Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2 Sets:

12 Goblet Cossack Squats

10 Russian Kettlebell Swings

6 Burpees (Focus on moving plank to floor, plus speed up and through the middle)

8 Banded Face Pulls

6 Jumping Pull-Ups

*start off @ warm-up loads on Kettlebell

Specific Prep

2 Sets: For Quality

10 Smooth Tempo Air Squats

8 American KB Swings @ moderate to working loads

4 Burpee Bar Touch

4/3 Strict Pull-Ups

Specific Primer

1 x

8 Air Squats

6 American Kettlebell Swings

4 Burpee Pull-Ups

"Triple Espresso" (AMRAP - Rounds and Reps)

20:00 AMRAP, as 3 Person Team Waterfall

15 Air Squats

10 American Kettlebell Swings

5 Burpee Pull-Ups

Kettlebell: (Rx53/35, S 44/26)
Waterfall Flow

Teammate 1 begins with 15 Air Squats.

Once finished, Teammate 2 begins Air Squats.

Teammate 1 moves to 10 American Kettlebell Swings.

Once Teammate 2 finishes Air Squats, Teammate 3 begins.

Teammates continue advancing in this pattern.

Important:

Athletes may not move forward to the next movement if a teammate is still occupying that station.

Only one athlete per station at a time.

The intent is continuous rotation with minimal idle time.

Goal: 9-11 Rounds / Per Teammate

RPE: 7.5–8/10

Stimulus: Team Waterfall Conditioning / Cyclical

Primary Objective: Maintain continuous movement through clean, timely transitions

Secondary Objective: Keep reps smooth and repeatable to avoid station bottlenecks

Mobility (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Warm-Up

400m Run

-

2 Sets

:15 Wall Lean March + 10 Wall Lean Quick Switch

10m A-Skips + 10m B-Skips

250m Moderate Row (build last 100m)

:20 Seated Runner Arm Swings

Specific Prep

2 Sets:

8/8 Dead Bugs (slow, controlled)

6/6 Half-Kneeling KB Press

50/50ft (15/15m) Single-Arm KB Overhead Carry (light)

10 Glute Bridge March

20 sec Side Plank (each side)

Primer

200m Run (smooth, not fast)

8/6 Calorie Row

10 Abmat Sit-Ups

10ft/10ft Single-Arm OH Walking Lunge (light/moderate)

CrossFit Games Open 26.1 (AMRAP - Reps)

For time:

20 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

40 wall-ball shots

18 medicine-ball box step-overs

66 wall-ball shots

18 medicine-ball box step-overs

40 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

20 wall-ball shots

Time cap: 12 minutes

♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box

♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box

"Americano" (Time)

5 Sets: For Time

400m Run

20/15 Calorie Row

30 Abmat Sit-Ups

20/20ft (6/6m) Single Arm Overhead Walking Lunge

Rest 1:30 b/t sets

SA OH Lunge: KB x 1 @ 53/35lb, 24/16kg, or DB x 1 @ 50/35lb, 22.5/15kg
Score = Total Running Time (Including Rest)

Goal: 4:00-5:00 /set , 25:00-30:00 Total running Time

Time Cap: 33:00

RPE: 7.5-8/10

Stimulus: Midline and Aerobic Stamina

Primary Objective: Maintain consistent pacing across all five sets

Secondary Objective: Stay composed on the overhead lunges to protect shoulder stability and midline integrity

[Americano: L2, L1, & Masters 55+] (Time)

Level 2:

5 Sets: For Time

400m Run

15/12 Calorie Row

25 Abmat Sit-Ups

20/20ft Single Arm Overhead Walking Lunge

Rest 1:30 b/t sets

SA OH Lunge: KB x 1 @ 35/26lb, 16/12kg, or DB x 1 @ 35/25lb, 15/12kg

---

Level 1:

5 Sets: For Time

300m Run

13/10 Calorie Row

20 Abmat Sit-Ups

20/20ft Goblet Walking Lunge

Rest 1:30 b/t sets

Goblet Lunge: 35/18lb, 16/8kg

---

Masters 55+:

5 Sets: For Time

400m Run

15/12 Calorie Row

25 Abmat Sit-Ups

20/20ft Goblet Walking Lunge

Rest 1:30 b/t sets

SA OH Lunge: KB x 1 @ 35/26lb, 16/12kg, or DB x 1 @ 35/25lb, 15/12kg

[WOD: Competitor & Travel] (Time)

Competition:

5 Sets: For Time

400m Run

20/15 Calorie Row

30 GHD Sit-Ups

20/20ft Single Arm Overhead Walking Lunge

Rest 1:30 b/t sets

SA OH Lunge: KB x 1 @ 70/53lb, 32/24kg, DB @ 70/50lb, 32/22.5kg

---

Travel / Hotel:

5 Sets: For Time

600m Run

30 Abmat Sit-Ups

10/10 Single Arm Overhead Lunge

Rest 1:30 b/t sets

SA OH Lunge: KB x 1 @ 53/35lb, 24/16kg, or DB x 1 @ 50/35lb, 22.5/15kg

Mobility (Checkmark)

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)

For Quality

3 Sets:

:20 Dual Kettlebell Front Rack Wall Sit

10 Goblet Cyclist Squats @ 3030 Tempo

Rest minimally between exercises

Rest as needed b/t sets

Choice on loads

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Deadlift (5x3 at 88-90%
B/T sets: 10 DB Heavy Sumo squats)

B: Yates rows (5x5 at 80%
B/T sets: 10 DB Bench supported SA rows)

C: Metcon (Checkmark)

3 sets

5 Chin-up holds (:10sec)

5 sets

5/5/5/5 Reverse/Hammer/ISO/Regular curls

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Warm-Up

2 Sets:

10 PVC Pipe Pass throughs

10 PVC Pipe Around the World's

:15/:15 PVC Pipe Front Rack Stretch

10 Behind the Neck PVC Pipe Presses with 1sec Pause @ extension

:20 Pogo Hops

1 Wall Walk + 6 Wall-Facing Shoulder Taps (Slow and Controlled)

8 Alt Step-Ups + 4 Box Jumps

Specific Barbell Prep

2 Sets of Empty Bar Complex:

3 Hang Muscle Cleans + Strict Press

3 Hang Power Cleans + Push Press

3 Low Hang Power Cleans + Push Jerk

-

Add Loads

-

3 Sets building to starting loads

3 Power Clean and Push Jerks as Quick Singles

+

3 Power Clean and Push Jerks as TnG Sets

Specific Primer after Barbell Work

2 Sets:

3 Strict HSPU (or 5 Pike HSPU on box) or variation

5 Box Jumps (step down), building to working height

Power Clean + Push Jerk (Weightlifting Variable Reps & Sets)

Level 1:

3 Hang Power Clean and Push Press

Modifications:

- Adjust to Hang Power Clean and Push Jerk / Push PRess

- Adjust to Dumbbell Power Clean and Jerk

- Move to Dual Dumbbell Muscle Clean and Press

"Cortado" (AMRAP - Rounds and Reps)

8:00 AMRAP

2-4-6-8…

Strict Handstand Push ups

Box Jumps (Rx30/24, S 24/20″)

Score=Rounds+Reps

Mobility (Checkmark)

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

-

2 Sets

:30 Down Dog Calf Gas Pedals

10-15 Banded Pull Aparts

8 Medball Deadlifts + 8 Medball Squats + 8 Medball Presses

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

20 sec Hollow Rocks

Specific Prep

2 Sets:

1 Seated Clamp and stand or 1 Jump and Cut to Reach and /or Pull to Stand

6 Bar Kip Swings, Building Kip

6 Ring Rows or 3-4 Strict Pull-Ups

6 Wall Balls

10/8 Calorie Bike, Building Intensity

Primer

2 Shuttle Runs

1 Rope Climb / Pull to Stand / or alternative

6 Wall Balls

2 Bar Muscle-Ups or 4 Pull-Ups / C2B

10 second Bike @ Hard Effort

Skill / Gymnastics (Checkmark)

- Rope Climb Skill Work

- Bar Muscle-Up Progressions and Skill Work

"Pour Over" (5 Rounds for calories)

For Calories:

20:00 EMOM

Minute 1 - 4 Shuttle Runs + 2 Rope Climbs

Minute 2 - 10 Wall Balls + 5 Bar Muscle Ups

Minute 3 - Max Cals

Minute 4 - Rest

2 Rope Climb= 2 Pull to Stands

5 MU = 8/6 Strict Pull-Ups

Wallball: (Rx 20/14, S 16/12) to 10/9ft

Shuttle Runs: 25ft/7.5m Down & Back = 1

Rope Climb: 15ft
Score = Calories

Goal: Maintain consistent calories across all 5 working intervals (minimal drop-off) 20/14+

RPE: 8/10 *Skill Challenge, but keep RPE relatively conservative

Primary Objective: Preserve capacity on gymnastics minutes to allow aggressive, but repeatable bike output

Secondary Objective: Maintain technical consistency on rope climbs and bar muscle-ups under fatigue. Think of this is a quality practice day developing efficiency with some fatigue building up over the course of the metcon.

Accessories (Checkmark)

For Quality:

3 Sets:

8-12 Feet Elevated Ring Rows

or 10/10 Single Arm DB Row

4 Dragon Flags

Announcements

Feb 28 StrongFirst Workshop

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)

6/6 Cossack Squats

8 Prone Swimmers

200m Progressive Row (build last 100m)

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 Primer after the Weightlifting Portion

2 Controlled Sets:

150m Row @ strong but sustainable

25 Double Unders (or 40 singles fast)

8 Alternating DB Hang Snatch (light, smooth turnover)

- Can be warm-up to working loads, but suggested at working loading for the workout

Power Snatch (Take 12:00 to Establish:
Power Snatch 5RM TnG)

Modifications

- Adjust to a Hang Power Snatch / Block Power Snatch

- Move to Power Cleans for those that can't go overhead

- Alternatively Move to Snatch Pulls

"Flat White" (Time)

For Time:

1000m Row

100 Double Unders (A: 100 Singles)

30 Alt DB Hang Snatch

500m Row

100 Double Unders

30 Alt DB Hang Snatch

250m Row

Dumbbell: 1 x (Rx50/35, S 40/25)
Score = Time

Goal: 12:00-16:00 minutes

Time Cap: 18:00 minutes

RPE: 7.5-8/10

Stimulus: Lactate Threshold

Primary Objective: Maintain disciplined rowing splits that allow immediate transitions to rope and dumbbell work

Secondary Objective: Keep double unders and dumbbell snatches in smooth, repeatable sets. The focus here should be to have a plan of attack when to break and to do so early on in the workout.

Mobility (Checkmark)

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Incline Bench Press (Weight)

3x3 at 90%

****

4 sets

8 DBs Barrel press + 8 Close grip press (bench or floor)

B: Metcon (Checkmark)

3 sets

12 DB Tricep ext (behind )

12 DBs Skull crushers

12 Ring dips

****

Remaining time: Zone 2 on any machine.

Time: TBD

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Legends (65+)

A: Metcon (Checkmark)

Warm-up

small plates (Y, T, W) 15 reps

PVC

Partner training

12 Wall ball cleans (or plate)

12 Wall ball shoulder to overhead

12 Wall ball ground to overhead

12/12 DB Hammer curls

100M Wall ball carry

****

Row/Ski

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2 Sets :

10 Bootstrap Squats

12 Glute Bridges (1-sec squeeze / pause at top)

6/6 World’s Greatest Stretch

12 Banded Good Mornings

Specific Prep

2 Sets: with Empty Barbell

5 Deadlifts to Mid-Shin

3 Tall Muscle Cleans

:20 Behind the Neck Elbow Punch Throughs

3 Back Squats

3 Front Squats

3 Bar-Facing Burpee Step-Overs (R1) / Jump Overs (R2)

Back Squat (Take 12:00 to Establish:
Back Squat 5RM)

Modifications:

- Adjust to Box Squats for Knee Pain

- Adjust to Split Squats or Reverse Lunges for Back Pain

- Adjust to Barbell Hip Thrusts if needed.

"Shot in the Dark" (AMRAP - Rounds and Reps)

9:00 AMRAP

18 Deadlifts

6 Bar Facing Burpees

12 Front Squats

6 Bar Facing Burpees

Barbell: (Rx135/95, S 115/75)
Score = Rounds + Reps

Goal: 3-5 rounds

RPE: 8.5–9/10

Stimulus: Barbell Conditioning / Glycolytic

Primary Objective: Manage the barbell and focus on maintaining big sets with quick transitions.

Secondary Objective: Maintain steady, efficient burpee pacing, learning to breath and move steady throughout.

Optional Accessories (Checkmark)

For Quality:

3 Sets

Max L-Sit (Seconds)

12 V-Ups

-rest 1:30 b/t sets-

The goal here is to choose an option that allows for the best possible form for :20+ seconds on the L-Sit directly into 12 Unbroken V-Ups

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Chumbawamba “I Get Knocked Down” w/ burpees or up-downs

(Dallas - push-up)

Bench Press (6x3 reps
Build over sets)

Partner AMRAP (Checkmark)

Split reps w/ partner:

40 cals machine

4 rope pull to stands (ring rows)

8 sandbag cleans