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

1:30 Cardio Choice

-

2 Sets: For Quality

10 Down Dog Alternating Toe Touches

:20 Extended Plank Reverse Bridge

5 Up Dog to Down Dog Pike Push-Up

5/5 Kettlebell Windmill

5/5 Single Kettlebell Front Rack Reverse Lunge

Specific Prep

2 Sets

5 Barbell Push Press

5/5 Single Arm Overhead Reverse Lunges

10 Abmat Sit-Ups

1 Wall Walk + :15 Nose to Wall Handstand Hold

-

Barbell Specific Loading before starting strength piece

5 Reps @ 50%

5 Reps @ 60%

3 Reps @ 65%

Movement Specifics Prior to Workout (Checkmark)

Wall Facing Strict Handstand Push-Ups Modifications

- Add 1 Abmat for a Riser to Reduce Range of Motion

- Move to Further Away from the Wall

- Box Piked Handstand Push-Ups ( Feet or Knees), High or Lower Box

- Down Dog Pike Push-Ups

- Tall Kneeling Dual Dumbbell Push Press

Then get to working loads and set-up lanes and stations for the Single Arm Overhead Walking Lunges

Push Press (Weightlifting Variable Reps & Sets)

Modifications:

- Adjust to Strict Press

- Move to Dual Dumbbell Push Press or Strict Press

- Or for certain overhead limitations, we can adjust to an incline bench press to start moving towards that range of motion.

"Vertical Integration" (6 Rounds for reps)

6 Sets

2:00 AMRAP

7 Wall Facing Handstand Push-Ups

25/25ft Single Arm Overhead Walking Lunges

- Max Abmat Sit-Ups

*No Rest between AMRAPs (12:00 AMRAP)

Single Arm Overhead Walking Lunges:

Choice of KB/DB: (Rx53/35, S 44/26), (Rx50/35, S 40/25)
Score = Total Reps

*Every 5ft (1.5m) = 1 Rep

Goal: 20-30 Abmat Sit-ups / set

(1 round = 17 reps + sit-up reps)

Stimulus: Shoulder stamina, unilateral overhead stability, and midline fatigue under sustained effort

RPE: 8/10

Primary Objective: Complete the Handstand Push-Ups + Overhead Walking lunges in under 90 seconds

Secondary Objective: Unbroken Handstand Push-Ups or at minimum in 2 sets or less and 25ft Segments of the Overhead Walking Lunges