Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

No 5AM class Presidents Day 2/16

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

A: Deadlift (5x6 at 80%
***
4 sets
8/8 BB RDL (single leg)_)

B: Pendlay Row (5x6 at 80%
B/T sets
8/8 DB bent over rows
)

C: Metcon (Checkmark)

Biceps

3 sets

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

2 sets

ISO Preacher curls (no weight)

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 Prep

400m Run

-

2 Sets

5/5 World's Greatest Stretch

10 Supine Banded Psoas March

5/5 Single Leg Box Step-Down

5 Up Dog to Down Dog Pike Push-Ups

Specific Prep

2 Sets: For Quality

:15 Wall Lean March

100ft (30m) Farmers Carry

:15 Wall Lean Spint

5 Box Jumps

100-200m Run

10 Abmat Sit-Ups

"Running From Commitment" (Time)

2 Rounds for Time

400m Run

200ft (60m) Farmers Carry

400m Run

20 Box Jumps (Step-Down)

400m Run

40 Abmat Sit-Ups

Box Height: (Rx24/20, S 20/16″)

Kettlebells: 2 x (Rx70/53, S 53/44)
Score = Time

Goal: 16–25 minutes

Time Cap: 30:00

Primary Objective: Maintain consistent run pacing across all six efforts

Secondary Objective: Move efficiently through non-running work to protect aerobic output

Accessories / Core Finisher (Checkmark)

3 Sets: For Quality

10/10 Split Stance Banded Paloff Press

:15 GHD Supine Hold or :30 Hollow Hold

:30/:30 Side Plank

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 Prep

2 Sets:

30 Single Unders

10 Banded Passthroughs

10 Banded Pull Aparts

5/5 Kettlebell Halo

5/5 Kettlebell Windmill

8/8 Single Leg Kettlebell Romanian Deadlift

Specific Prep

:30 Double Unders / Practice / or Single unders

8-10 Empty Barbell Deadlift (to mid-shin)

8-10 Empty Barbell Bench Press

5/5 Single Arm Ring Rows

-

2-3 Sets

:30 Double Unders / Practice / or Single unders

5 Deadlifts, Building Loads

5 Bench Press, Building Loads

5/5 Single Arm Ring Rows

Rope Climb Skill Work (Checkmark)

- Rope Pull-Ups or Pull to Stands

- Foot J-Hook

- J-Hook and Reach

- Rope Climb (1/2 to full climbs)

"Ball and Chain" (Checkmark)

Every 2:45 x 10 Sets, Alternating Stations

Station 1: 3/2 Rope Climbs + 5 Deadlifts

Station 2: 5 Bench Press + 50 Double Unders

Strict Pull-Up Sub for Rope Climbs: 10/8 Reps

50 DU sub 75 singles

Deadlifts: (Rx 275/185, S 225/155)

Bench Press: (Rx 205/145, S 155/115)

*Barbell should not exceed 75% of 1RM
This is meant to be more strength based and less conditioning focused. The goal here are consistent challenging loads and touches on skill movements to get good practice reps under light fatigue as well as lifting in a controlled setting with mixed work.

Primary Objective: Maintain consistent completion times across all 10 sets

Secondary Objective: Execute rope climbs and barbell reps without technical degradation

Accessories (Checkmark)

For Quality:

10:00 EMOM

Minute 1 - :45 Dead Hang

Minute 2 - 6/6 Single Leg Kettlebell Deadlift

Add load to the dead hang if able. Use a moderate load on the single leg deadlifts. This will work on the grip and added volume for the posterior chain.

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

No 5AM class Presidents Day 2/16

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

A: Incline Bench Press (Weight)

5x6 at 80%

***

5 sets

8 Incline bench press

12 DBs Standing flys

B: Metcon (Checkmark)

3 sets

8 BB tricep ext

8/8 DB tricep ext (behind the neck)

3 sets

8 DBs skull crushers

10 Ring dips

12 DB kickbacks

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 Prep and Flow

2 Sets:

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

6 Inchworm Push-Ups

5/5 World's Greatest Stretch

10 Deep Lunge Mountain Climbers

10 Kettlebell Deadlifts

Specific Prep

2 Sets

7/5 Calories

8-10 Russian Kettlebell Swings (S1) / 8-10 American Kettlebell Swings (S2)

3 x Ring Support Hold, Ring Dip Eccentric, Bottom of Ring Dip Hold (S1) / 5/4 Ring Dips (S2)

5 Burpees to Target

7/5 Calories

“Falling Hard” (Time)

For Time:

50/40 Cal Bike

50 American Kettlebell Swings

50/40 Ring Dips

50/40 Cal Row or Ski

50 Burpees to Target (Out of Reach)

Kettlebell: (Rx53/35, S 44/26)
Goal: 14–25 minutes

Time Cap: 30 minutes

Primary Objective: Manage shoulder and pushing fatigue to keep forward progress through the middle of the workout

Secondary Objective: Stay composed on ring dips and burpees to target without excessive rest or failed 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

No 5AM class Presidents Day 2/16

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 Ring rows

100M Wall ball carry

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 Prep

2:00 Cardio Choice

-

2 Sets For Quality

10 Alternating Goblet Cossack Squats

5/5 Goblet Reverse Lunges

15 Banded Pull Aparts

10 Dead-Bugs

10 Bird-Dogs

Specific Prep

2 Sets:

10 Goblet Squats

2 x 25/25ft Lateral Shuttle

10 Bar Kip Swings

5 Strict Knee Raises

-

Barbell Prep and Loading

5 Empty Barbell Back Squats

3 Reps @ 40-45%

3 Reps @ 50-55%

Then add starting loads on the bar

Workout Primer after Back Squats

1-2 Sets

6 Goblet Squats @ Working Loads

4 Shuttle Runs

6 Toes to Bar /Atl Toes to Bar / Toes to Target / Kipping Knees to Chest or Knee Raises

Back Squat (Weightlifting Variable Reps & Sets)

Modifications and Adjustments:

- Move to a Box Squat to limit knee and back pain

- Adjust to Split Squats or Reverse Lunges for those specifically dealing with SI joint disfunction

- Can adjust to Hip Thrusts if both alternatives still create issues

“Toxic Love” (AMRAP - Rounds and Reps)

10:00 AMRAP

3-6-9-12... Goblet Squats

6 Shuttle Runs

12 Toes to Bar

Goblet Squat: DB (Rx50/35, S 40/25)

Shuttle Run = 25/25ft (7.5/7.5m)
Score = Rounds + Reps

Goal: 5+ rounds

Stimulus: Leg stamina and midline fatigue

RPE: 8–8.5/10

Primary Objective: Keep goblet squats unbroken through the early and mid rounds

Secondary Objective: Complete toes-to-bar in efficient, repeatable sets without grip failure

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

No 5AM class Presidents Day 2/16

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2 Set: @ Warm-Up Load

:30 Jump Rope Practice

12 Renegade Rows

8 Dual Dumbbell Narrow Stance Sumo Deadlift

6 Dual Dumbbell Hang Muscle Snatch

4 Alt Dual Dumbbell Reverse Lunges

Specific Prep

2-3 Sets: Building to Working Loads

3 Devils Press

30ft (9m) Farmers Walking Lunges

30 Double Unders

5 Burpees

"The Continental" (8 Rounds for time)

Every 2:30 x 8 Sets, alt stations (4 @ Each)

Station 1:

5 Devils Press

50ft Dual Dumbbell Farmers Walking Lunges

Station 2:

15 Burpees

50 Double Unders (A:70 singles)

Dumbbells: 2 x (Rx50/35, S 40/25)
Goal: Complete each set in 1:15 - 1:45, allowing for at least :45 rest before the next station

Primary Objective: Maintain consistent completion times across all eight sets

Secondary Objective: Stay composed on Devil’s Press to protect grip and breathing for later rounds

Mobility (Checkmark)

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

No 5AM class Presidents Day 2/16

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

A: Shoulder Press (Seated military press (front rack)
10-8-6-4-2
Build to a heavy 2rep.
****
Then
3 sets
10/10/10 DB angle delt raises/front delt raises/Arnold press)

B: Bulgarian Split Squat (4 sets (6 to 8 reps)
Dual DB or KB. )

C: Metcon (Checkmark)

150 Abmat sit-uos

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

No 5AM class Presidents Day 2/16

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

250 jog or ski

Laps across the room

Clean and Jerk (5x3
Shoulder to overhead)

14 min AMRAP (AMRAP - Rounds and Reps)

15 cal row

12 clean and press (75/65)

9/6 burpees over bar

Dallas:

10 cal row

12 hang clean and press 85

9 u-turns around the bar