Announcements

No 5AM class MLK 1/19

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

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Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Box Step-Ups

-Alternating Arm Swings

- Hand to Hand Wrist Circles

-Trunk Rotations

- Bow and Bend

- Down Dog Toe Touches

- Quarter Squat Reactive Jumps

Power Snatch (Every 2:00 x 5 Sets @ 70%+
1.1.1.1
*Rest 10s b/t reps

% is Based on 1RM Power Snatch)

Record Working Weight

1.1.1.1 Denotes a cluster set of 4 single repetitions. The goal is an RPE 8 top set today, leaving some in the tank as we build over the course of this cycle.

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

Modifications:

- Adjust to a Hang Power Snatch Variation as the first mod for those athletes with either lower back discomfort or new to the Snatch

- Adjust to a block variation if you have the availability

- Move to 4/4 Heavy Dumbbell Snatch if movement limitations occur with a barbell.

- We could even move to a Power Clean variation for those athletes that are not coming in on Thursday and/or have movement limitations overhead for the Snatch.

"PRVN Cyclical" (AMRAP - Rounds and Reps)

For Reps:

12:00 AMRAP

3 Wall Walks

9 Toes to Bar

12 Alternating Dumbbell Snatch

Dumbbell: 50/35lbs (22.5/16kg)

Wall Walk: 10in

Score = Rounds + Reps
DB (Rx50/35, S 40/25)

Goal: 6-8 rounds

Stimulus: Cyclical engine work with shoulder stamina, midline control, and repeatable dumbbell cycling

RPE: 8/10

Primary Objective: Maintain smooth, repeatable round times without stalling on wall walks

Secondary Objective: Keep dumbbell snatches unbroken and T2B in efficient sets