Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Warm-Up

400m Easy Run

2 Sets:

:15 Wall Lean March + 10 Wall Lean Quick Switch

10m A-Skips + 10m B-Skips

:20 Seated Runner Arm Swings

250m Moderate Row (build last 100m)

Specific Prep

2 Sets:

8/8 Dead Bugs (slow, controlled)

6/6 Half-Kneeling KB Press

50ft (15m) Single-Arm KB Overhead Carry (light, each side)

10 Glute Bridge March

:20 Side Plank (each side)

Primer

200m Run (smooth, not fast)

50-100ft (15-30m) Farmers Carry @ Working Loads

150m Row Building to working pace

10-15 Double Unders, :20 Practice, or 25 Single Unders

Use this to confirm carry load, row damper, and rope rhythm. Athletes should arrive at the clock warm and ready, not pre-fatigued

CrossFit Games Open 26.3 (Checkmark)

TBD!

"Long Haul" (5 Rounds for time)

For Time

Every 6:00 x 5 Sets

400m Run

100ft (30m) Farmers Carry

300m Row

50 Double Unders

Farmers Carry: 2 x 70/53lb, 32/24kg
Score = Sum Total Time

Goal: Each set completed in 4:30–5:30 | 30–90 seconds of rest per round

RPE: 7/10

Stimulus: Aerobic Endurance / Grip

Primary Objective: Run and row at a pace sustainable across all 5 sets. This is not a sprint workout, this is a workout that is meant to be paced and kept under control.

Secondary Objective: Even or descending splits from set 1-5.

[Long Haul: Level 2, Lever 1, & Masters 55+] (5 Rounds for time)

Level 2

Every 6:00 x 5 Sets

400m Run

100ft (30m) Farmers Carry

300m Row

50 Double Unders

Farmers Carry: 2 x 53/35lb (24/16kg)

---

Level 1

Every 6:00 x 5 Sets

200m Run

100ft (30m) Farmers Carry

200m Row

25 Double Unders or 50 Single Unders

Farmers Carry: 2 x 35/26lb (16/12kg)

---

Masters 55+

Every 6:00 x 5 Sets

400m Run

100ft (30m) Farmers Carry

300m Row

50 Double Unders

Farmers Carry: 2 x 53/35lb (24/16kg)

[Long Haul: Competitor & Travel] (5 Rounds for time)

Competitor

Every 6:00 x 5 Sets

400m Run

100ft (30m) Farmers Carry

300m Row

50 Double Unders

Farmers Carry: 2 x 85/65lb (38.5/30kg)

---

Travel / Hotel:

For Time

Every 6:00 x 5 Sets

400m Run

:30 Farmers Hold

200m Run

50 Double Unders

Farmers Carry: 2 x 70/53lb, 32/24kg

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

Optional Accessories (Checkmark)

For Quality

3 Sets:

15 Wall Tibialis Raises

100ft (30m) Sled Push

:30/:30 Paloff Press Hold

Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HGXGEAR.com for Apparel

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Warm-Up

400m Easy Run

2 Sets:

:15 Wall Lean March + 10 Wall Lean Quick Switch

10m A-Skips + 10m B-Skips

:20 Seated Runner Arm Swings

250m Moderate Row (build last 100m)

Specific Prep

2 Sets:

8/8 Dead Bugs (slow, controlled)

6/6 Half-Kneeling KB Press

50ft (15m) Single-Arm KB Overhead Carry (light, each side)

10 Glute Bridge March

:20 Side Plank (each side)

Primer

200m Run (smooth, not fast)

50-100ft (15-30m) Farmers Carry @ Working Loads

150m Row Building to working pace

10-15 Double Unders, :20 Practice, or 25 Single Unders

Use this to confirm carry load, row damper, and rope rhythm. Athletes should arrive at the clock warm and ready, not pre-fatigued

CrossFit Games Open 26.3 (AMRAP - Reps)

For time:

2 rounds of:

12 burpees over the bar (may step over barbell)

12 cleans, weight 1

12 burpees over the bar (may step over barbell)

12 thrusters, weight 1

2 rounds of:

12 burpees over the bar (may step over barbell)

12 cleans, weight 2

12 burpees over the bar (may step over barbell)

12 thrusters, weight 2

2 rounds of:

12 burpees over the bar (may step over barbell)

12 cleans, weight 3

12 burpees over the bar (may step over barbell)

12 thrusters, weight 3

Time cap: 16 minutes

♀ 45, 55, 65 lb (20, 25, 29 kg)

♂ 65, 85, 95 lb (29, 38, 43 kg)

"Long Haul" (5 Rounds for time)

For Time

Every 6:00 x 5 Sets

400m Run

100ft (30m) Farmers Carry

300m Row

50 Double Unders

Farmers Carry: 2 x 70/53lb, 32/24kg
Score = Sum Total Time

Goal: Each set completed in 4:30–5:30 | 30–90 seconds of rest per round

RPE: 7/10

Stimulus: Aerobic Endurance / Grip

Primary Objective: Run and row at a pace sustainable across all 5 sets. This is not a sprint workout, this is a workout that is meant to be paced and kept under control.

Secondary Objective: Even or descending splits from set 1-5.

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 27 -Mar 13 CrossFit Open Starts

HGXGEAR.com for Apparel

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

A: Deadlift (12min to build heavy 2RM
then..
3x5 at 75-70% from above )

B: Bent Over Row (3x3 at 92+%)

C: Yates rows (Same weight as Bent over row
5x5
***
3 sets
10/10 Renegade rows with a twist)

Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HGXGEAR.com for Apparel

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

1-2 Sets

1:00 Cardio Choice

5/5 Kettlebell Halo

5/5 Kettlebell Windmill

8/8 Single Leg Kettlebell Romanian Deadlift

4/4 Pendulum Lunges

Specific Barbell Prep / Empty to Light Barbell

8-10 Empty Barbell Bench Press

Then build to working load and complete:

5 Reps @ 50% of 1RM

3 Reps @ 60% of 1RM

2 Reps @ 65% of 1RM

Athletes should arrive at Set 1 feeling warm through the chest and shoulders, confident in their setup, grip, and posterior chain set-up

Specific Primer / After Bench Press

9/7 Cal

3-5 Box Pike Handstand Push-Ups or 3 Slow Descent HSPU Negatives (:03 descent)

25ft Goblet Walking Lunge @ Warm-Up Load

-

9/7 Cal

3 Slow Descent HSPU Negatives (:03 descent) or 3 Strict Handstand Push-Ups to 1 AbMat

25ft Goblet Walking Lunge @ Working Load

-

9/7 Calorie

3-5 Strict Handstand Push-Ups or Modification for the Workout

25ft Goblet Walking Lunge @ Working Load

Progress athletes through the HSPU ladder based on their level. Coaches should confirm the scaling tier and depth standard before the clock starts on "Iron Mile."

Bench Press (Weightlifting Variable Reps & Sets)

Goal: Controlled, quality reps across all three sets with load climbing each set. Set 3 at 80% should feel strong and confident, not a grind. With the 3:00 working window athletes should be set, focused, and ready before each set begins.

Level 1: 9-7-5 keeping all sets @ 6-7 RPE with quality rep focus and some in the tank.

Travel/Hotel: Dual Dumbbell Bench Press or Dual Dumbbell Floor Press for 15-12-9 reps at a challenging and consistent loading across all three sets.

Modifications and Adjustments

- Adjust grip width for athletes dealing with shoulder or wrist discomfort. A slightly narrower grip can reduce stress on the anterior shoulder without compromising the pressing pattern.

- Move to a Floor Press to limit range of motion for athletes dealing with shoulder impingement or discomfort at the bottom of the press.

- Adjust to Single Arm Dumbbell Press for athletes managing a unilateral shoulder limitation, allowing each side to be trained independently.

"Iron Mile" (Time)

For Time:

4 Sets:

16/12 Cal Bike 20/16 Cal row or Ski

10 Strict Handstand Push-Ups

25/25ft Goblet Walking Lunge

Rest 1:00 b/t sets

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

DB:(Rx50/35, S 40/25)
Goal: Each set completed in 2:30–3:15 | Total time under 16:00 with rest

Time Cap: 17:00

RPE: 8–8.5/10

Stimulus: Gymnastics Strength / Aerobic Capacity

Primary Objective: Protect the strict pressing strength across all 4 sets. Handstand push-ups should be unbroken or quick sets of 5+5, or 4+3+3... if athletes are failing reps by set 3, the stimulus is lost.

Secondary Objective: Keep the goblet lunge load honest. This is not a recovery movement and should be a challenging, unbroken 50ft (15m) leaving athletes breathing before the rest window begins.

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

Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

1-2 Sets

1:00 Cardio Choice (Ideally Bike)

5/5 Kettlebell Halo

5/5 Kettlebell Windmill

8/8 Single Leg Kettlebell Romanian Deadlift

4/4 Pendulum Lunges

Specific Barbell Prep / Empty to Light Barbell

8-10 Empty Barbell Bench Press

Then build to working load and complete:

5 Reps @ 50% of 1RM

3 Reps @ 60% of 1RM

2 Reps @ 65% of 1RM

Athletes should arrive at Set 1 feeling warm through the chest and shoulders, confident in their setup, grip, and posterior chain set-up

Specific Primer / After Bench Press

9/7 Calorie Echo Bike

3-5 Box Pike Handstand Push-Ups or 3 Slow Descent HSPU Negatives (:03 descent)

25ft Goblet Walking Lunge @ Warm-Up Load

-

9/7 Calorie Echo Bike

3 Slow Descent HSPU Negatives (:03 descent) or 3 Strict Handstand Push-Ups to 1 AbMat

25ft Goblet Walking Lunge @ Working Load

-

9/7 Calorie Echo Bike

3-5 Strict Handstand Push-Ups or Modification for the Workout

25ft Goblet Walking Lunge @ Working Load

Progress athletes through the HSPU ladder based on their level. Coaches should confirm the scaling tier and depth standard before the clock starts on "Iron Mile."

Bench Press (Weightlifting Variable Reps & Sets)

Goal: Controlled, quality reps across all three sets with load climbing each set. Set 3 at 80% should feel strong and confident, not a grind. With the 3:00 working window athletes should be set, focused, and ready before each set begins.

Level 1: 9-7-5 keeping all sets @ 6-7 RPE with quality rep focus and some in the tank.

Travel/Hotel: Dual Dumbbell Bench Press or Dual Dumbbell Floor Press for 15-12-9 reps at a challenging and consistent loading across all three sets.

Modifications and Adjustments

- Adjust grip width for athletes dealing with shoulder or wrist discomfort. A slightly narrower grip can reduce stress on the anterior shoulder without compromising the pressing pattern.

- Move to a Floor Press to limit range of motion for athletes dealing with shoulder impingement or discomfort at the bottom of the press.

- Adjust to Single Arm Dumbbell Press for athletes managing a unilateral shoulder limitation, allowing each side to be trained independently.

"Iron Mile" (Time)

For Time:

4 Sets:

16/12 Calorie Echo Bike

10 Strict Handstand Push-Ups

50ft (15m) Goblet Walking Lunge

Rest 1:00 b/t sets

Kettlebell: 53/35lb, 24/16kg
Goal: Each set completed in 2:30–3:15 | Total time under 16:00 with rest

Time Cap: 17:00

RPE: 8–8.5/10

Stimulus: Gymnastics Strength / Aerobic Capacity

Primary Objective: Protect the strict pressing strength across all 4 sets. Handstand push-ups should be unbroken or quick sets of 5+5, or 4+3+3... if athletes are failing reps by set 3, the stimulus is lost.

Secondary Objective: Keep the goblet lunge load honest. This is not a recovery movement and should be a challenging, unbroken 50ft (15m) leaving athletes breathing before the rest window begins.

[Iron Mile: Level 2, Lever 1, & Masters 55+] (Time)

Level 2:

5 Sets

16/12 Calorie Echo Bike

8 Strict Handstand Push-Ups

50ft / 15m Goblet Walking Lunge

Rest 1:00 between sets

Reduce depth on Strict HSPU with 1–2 Abmat

Kettlebell: 44/26lb, 20/12kg

---

Level 1:

5 Sets

12/9 Calorie Echo Bike

8 Dumbbell Strict Press

50ft / 15m Goblet Walking Lunge

Rest 1:00 between sets

Dumbbells: 2 x 25/15lb (12/7kg)

Focus on vertical torso and full lockout on press

Goblet Lunge: 1 x 25/15lb

---

Masters 55+

5 Sets

12/9 Calorie Echo Bike

8 Strict Handstand Push-Ups to 1–2 Abmat

50ft (15m) Goblet Walking Lunge

Rest 1:00 between sets

Kettlebell: 44/26lb, 20/12kg

[Iron Mile: Competitor & Travel] (Time)

Competitor:

5 Sets

16/12 Calorie Echo Bike

8 Def Strict Handstand Push-Ups

50ft (15m) Goblet Walking Lunge

Rest 1:00 between sets

Add a 10lb / 5kg plate deficit on Strict HSPU

Kettlebell: 70/53, 32/24kg

---

Travel / Hotel:

5 Sets

200m Run

8 Dumbbell Strict Press

16 Goblet Lunge

Rest 1:00 between sets

Dumbbells: 2 x 50/35lb (22.5/12kg)

Goblet Lunge: 1 x 50/35lb (22.5/12kg)

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

4 Sets:

7/5 Ring Dips

:10-:15 Ring L-Sit

12 V-Ups

Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HGXGEAR.com for Apparel

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up:

PVC

Small plates (Y, T, W)

***

12 DBs RDL

12 DBs Power clean

12 DBs Shoulder to overhead

24 Marching in place with DBs

250M DBs Farmers carry

Announcements

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)

10 Banded Pull-Aparts

10 Cossack Squats

8 Prone Swimmers

5 Broad Jumps (focus on soft, controlled single leg landing)

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 Plyo Primer / Before Starting Sets

2 Controlled Sets:

3 Box Jumps to Single Leg Landing (right foot)

3 Box Jumps to Single Leg Landing (left foot)

2-3 Power Snatches @ opening load

Use this to confirm box height and dial in the single leg landing before the clock starts. Land soft, absorb through the hip, and stay balanced before stepping down.

Weightlifting + Plyo Day (10 Rounds for weight)

Power Snatch

Every 2:00 x 10 Sets

Set 1: 5 Reps

Set 2: 4 Reps

Set 3: 3 Reps

Set 4: 2 Reps

Set 5: 1 Rep

*Then repeat sequence starting at 5 again

Add 4 Box Jumps to Single Leg Leg after each set (alt which foot lands on the box on each rep) challenge box height that you can safely and effectively do.

*Not TnG Reps

Starting @ 90-95% of 5RM from 2 weeks ago and increasing on every set building to a heavy single today with the focus of ending with the heaviest load on the second round through this.
The goal today is to start at 90% of your 5RM Power Snatch from a couple weeks ago and increase loads on each set, building to something heavy for each set. These are meant to be quality quick singles on each and every set with the second go through of the 5-4-3-2-1 heavier than the first time through the sequence.

[Weightlifting + Plyo Day: Level 2, Lever 1, & Masters 55+] (10 Rounds for weight)

Level 2:

As prescribed

---

Level 1:

Hang Power Snatch for 3 Reps each set.

Focus on quality mechanics from the knee through the hip with a close, aggressive turnover into the catch.

Combine with traditional Box Jumps to a safe and consistent height.

---

Masters 55+ :

As prescribed

[Weightlifting + Plyo Day: Competitor & Travel] (10 Rounds for weight)

Comp :

As prescribed

---

Hotel / Travel:

Alt Dumbbell Snatch

Every 2:00 x 10 Sets

Set 1: 10 Reps

Set 2: 8 Reps

Set 3: 6 Reps

Set 4: 4 Reps

Set 5: 2 Rep

*Then repeat sequence starting at 10 again

Increasing loads

Sub Broad Jump to Single Leg Land or Ice Skater Jumps + Stick the Landing for Box Jump to Single Leg Land.

Mobility (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose

Optional Accessories (Checkmark)

For Quality

4 Sets:

50/50ft (15/15m) Mixed Rack + Overhead Carry (Kettlebell)

8-10 Seated Banded Cuban Rotation and Press

Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HGXGEAR.com for Apparel

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)

10 Banded Pull-Aparts

10 Cossack Squats

8 Prone Swimmers

5 Broad Jumps (focus on soft, controlled single leg landing)

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 Plyo Primer / Before Starting Sets

2 Controlled Sets:

3 Box Jumps to Single Leg Landing (right foot)

3 Box Jumps to Single Leg Landing (left foot)

2-3 Power Snatches @ opening load

Use this to confirm box height and dial in the single leg landing before the clock starts. Land soft, absorb through the hip, and stay balanced before stepping down.

Weightlifting + Plyo Day (10 Rounds for weight)

Power Snatch

Every 2:00 x 10 Sets

Set 1: 5 Reps

Set 2: 4 Reps

Set 3: 3 Reps

Set 4: 2 Reps

Set 5: 1 Rep

*Then repeat sequence starting at 5 again

Add 4 Box Jumps to Single Leg Leg after each set (alt which foot lands on the box on each rep) challenge box height that you can safely and effectively do.

*Not TnG Reps

Starting @ 90-95% of 5RM from 2 weeks ago and increasing on every set building to a heavy single today with the focus of ending with the heaviest load on the second round through this.
The goal today is to start at 90% of your 5RM Power Snatch from a couple weeks ago and increase loads on each set, building to something heavy for each set. These are meant to be quality quick singles on each and every set with the second go through of the 5-4-3-2-1 heavier than the first time through the sequence.

Accessories (Checkmark)

For Quality

4 Sets:

7/5 Ring Dips

:10-:15 Ring L-Sit

12 V-Ups

Mobility (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose

Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HGXGEAR.com for Apparel

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 27 -Mar 13 CrossFit Open Starts

HGXGEAR.com for Apparel

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

A: Metcon (Checkmark)

DELOAD: DB's

4 sets: 10 reps each movement

Floor press

Barrel press

Close grip press

Standing flys

Diamond push-ups

***

3 Supersets

12/12 DB bicep curls

12 DB Tricep ext (behind the neck)

***

2 Supersets (right side - then left side)

12 DB hammer curls

12 DB kick backs

***

7:15pm

10min Zone 2