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 Sets:

200m Run / 1:00 Bike

8 Scapular Pull-Ups

6 Bar Kip Swings

4/4 Single Arm Ring Rows

4 Inchworm Push-Ups

10 Alternating Mountain Climber Lunges

4 No Jump Burpees

Spend some time here moving through kipping pull-up progressions and butterlfy pull-up progressions prior to the workout

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Butterfly Pull-Ups

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“Split Decision” (2 Rounds for time)

0:00 - 16:00

For Time

400m Run (Each Round)

27-21-15-9 Pull-Ups

*Strict Strength Level 3:

16-12-8-4 Strict Pull-Ups

16:00- 32:00

For Time

26/18 Cal Bike or 30/26 Cal row or ski (Each Round)

27-21-15-9 Burpees
Score = Sum Total Time of both intervals

Goal Time Domain: 11:00-15:00

Cap: 16:00 / Interval

Stimulus: Aerobic capacity with cyclical conditioning and gymnastics stamina (Two mid-range conditioning efforts with the focus on Muscular Endurance

RPE: 8/10

Primary Objective: Maintain consistent pacing between both intervals

Secondary Objective: Maintain Big Sets on Pull-Ups and similar paces on the run and the bike.

Optional Accessories (Checkmark)

3-4 Sets:

4 Dragon Flags

24 Weighted Russian Twists

:30 Dead-Hang

Russian Twist: Every Twist = Rep