Workout of the day

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

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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

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.

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)

2x w/ partner:

100 m jog

10 synchro jumping jacks

10 plank high fives

Warm up to opening deadlift weight.

Deadlift (Take 3 lifts to build to a heavy deadlift!)

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

400m Run

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2 Sets

5 Inchworm Push-Ups

10/10 Single Leg Glute Bridges

:20 Reverse Plank Bridge

1 Wall Walk + :20 Nose to Wall Handstand Hold *Focus on pressing hard through floor, elevating shoulder blades.

Barbell Warm-Up

Empty Barbell

5 Strict Press

5 Push Press, Focus on Vertical Dip and Drive

5 Push Jerk, Maintain Vertical Dip and Drive and Push into the Catch

-

Add loads

-

3 Strict Press

4 Push Press

5 Push Jerk *Pause in the catch on first 2 reps, then practice cycling pattern on final 3 reps.

-

Get to working loads on the barbell

"Love and Thunder" (Time)

For Time

400m Run

30 Strict Press @ (Rx 95/65, S 75/55)

400m Run

30 Push Press @ (Rx 115/75, S 95/65)

400m Run

30 Push Jerk @ (Rx135/95, S 115/75)

*every time you break on the barbell, perform 200m Run
Time Domain: 12:00-18:00 *this really depends on breaking strategy and how this workout is tackled.

Time Cap: 20:00

Primary Objective: Minimize barbell breaks and penalty runs

Secondary Objective: Maintain controlled run pacing to protect shoulder output. Use this as a shakeout time while still moving well.

Mobility (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle 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: Pendlay Row (5 x 6 at 80-82%
B/T sets, 8/8 DBs Gorilla rows
**Rest as needed )

B: Yates rows (5 x 6 at 80-82%
B/T sets, 8/8 DB Bent over rows
**Rest as needed)

C: Bulgarian Split Squat (5 sets
8/8 (Heavy Dual DB or KB)
B/T sets, 12 KB or DB goblet squats
**Rest as needed)

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

-

3 Sets

5/5 Worlds Greatest Stretch

10 Alternating Scorpions

16 Down Dog Toe Touches

:15/:15 Sampson Lunge Stretch

:15/:15 Single Leg Glute Bridge Hold

Specific Prep:

2 Sets:

10 Syncro Air Squats

10 Russian Kettlebell Swings, building to working loads

5 Burpees to Plate

-

Confirm strategy, set-up and flow of the workout

"Guardians of the Galaxy" (AMRAP - Reps)

25:00 AMRAP

Partner 1: 10-15-20-25.... Calorie Bike

Partner 2 and 3: AMRAP

30 Syncro Air Squats

30 Russian Kettlebell Swings

30 Burpees to Plate

Every time partners reach the Air Squats, Rep are done in synchro, while Russian Kettlebell Swings and Burpees are split between partners and partitioned as desired.

Kettlebell: (Rx53/35, S 44/26)
Score = Total Reps Completed (1 cal = 1 rep)

After all three partners have completed 10 calories, the cycle repeats with the next calorie target (15 calories), continuing in this pattern for the full 25 minutes.

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)

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:

:30-:45 Jump Rope Practice

6-8 Inchworm Push-Ups

16 Bear Plank Shoulder Taps

10/10 Single Leg Glute Bridges

12 Glute Bridge Banded Pull-Aparts

Specific Prep:

2 Sets

Single Arm Upright Row

Single Arm Strict Press

8-10 Scapular Push-Ups + 4-6 Push-Ups

4-6 Strict Knee Raises

8 Bar Kip Swings

-

Build to Working Toes to Bar Modification and Dumbbell Snatch Loads prior to Bench

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-60%

-

Then Load to Working Weights on the Bar

Bench Press (Weightlifting Variable Reps & Sets)

Goal: 8+ Reps (15 Rep Cap)

"Double Agent" (Time)

4 Sets: For Time

16-14-12-10 Toes to Bar

24 Crossovers or 48 Double Unders

16-14-12-10 Alt Dumbbell Snatch

Rest 1:00 b/t sets

Dumbbell: (Rx50/35, S 40/25)
Time Domain: 10-15 minutes

Time Cap: 15 min

Stimulus: Grip / Interference and Gymnastics Density

RPE: 8–8.5/10

Primary Objective: Look to maintain big sets on the toes to bar and snatches, if not unbroken.

Secondary Objective: Complete the workout sub 10:00

Optional Accessories (Checkmark)

For Quality

3 Sets:

:20 GHD Extended Supine Plank

:15/:15 Single Arm Ring Plank