Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

2:00 Cardio Choice

:30/:30 World's Greatest Stretch

5/5 Open Book Thoracic Rotations

:30 Alternating Scorpions

:20 Wrist Circles (each direction)

General Prep

:30 Jump Rope

6 Romanian Dealifts

6 Tall Muscle Cleans

:10 Hollow Hold

:10 Arch Hold

10 V-Ups or Alternating V-Ups

Specific Barbell Prep and Primer

w/ light loads on the barbell

2 Sets

Clean Lift Off

Slow Pull Power Clean

Low Hang Power Clean (Below Knee)

Power Clean

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2-3 Sets x 2-3 Power Cleans

Build to Starting Weights on Power Cleans

Power Clean (Weightlifting Variable Reps & Sets)

Record Working Weight

1.1.1.1 Denotes a cluster set of 4 single repetitions. The goal is an RPE 7-8 top set today

This will have us completing each cluster set in around 40 seconds to allow for 1:20 rest to adjust loads and reset before the next set

"Controlled Variables" (3 Rounds for reps)

12:00 EMOM

minute 1: 10 Deadlifts

minute 2: 50 Double Unders (A: 70 Singles)

minute 3: Max Toes to Bar

minute 4: Rest

Deadlifts @ 60% of 1RM
Goal: 15+ Toes-to-Bar per cycle (45+ total). Note DL weight in notes.

Stimulus: Midline stamina under posterior-chain fatigue with cyclical interference

Workout RPE: 7.5–8/10

Primary Objective: Accumulate high-quality Toes-to-Bar reps, while maintaining quality positions on the deadlift and unbroken double unders

Secondary Objective: Maintain consistency across all sets.

Optional Accessories (Checkmark)

For Quality

3 Sets:

8-10 Glute Ham Raises

:20/:20 Paloff Press Hold

5/5 Side Plank Rotations @ light loads added