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)

Body Heat and Activation

2 Sets

10 Bend and Bows

10 Bootstrap Squats

10 Bird Dog From Crawling

10 Dead-Bug Alternating Heel Taps

Warm-Up Game

Rowing Golf

- Row to 1000m with a partner, alternating every 100m

- The goal is to roll into 100m directly on the dot so that you hit 100m - 200m - 300m not being over or under.

- If you stop rowing and let it roll to 100m, but it goes over to 102m or under to 98m, both partners must complete 2 burpees prior to switching partners and having the next partner row to the next 100m mark. This will be done until 1000m for time.

Specific Prep

2 Sets:

8 Medball Sit-Up Toss / Throw

8 Alternating Box Step-Ups

4 Box Jumps

6-8 Push-Ups

*Building progressions to movements for the day and going over targeted points of performance

"Point Break" (AMRAP - Rounds and Reps)

20:00 AMRAP

500m Row

20 Alternating Medball Throw Sit-Ups *

20 Box Jumps

20/14 Synchro Push-Ups

Row = Combined

For Partner Sit-Ups = Feet are set to 5ft Apart, Medball (Rx 16/12, S14/10)

Box Jump Height: (Rx30/24, S 24/20″), Combined Reps

Synchro Push-Ups = Meet at the top of each rep

Male/Male = 20 Reps

Male/Female = 17 Reps

Female/Female = 14 Reps
Goal: 3-5+ rounds

Primary Objective: Keep paces and breaks cyclical throughout

Secondary Objective: Maintain clean synchro standards without long pauses

Optional Accessories (Checkmark)

Accumulate 1:30 Ring Support Hold

Accumulate 100 Banded Tricep Extensions

Accumulate 2:00/2:00 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

2:00 Cardio Choice

-

2 Sets:

8/8 Staggered Stance Single KB RDL

10 Russian Kettlebell Swings

8 Goblet Squats

6 Bar Kip Swings

6 Ring Rows + 10 sec Ring to Chest Hold

Specific Prep:

8 Medball Deadlifts

8 Medball Squats

8 Medball Presses

6 Kip Swings, Building Height Towards Chin Over Bar Pull-Ups

4 Deadlifts @ light loads from the floor

-

6 Wall Balls @ Working Loads

4 Pull-Ups / Jumping Pull-Ups / Banded Pull-Ups / or Ring Rows

4 Deadlifts @ moderate loads to working loads

-

4 Deadlifts @ Working Weights

4 Pull-Ups

4 Wall Balls

"John Wick" (Time)

For Time:

25-20-15-10-5 Deadlifts

15-15-15-15-15 Pull-Ups

5-10-15-20-25 Wall Balls

Wall Ball: (Rx 20/14, S 16/12)

Barbell: (Rx 185/125, S 155/105)
Goal: 12–18 minutes

Time Cap: 20 minutes

Primary Objective: Maintain consistent deadlift cycling without excessive grip breakdown

Secondary Objective: Keep pull-ups controlled and wall balls smooth as volume shifts

Mobility (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

15 Banded Good Mornings

10 Ring Hamstring Curls

10/10 Three Point Dumbbell Row

12 Dumbbell Hammer Curls

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)

Scorpion

Thoracic rotation

Straight leg kick ups

Glute bridge

arm circles

:30 line hops

dead hang

scap pull-up

1 min jump rope practice

Review - ring row, jumping pull up, pull-up/C2b

Thruster (Work on thrusters. )

Shoulder Press (Dallas work to moderate. shoulder press (85 max))

25.2 (Checkmark)

15 ring rows

30 singles (Sam lateral line hops)

15 thrusters 95#/75# (Sam 65#)

15 jumping pull ups

30 singles (Sam lateral line hops)

15 thrusters 105#/85# (Sam 75#)

15 pull ups (Sam jumping pull ups)

30 singles (Sam lateral hops)

15 thrusters 115#/95# (Sam 85#)

25.2 Dallas - 12 min cap (Checkmark)

21 pull-ups

42 multi rope

21 shoulder press 65#

18 chest to bar

36 multi rope

18 shoulder press 75#

5 ring muscle ups

30 multi ropes

15 shoulder press 85#

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 (5 x 8 at 78% of 1RM
***All sets
Rest as needed)

B: Metcon (Checkmark)

4 sets

10 Sumo DL high pull

10 DB glute bridges

12 GHD (Hamstrings)

***

5 DBs Supersets (ea set is 20 reps)

5 Reverse curls

5 Hammer curls

5 ISO curls (Alt bicep curl - non working arm at 90 degrees)

5 Bicep curls (slight pinky twist at the top)

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)

Partner training

Warm-up: PVC

Partner 1: Row/Ski

Partner 2: 20 sit/stand + 100M Farmers carry

***After 15min. “sit/stand” change to knee raises

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

10 Alternating Box Step-Ups

5 Walking Inchworm to Hollow

10 Dead-Bugs

10 Bird-Dogs

Specific Prep

2 Sets:

9/7 Calorie Bike row Ski

6 Dual Dumbbell Box Step-Ups

2 Partial Wall Walks to Pike (3sec Hold)

Barbell Prep

Back Squat

3 Reps @ 50%

3 Reps @ 55-60%

3 Reps @ 60-65%

Then Working Loads on the Barbell

Back Squat (Weightlifting Variable Reps & Sets)

Modifications:

- For Back Pain: Look to adjust to a reverse lunge or split squat variation

- For Knee Pain: Look to adjust to a Box Squat Variation

- For Shoulder Mobility Issues: Utilize a Safety Squat Bar or Straps on Bar to adjust hand position.

"Street King" (4 Rounds for time)

For Time

Every 3:00 x 4 Sets

12 Dual Dumbbell Box Step-Ups

12/9 Bike or 16/13 Row or Ski Cals

3-4-5-6 Wall Walks

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

Box Height: (Rx24/20, S 20/16″)

Wall Walk: 10in From Wall
Score: Time

Goal: Complete each set inside the 3:00 window with minimal variance, only slight as the wall walks increase in reps.

Primary Objective: Maintain consistent pacing across all four sets as wall walk volume increases

Secondary Objective: Complete the bike + step-ups in sub 2:00 on every set

Optional Accessories (Checkmark)

8:00 EMOM, For Load

2 Turkish Get-Ups

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: for Quality

6/6 Kettlebell Halo

6/6 Kettlebell Windmill

6 Up Dog to Down Dog Pike Push-Up

10 Hollow Rocks

10 Alternating V-Ups

Specific Prep

3 Sets:

6 Tall Muscle Cleans

6 Bradford Press with Lockout

:20 Behind the Neck Elbow Punch Throughs

6 Bar Kip Swings

4 Strict Knee Raises

-

Barbell to Rack

-

Push Press

3 Reps @ 50%

3 Reps @ 55-60%

3 Reps @ 60-65%

Then Working Loads on the Barbell

Primer for the Workout (After Push Press)

3 Power Clean and Jerks, Light Loads

3-4 Kipping Knees to Chest

3-4 Building Toes to Target / Toes to Bar

3 Power Clean and Jerks @ Working Loads

3 Toes to Bar / Mod for the Day

Push Press (Weightlifting Variable Reps & Sets)

Goal: 5-8 Reps for max set

Modifications:

- Strict Press or Dumbbell Push Press or Strict Press

- Alternatively Move to Incline Bench Press or Dumbbell Incline Bench Press

CrossFit Games Open 13.4 (AMRAP - Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
(Rx135/95, S 115/75)

Goal: Advance well past the 15s

Primary Objective: Maintain efficient barbell cycling without missed reps

Secondary Objective: Keep toes-to-bar in controlled, repeatable sets to protect grip and breathing

Optional Accessories (Checkmark)

3 Sets: For Quality

10 V-Ups

10 Hollow Rocks

10 Russian Twists

:10 Hollow Hold

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)

Every 2min for 5 sets

8 reps at 78%

Immediately after..

4 sets

8 DBs Incline close grip press + 12 DBs standing flys

10 Hindu push-ups

B: Metcon (Checkmark)

2 sets

8/8 DB Tricep ext (behind the neck)

12/12 DB Standing rear delts

2 sets

10 Ring dips

12 DBs Front delt raises

2 sets

10 DBs Skull crushers

12/12 DB Angle lateral delt raises (from the rig post)

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

No 5AM class Presidents Day 2/16

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Interval training

Banded face pulls

Wood chops

Paloff press

Small plates (Y, T, W)

Plate ground to overhead

Wall push-ups

Supported squats (Rig post)

Single leg balance

Plate halos

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: For Quality

1:00 Row

5/5 World's Greatest Stretch

20 Lateral Line Hops

:20/:20 Side Plank

10 Down Dog Toe Touches

Specific Prep

2-3 Sets: Getting into starting weights and loads

4/4 Dual Dumbbell Single Leg Romanian Deadlift

6/6 Split Stance Rotational Medball , light weight (Practice and Rehearse Movement Patterns)

Strength (4 Rounds for weight)

Every 3:00 x 4 Sets

8/8 Dual Dumbbell Single Leg Romanian Deadlift

8/8 rotational medball throw to partner
Score = Dumbbell loading

"Speed" (AMRAP - Rounds and Reps)

15:00 AMRAP

10 Lateral Burpee Over Rower

300m Row or ski or Run

50 Double Unders (A: 60 Singles)

Score = Rounds + Reps
Goal: 4–6 rounds

Primary Objective: Maintain fast, repeatable row splits without excessive heart-rate spikes

Secondary Objective: Stay smooth and efficient on burpees and double unders to avoid compounding fatigue

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