Announcements
Feb 28 StrongFirst Workshop
Feb 27 -Mar 13 CrossFit Open Starts
No 5AM class Presidents Day 2/16
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Warm-Up:
2:00 Cardio Choice
10 PVC Pipe Passthroughs
10 PVC Pipe Around the Worlds
:15/:15 Standing PVC Pipe Prayer Stretch
10 Bootstrap Squats
:15/:15 Active Scorpions
-
2 Sets
6 Scapular Pull-Ups
6 Bar Kip Swings
6 /6 Single Arm Rotational Ring Rows
6 Ring V-Outs
6 Bulgarian Ring Rows
Barbell Warm-Up
High Hang (Hip), Hang (Knee)
2-3 Reps @ Each Position
- Snatch Pull
- Snatch High Pull
- Muscle Snatch
- Power Snatch
- Snatch Balance to 2-4-6in Drop (Power Positions)
- Overhead Squat
Then Add Loads to the Floor
4 Sets: Building to 70%
1 Snatch Lift Off
1 Slow Pull Power Snatch
1 Overhead Squat
Power Snatch + Overhead Squat (Weight)
Every 1:30 x 6 Sets
3+1
Starting @ 70% of Power Snatch
Increase to heavy for the day
Modifications:
- Move to the Hang Power Snatch instead of Power Snatch from the Floor
- Adjust to Alt Dumbbell Snatch
- Pull Off Blocks
- Move to Power Cleans
Skill Progressions : Bar Muscle-Ups (Checkmark)
Spend 10-15 minutes Practicing Drills and Progressions
- Jumping Kip and Pull to Hips
- Banded Bar Muscle-Ups
- Box Bar Muscle-Up
- Bar Muscle-Up Hip Drive Drill
"The One" (10 Rounds for reps)
10:00 EMOM
Minute 1: 10 Overhead Squats
Minute 2: 4-6 Bar Muscle-Ups
OHS (Rx135/95, S 115/75)
Muscle up sub Chest to Bar Pull-Ups
Score =Total Reps Completed
Goal: Complete all overhead squat reps unbroken and hit consistent BMU numbers /sets each round
Stimulus: Shoulder stamina, midline control, and high-skill gymnastics under repeatable fatigue
RPE: 8/10
Primary Objective: Maintain technically sound overhead squat positions every round
Secondary Objective: Stay composed and efficient on bar muscle-ups without missed reps. Break into manageable sets and pick a number that is repeatable.