Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

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

A: Shoulder Press (Seated military press (front rack)
5x8 at 65-70%
B/T sets: 8/8 DB SA rear delt raises)

B: Bulgarian Split Squat (4 sets (10-12 reps each leg)
Dual DB or KB
Go lighter and work on ROM, 90 degrees)

C: Metcon (Checkmark)

5 sets

5/5/5/5 Superset (unbroken)

DBs Reverse curls

DBs Hammer curls

DBs ISO curls (alternate)

DBs Bicep curls

***

Rest :30sec b/t supersets

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:

:45 Cardio Choice

10 Scap Push-Ups

10 Alternating Samson Lunges

12 Band Pull-Aparts

:30 Dead-Hang / 10 Scapular Pull-Ups

6/6 Single Arm Ring Rows

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Bench Press Specific Warm-Up:

Prime pressing pattern and shoulder stability

Empty Barbell:

8 Tempo Bench Press (3-sec lower)

6 Bench Press @ normal tempo + :10 Pause Hold at Lockout on last rep

-

Then add loads

5 Bench Press @ 40–50%

5 Bench Press @ 50–55%

3 Bench Press @ 60%

Cue: Strong foot drive, upper-back tension, consistent bar path.

Bench Press (Weightlifting Variable Reps & Sets)

Strength Big Tri-Set (Checkmark)

Every 5:00 x 3 Sets

6 Strict Pull-Ups

12 Ring Rows

24 Dual Dumbbell Hammer Curls
- For the Strict Pull-Ups, we are looking for a challenging set. We can create challenge by adding loads to the pull-ups or moving to strict chest to bar. For scaling purposes, add band tension that allows 6 challenging reps with controlled strict form.

Primary Objective: Perform 6 strict pull-ups as a challenging, unbroken set

Secondary Objective: Maintain unbroken ring rows and hammer curls with full control

[Strength Big Tri-Set: L2, L1, Masters 55+, & Travel]] (Checkmark)

Level 2, 1, Masters 55+:, Travel / Hotel

Every 5:00 x 3 Sets

6 Banded Strict Pull-Ups

12 Ring Rows

24 Dual Dumbbell Hammer Curls

[Strength Big Tri-Set: Competitor] (Checkmark)

Every 5:00 x 3 Sets

6 Strict Chest to Bar Pull-Ups

12 Ring Rows, Feet Elevated

24 Dual Dumbbell Hammer Curls

Mobility (Checkmark)

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Optional Accessories (Checkmark)

For Quality

Part A)

3 Sets

:30 Wall Facing Handstand Hold

20 Banded Tricep Extensions

Part B)

2 Sets:

20 Alt Barbell Wrist Extensor Rolls

10-12 Weighted Maltese Raises

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

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

3 Sets: For Quality

1:30 - 1:00 - :30 Row (increasing intensity)

8 Romanian Deadlifts

6 Tall Muscle Cleans

20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility)

8 Quarter Squat Reactive Jumps

*The goal here will be to target the 1:00 Row @ Goal Pace for the Day and the :30 second Row at faster than goal pace

Coaches Notes: This would also be a great day to go over Rowing Technique and Drills as part of the Warm-Up

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Specific Barbell Prep * Add Loads on the Barbell

2 Sets: With Light Loads

Hang Power Clean

Low Hang Power Clean

Power Clean From the Floor

-

Add Loads

-

3 Tng Power Cleans

3 Power Clean Singles

-

Touch on Loads up to last bar before adjusting to starting weights on the barbell.

*Between Each set perform 4-6 lateral bar hops practicing cadence and rhythm.

“Break the Harness" (5 Rounds for calories)

5 Sets:

4:00 AMRAP

30 Lateral Bar Hops

*Power Cleans

- Max Cals

*No Rest b/t AMRAPs

Power Cleans

Set 1: 30 Reps (Rx 95/65, S 75/55)

Set 2: 25 Reps (Rx 115/75, S 95/65)

Set 3: 20 reps (Rx135/95, S 115/75)

Set 4: 15 Reps (Rx155/105, S 125/85)

Set 5:10 Reps(Rx 185/125, S 155/105)
Goal: Complete 20/15+ calories each interval

Primary Objective: Move through the barbell efficiently to preserve time and capacity for the row

Secondary Objective: Maintain composure as loading builds, without blowing up heart rate early

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Stretches:

updog/downdog

scorpion

bird dog

thread the needle

inchworm with push up

PVC

w/ light db:

5/5 db high pull

10 db snatch (review hang vs. regular)

Review lunges!

Power Snatch (1 power snatch + 1 hang power snatch)

15 min AMRAP (Checkmark)

5 burpee over db

10 db hang snatch 40#/30#

25 ft. walking lunge

Dallas:

3 med ball slams 20#

3 db hang clean and press 30#

12.5/12.5 ft. wheelie or wheel

*Add 3 reps to slams and db each round

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: For Quality

:15/:15 Inverted Hamstring Stretch

5/5 Pendulum Lunges

:20 Extended Plank Hold

10 Alt V-Ups

:20 Hollow Hold

---

Specific Prep

4/4 Dual Dumbbell Single Leg Romanian Deadlifts @ Warm-Up Loads

4-6 Ice Skater Hops *Start Slow then Work to Rebounding

4 Ring Fall Outs (Move Smooth, Straight Arms, Controlled Tempo)

-

Build to working loads on RDL's

Build capacity on rebounding into the skater hops

Build range of motion for the Ring Fall Outs.

---

Primer for Workout after Strength and Stability Work

8 Bar Kip Swings

4 Strict Knee Raises

10 Dual Dumbbell Front Rack Walking Lunges

1 Wall Walks + :15 Nose to Wall Handstand Hold

-

4-6 Toes to Bar / Toes to Target / Alt Toes to Bar / Knee Raises

15/15ft (4.5/4.5m) Dual Dumbbell Front Rack Walking Lunge

1 Partial Wall Walk + 1 Full Wall Walk

Strength + Stability + Plyo (Checkmark)

Every 4:00 x 3 Sets

8/8 Dual Dumbbell Single Leg Romanian Deadlift

10 Ice Skater Hops

8 Ring Fall-Outs
Modifications:

- SLDRL: Lower the loads, move to a single dumbbell, or just do unweighted at smooth tempo if necessary

- Ice Skater Hops: Do Single Leg Lateral Hop with stick and place other foot down. / Adjust to Dynamic Lateral Lunge, or Cutsy Lunge

- Ring Fall Outs: Adjust to Rower Ab Rollouts/ Bar Ab Rollouts / Or adjust to Ring Plank or High Ring V-Outs

"Hold The Line" (AMRAP - Rounds and Reps)

12:00 AMRAP

12 Toes to Bar

50ft (15m) Dual DB Front Rack Walking Lunges

3 Wall Walks

Dumbbells: 2 x (Rx50/35, S 40/25)

Wall Walks: 10in From Wall
Score = Rounds + Reps

Goal: 4–6+ rounds

RPE: 8–8.5/10

Primary Objective: Maintain consistent pacing on lunges and wall walks to allow repeatable rounds

Secondary Objective: Manage toes-to-bar volume with disciplined sets that protect grip and shoulders

Mobility (Checkmark)

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

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

A: Deadlift (5x5 at 85%
B/T sets: 10 DB Heavy glute bridges)

B: Pendlay Row (5x5 at 85%
B/T sets
8/8 DBs Gorilla rows
)

C: Metcon (Checkmark)

Biceps

3 sets

5/5/5/5. DBs reverse/hammer/ISO/bicep curls

2 sets

5 Chin-up hold (chin above the bar) for :10sec

10 Dual arm preacher curls (no weight). tempo 3.1.3.0

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up: PVC

3 sets: 15 reps each Small plates (Y, T, W)

***

Partner training:

Partner 1: Row or Ski

Partner 2:

10/10 DB High pull

10/10 DB Shoulder to overhead

10/10 DB Hammer curls

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

3 Sets: For Quality

200m Run or 1:00 Cardio Choice

:15/:15 Samson Stretch

20 Bear Plank Shoulder Taps

10 Alternating Box Step-Ups

10 Kettlebell Deadlifts + 10 Russian Kettlebell Swings

---

Specific Barbell Prep (From the Rig)

5 Empty Barbell Back Squats

3 Back Squats @ 40-50%

3 Back Squats @ 50-50%

-

Then Load to Working Weights on the Barbell

---

Specific Prep and Loading after Back Squats

:15 Wall Lean March + :15 Wall Lean Sprint

8 Kettlebell Swings + 8 Russian Kettlebell Swings

3 Burpee Box Jump Overs

-

150m Run

10 American Kettlebell Swings

4 Burpee Box Jump Overs

Back Squat (Weightlifting Variable Reps & Sets)

This is a back off week for the back squat, and should be RPE 6-7 efforts here.

Modifications:

- Adjust to Box Squats for most as a good starting alternative.

- Move to 6 Alt Back Rack Reverse Lunges @ Moderate Loads

- Lastly possibly sub out 3 Sets of 8-10 Barbell Hip Thrusts during the 8 minute segment.

"Open Range" (Time)

For Time:

3 Rounds

400m Run

20 American Kettlebell Swings

10 Burpee Box Jump Overs

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

Box Height: (Rx24/20, S 20/16″)
Score = Time

Goal: 10:00 - 13:00

Time Cap: 15:00

Primary Objective: Maintain a strong, repeatable running pace across all three rounds, while moving efficiently through swings and burpee box jump overs without unnecessary spikes in heart rate

Secondary Objective: Consistent split paces / round

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 - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2 Sets

1:00 Row / 1:00 Echo (Alt Sets)

8 Inchworm Push-Ups

5/5 Single Arm Upright Row

5/5 Single Arm Strict Press

:10/:10 Single Arm Overhead Hold

---

Specific Barbell Prep and Loading (From Rig)

3 Barbell Strict Press + 5 Barbell Push Press (Empty)

2 Barbell Strict Press + 4 Barbell Push Press (40-50%)

2 Barbell Strict Press + 4 Barbell Push Press (50-60%)

2 Barbell Strict Press + 4 Barbell Push Press (65%+)

*After last 2-3 Sets, hit 25/25ft (7.5/7.5m) Single Arm Overhead Carries

-

Then Load to Working Weights on the Barbell

Strict Press + Push Press (Weightlifting Variable Reps & Sets)

Modifications:

- Adjust to all 8 as strict press

- Move to Dumbbell Strict Press + Push Press

- Adjust Overhead Carry to Single Arm Front Rack Carry

"True Gallop" (4 Rounds for time)

For Time:

Every 4:00 x 4 Sets

15/12 Cal Row +

15/11 Cal Bike or Ski

or

Every 4:00 x 4 Sets

500m Run
Score = Average Time / Set

Goal: 2:00–3:00 / set

RPE: 8.5/10

Stimulus: Lactate Threshold Pacing

Primary Objective: Maintain consistent paces on each set

Secondary Objective: Look for descending splits slightly

Accessories (Checkmark)

3 Sets: For Quality

10/each Banded Y-T-Ws

:30 Nose to Wall Handstand Hold