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:

1:00 Row / Bike

:30 Kettlebell Dead-Bugs

:20/:20 Side Plank

10/10 Single Leg Glute Bridge

:30 Glute Bridge Hold

Specific Prep

Barbell @ light Loads

- 3 Deadlifts to Knee

- 3 Full Deadlifts (controlled eccentric and light tough to the floor)

- 8 Russian Kettlebell Swings

Barbell @ moderate loads

- 4 Full Deadlifts (controlled eccentric and light touch to the floor)

- 8 Russian Kettlebell Swings

Then build to working Loads on the Kettlebell and Barbell

Machine Primer After the Deadlift + Kettlebell Swing Work

5:00 EMOM

Minute 1: 13/10 Cal Row

Minute 2: 13/10 Cal Bike

Minute 3: Rest

Minute 4: 15/12 Cal Row

Minute 5: 15/11 Cal Bike

Have this run on a waterfall allowing for 3 groups to roll through and get in the primer within 6:00 minutes prior to hitting the machine piece.

Deadlift (Every 90 seconds x 6 Sets
4 Deadlifts + 10 Russian Kettlebell Swings

Deadlifts @ 70%
Kettlebell Swings: 70/53lb, 32/24kg)

Modifications:

- Sumo Deadlift or Hex Bar Deadlifts, Or Block Deadlifts

- Adjust loads on the Kettlebell Swings or Move to Dual Dumbbell Swings if Equipment is limited

"Balanced Budget" (8 Rounds for time)

Every 2:00 x 8 Sets, Alternating Stations

Station 1: 18/14 Cal Row

Station 2: 18/13 Cal Bike or 18/14 Cal Ski
Score = Sum Total Time

Goal: ~1:00 work / ~1:00 rest each interval

Stimulus: Aerobic repeatability with cyclical output balance across different machines

Workout RPE: 8.5/10

Primary Objective: Maintain consistent times across all eight sets

Secondary Objective: Avoid drop-off in pace as fatigue builds in the legs. Really look for a sustainable output that you can maintain for 4 sets @ each machine

Optional Accessories (Checkmark)

For Quality

4 Sets:

15 Weighted Hip Extensions

:45 Sorenson Hold