m then both partners must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must do 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish your workout.
Into Partner Medball Warm-Up (4 minutes)
Complete For Quality
Medball Partner Sit-Up Toss x :30sec Each Partner
Medball Rotational Partner Toss x :30sec Each Side
Medball Russian Twist Toss x :30sec Each Side
Plank Alternating Medball Taps x :60sec
Specific Workout Prep (10-12 minutes)
3 Hang Muscle Snatch + 3 Hang Power Snatch
6 Medball Cleans
6 Box Jumps
–
Add Loads to Barbell
2 x 4 TnG Power Snatch (each)
6 Medball Cleans (each)
8/6 Cal Row (each)
6 Box Jumps (each)
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Final Transition to the Workout
"The Bane of Your Existence" (AMRAP - Rounds and Reps)
21:00 AMRAP, with a Partner
30 Power Snatch
30 Medball Cleans
30/24 Cal Row or Ski or 21/17 Cal Bike
30 Box Jump (Step Down)
Barbell: (Rx 75/55, S 65/45)
Medball: (Rx 20/14, S 16/12)
Box Height: (Rx24/20, S 20/16″)
Goal: 3+ Rounds
Primary Objective: Efficient barbell cycling on Power Snatches. Consistent work-rest strategy to prevent early burnout.
Secondary Objective: Keep transitions quick between movements for minimal downtime.
Stimulus:
Moderate barbell cycling & full-body endurance.
Posterior chain fatigue from snatches, medball cleans, and cals.
Consistent aerobic demand with strategic partner pacing.
RPE (Rate of Perceived Exertion): 7-8/10 – Sustainable team effort, but intensity increases as fatigue sets in.
Mobility
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Child's Pose
HomeGrown AthletX - Functional Fitness
General Warm-Up (8-10 minutes)
3 Sets: For Quality
1:00 Row (:30 easy, :20 sec Moderate, :10 sec Hard)
5 Inchworm Push-Ups
20 Plank Shoulder Taps
15 Banded Good Mornings
10/10 Single Leg Glute Bridges
Specific Workout Prep (10-12 minutes)
Take 6-10 minutes to build working loads for Snatches, Power Cleans and Deadlifts.
Practice cycling reps and quick singles as you build loads, depending on your strategy for the workout.
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2 x 3 Reps of Wall Walks, Practicing Efficiency and Speed up and down the wall. Go over movement standards and make sure your feet move first before your hands. Then on the way down make sure your hands touch the line before our feet come down back to the starting position.
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1 Wall Walks
10 Calorie Row (6 Moderate + 4 Hard)
1 Wall Walk
6 Deadlifts
1 Wall Walk
4 Power Cleans
1 Wall Walks
2 Power Snatch
1 Wall Walk
5 Calorie Row Hard
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Take 5:00 minutes then tackle the workout.
CrossFit Games Open 25.3 RX'd: (Ages 16-54) (Time)
For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row
Time Cap: 20 Minutes*
F: 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch
M: 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch
*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 RX'd: (Ages 16-54) click here
Goal: Complete the workout under the time cap!
Primary Objective: Maintain Big Sets on the Barbell and Consistent Pacing on the Wall Walks.
Secondary Objective: Finish the final Row faster than the first Row
Stimulus: Chipper Style Muscular Endurance Tester
RPE: 10/10
This is an Open Test and we will tackle it with full intensity
CrossFit Games Open 25.3 Foundations (Time)
For time:
5 bear crawls
50 strokes on the rower
5 bear crawls
25 deadlifts
5 bear crawls
25 cleans
5 bear crawls
25 snatches
5 bear crawls
50 strokes on the rower
Time Cap: 20 Minutes*
F: 75-lb (34-kg) deadlift, 55-lb (25-kg) clean, 35-lb (15-kg) snatch
M: 95-lb (43-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch
The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows
*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 Foundations click here
CrossFit Games Open 25.3 Scaled: (Ages 16-54) (Time)
For time:
5 scaled wall walks
50-calorie row
5 scaled wall walks
25 deadlifts
5 scaled wall walks
25 cleans
5 scaled wall walks
25 snatches
5 scaled wall walks
50-calorie row
Time Cap: 20 Minutes*
F: 85-lb (38-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch
M: 135-lb (61-kg) deadlift, 95-lb (43-kg) clean, 65-lb (29-kg) snatch
*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 Scaled: (Ages 16-54) click here
CrossFit Games Open 25.3 Scaled Teenagers 14-15 and Scaled Masters 55+ (Time)
For time:
5 scaled wall walks
50-calorie row
5 scaled wall walks
25 deadlifts
5 scaled wall walks
25 cleans
5 scaled wall walks
25 snatches
5 scaled wall walks
50-calorie row
Time Cap: 20 Minutes*
F: 75-lb (34-kg) deadlift, 55-lb (25-kg) clean, 35-lb (15-kg) snatch
M: 95-lb (43-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch
*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 Scaled Teenagers 14-15 and Scaled Masters 55+ click here
Mobility
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
Optional Accessories (Checkmark)
For Quality:
Part A)
10:00 EMOM
Minute 1 - 12 Ring Rows (Add Deficit if Able)
Minute 2 - 12 Ring Push Ups (Add Load if Able)
Part B)
5 Sets
12 Kettlebell Curls, Moderate
12 Kettlebell Overhead Tricep Extension, Moderate
For part B, you will hold the kettlebell by the horns for both movements. You may use different loads for each exercise.
Announcements
No Friday 6 & 7AM Open Gym during the CrossFit Open
HomeGrown AthletX - Functional Fitness
Warm-Up:
General /Specific Movement Prep (8-10 minutes)
400m Run
–
2 Sets: For Quality
10 Alternating Box Step-Ups
8 Scapular Pull-Ups
6-8 Bar Kip Swings
10 second Tuck L-Hang
1 Wall Walk with 20 second Nose to Wall Hold
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Spend 5 minutes on Toe to Bar Technique and Variations
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Specific Workout Primer and Prep (3-5 minutes)
200m Run
8 Single Dumbbell Step-Overs
4-6 Toe to Bar (Or Variation thereof)
1-2 Wall Walk
"The Walk of the Penguin" (Time)
5 Rounds for Time
400m Run
20 Single Dumbbell Step-Overs
12 Toe to Bar
4 Wall Walks
Dumbbell: (Rx50/35, S 40/25)
Box Height: (Rx24/20, S 20/16″)
Goal : 24-30 minutes
Time Cap: 32 minutes
Primary Objective: Consistent pacing round to round
Secondary Objective: Manage grip and core endurance for unbroken or strategic sets on Toes-to-Bar + Stay efficient on Wall Walks without redlining.
Stimulus: Moderate intensity with longer, steady-state effort and moments of skill-based movement.
RPE (Rate of Perceived Exertion): 7/10 – A grindy, aerobic workout with built-in skill-based elements.
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
Announcements
No Friday 6 & 7AM Open Gym during the CrossFit Open
HomeGrown AthletX - Functional Fitness
Warm-Up:
10:00 : For Quality
10/8 Calorie Echo Bike, Building Pace Each round
8 Slow Bootstrap Squats
6/6 Dumbbell Windmill
10 Ring V-Out s
8-10 Ring Push-Ups (Elevated and Progressively increasing depth)
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Specific Barbell Prep (5 minutes)
Take 5 minutes to go through bracing and benching technique, while building loads to working weights
Bench Press (Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 65%
3 Reps @ 70%
1 Rep @ 75%
Rest as needed between 5-3-1 to complete within the 4:00 time frame)
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Rest as needed between 5-3-1 to complete within the 4:00 time frame. The goal here is to complete the entire 9 reps at a good controlled pace with the 5 unbroken, adjust loads, then 3 unbroken, adjust loads, then 1 rep to complete the set within each 4:00 window.
"Swole Batman" (5 Rounds for reps)
For Calories
15:00 EMOM
Minute 1 - Single Arm Devil’s Press
Minute 2 - Air Squats
Minute 3 - Max Calories
Dumbbells: (Rx50/35, S 40/25)
Score = Sum Total Reps
Goals: 8-12 Devils Press / 25-35 Air Squats / 15-20 Cals for men, 10-14 Cals for women on the Bike.
Primary Objective: Sustain consistent effort across all 15 minutes.
Secondary Objective: Have your last round be the round with the most total reps achieved.
Stimulus:
Full-body muscular endurance & aerobic power.
Grip, shoulders, and legs under fatigue before max-effort bike sprints.
Steady-state strength endurance → sprint power output.
RPE (Rate of Perceived Exertion):
7-9/10 – Controlled but tough work in minutes 1 & 2, then full send on the Echo Bike.
Mobility
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
Announcements
No Friday 6 & 7AM Open Gym during the CrossFit Open
HomeGrown AthletX - Functional Fitness
Warm-Up:
8:00 EMOM
Minute 1: Cardio Choice
Minute 2: 6 Inchworm Push-Ups + 12-16 Glute Bridges
Minute 3: *Barbell Complex
Minute 4: 10 Alternating Box Step-Ups + 5 Box Jumps
Box Height: 24/20in
Barbell Complex: 6 Tall Muscle Cleans + + 6 Front Squats + 6 Strict Press
Specific Barbell Prep (6-8 minutes)
1-2 Sets, (Dialing in Form)
3 Position Power Clean + 1 Split Jerk with Pause in the Catch and Recovery
+
3 Position Squat Clean + 1 Split Jerk with a Pause in the Recovery
–
3 Sets, Building to 70%
1 Power Clean + 1 Squat Clean + 1 Split Jerk
Accessories (Checkmark)
12:00 EMOM
Minute 1 - 3-6 Strict Pull-Ups
Minute 2 - 3-6 Strict Ring Dips
Add load or assistance as able, but stay unbroken. These don't need to be overly challenging today, focus on really good positions and control. This piece of our progression will roll in two week mini blocks.
Clean and Jerk (Clean and Jerk Complex
Every 2:00 minutes x 6 Sets
Power Clean + Squat Clean + Split Jerk)
We are looking to complete 1 unbroken complex at or above 70% of your limiter today for this combination. The goal here is consistent mechanics and to build in the range of 85%, which should feel like you have a little more in the tank.
Ideally TnG Today
"High Flying Robin" (Time)
For Time
9-7-5
Bar Muscle-Up (A: burpee pull ups)
Shoulder to Overhead
Burpee Box Jump Overs
Barbell: (Rx155/105, S 125/85)
Box Height: (Rx24/20, S 20/16″)
Score = Time
Goal: 7-11 minutes
Time Cap: 14 minutes
Primary Objective: Maintain strategic sets on Bar Muscle-Ups, unbroken reps on the shoulder to overhead and consistent pacing throughout the burpee box jump overs.
Secondary Objective: Limit transition times to keep the intensity high throughout.
Stimulus: High-skill gymnastics meets barbell power output.
RPE (Rate of Perceived Exertion): 8-9/10 – A hard push from the start, with a full send-mode on the round of 5.
Announcements
No Friday 6 & 7AM Open Gym during the CrossFit Open
HomeGrown AthletX - Functional Fitness
Warm-Up:
General Movement Prep (8-10 minutes)
3 Sets: For Quality
1:00 Cardio Choice
10 Reps of Squat Therapy
10 Kettlebell Deadlifts
10 Hollow Rocks
10 second Hollow Hold
10 Alternating Bird-Dogs
–
Specific Barbell Prep (4-6 minutes)
Focus on bracing and breathing mechanics in the squat with the goal of 20x1 Tempo
–
Perform
10 Empty Barbell Reps
5 Reps @ 50-55%
3 Reps @ 60-65%
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Then Get starting Loads on the Barbell
Back Squat (Every 4:00 minutes x 3 Sets
Complete:
5 Reps @ 65%
3 Reps @ 70%
1 Rep @ 75%
Rest as needed between 5-3-1 to complete within the 4:00 time frame)
Rest as needed between 5-3-1 to complete within the 4:00 time frame. The goal here is to complete the entire 9 reps at a good controlled pace with the 5 unbroken, adjust loads, then 3 unbroken, adjust loads, then 1 rep to complete the set within each 4:00 window.
"Beefy Joker" (AMRAP - Rounds)
12:00 EMOM
minute 1: 8 Dual KB/DB Front Squat
minute 2: 12 Deadlifts
minute 3: 16 Wall Balls
minute 4: 20 Abmat Sit-Ups
KB(s): 2 x (Rx53/35, S 44/26), DB 2x (Rx50/35, S 40/25)
Barbell: (Rx 225/155, S 165/125)
Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Score = Rounds completed successfully
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Goal: Complete each movement unbroken in under 40 seconds
Primary Objective: Develop strength endurance and muscular stamina by cycling moderate to heavy loads efficiently.
Secondary Objective: Control heart rate through steady pacing to prevent burnout in later rounds.
Stimulus : Muscular Endurance / Leg Stamina
RPE (Rate of Perceived Exertion): 7-8/10 – Tough but sustainable. Fatigue will set in, but the goal is to avoid redlining.
Announcements
No Friday 6 & 7AM Open Gym during the CrossFit Open
HomeGrown AthletX - HGX-FIT
A: Shoulder Press (EMOM
5 reps at 70% from last week 2x2 or 70% of 1RM)
B: Shoulder shrugs (Every :90sec
5 x 8 at 75% of DL
B/T sets
8 DB seated rear delt raises)
C: Metcon (No Measure)
5 sets: Increase load each set for Pendlay/Yates
5 Pendlay rows
5 Yates rows
8/8 BB Fulcrum deadlift (offset deadlift - core stability/maintain balance)
Announcements
No Friday 6 & 7AM Open Gym during the CrossFit Open
HomeGrown AthletX - Functional Fitness
Warm-Up:
Mobility and Body Heat (4-6 minutes)
2:00 Cardio Choice
:30 second Puppy Dog Pose
:20/:20 Scorpion Stretch
1:00 Hang From Pull-Up Bar
–
General Movement Prep (6-8 minutes)
3 Sets
10 second Hollow Rock + 10 second Hollow Hold
8 Scapular Pull-Ups
6/6 Single Arm Ring Rows
4 Tempo Push-Ups (31x1)
20 second Sandbag Bear Hug Hold
Specific Movement Prep (4-5 minutes)
Go Over Gymnastics Complex and Scales, focusing on lat tension and compression through the midline
Move to working weights on the Sandbag and Carry for 50-100ft x 1-2 sets
Warm-Up Dumbbell Bench to Working Loads and tackle 2 sets of 3-4 reps
"I am the One Who Knocks" (AMRAP - Rounds and Reps)
16:00 AMRAP
1-2-3-4-5...
*Gymnastics Complex
100ft (30m) Sandbag Carry
8 Dumbbell Bench Press
Gymnastics Complex = 1 Strict Pull-Up + 1 Strict Toe to Bar
Sandbag = (Rx150/100, S 75/50)
Dumbbells = (Rx50/35, S 40/25)
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Goal: 6-8 Rounds
Primary Objective: Progress as far as possible in the ascending gymnastics complex while maintaining consistent pacing throughout the 16:00 window.
Secondary Objective: Manage grip and core fatigue efficiently to sustain movement quality under increasing volume.
Stimulus: Grip and core endurance test with gymnastics and weighted carries.
Upper body pressing fatigue will accumulate from strict pull-ups and dumbbell bench press.
Sustained, moderate-intensity workout requiring smart pacing to avoid early burnout.
RPE (Rate of Perceived Exertion): 7-9/10
First 6-8 minutes: Feels controlled, but grip starts to fatigue.
Second half: Managing upper body fatigue becomes the primary challenge.
Mobility
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations