Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Bodyheat and Mobility

1:30 Cardio Choice

:15/15 Overhead Lat / Tricep Stretch

:15/:15 Crossbody Arm Hug and Posterior Delt Stretch

:15 Alternating Arm Swings

:15 Arm Back Slaps

:30 Down Dog Calf Gas Pedals into Toe Touches

General Prep

2 Sets: For Quality

:30 Jump Rope

10 Alternating Box Step-Ups (Second Round Add Weight)

5 Up Dog + Down Dog Pike Push-Ups

5 Ring Rows (Modified False Grip)

:10 Ring support hold

:03 Ring Dip Eccentric

:10 Bottom of Dip Hold

5 Ring Muscle-Up Row

Specific Prep (Checkmark)

8-10 minutes

Work through each progression for the Ring Muscle-Ups and Pistols for the Day before going into the EMOM

Pistol Progressions and Ring Muscle-Ups (8 Rounds for reps)

8:00 EMOM

minute 1: *Pistol Progression

minute 2: *Ring Muscle-Up Progression

#TEAMPRVNTUESDAY (AMRAP - Reps)

“PRVN Skill”

14:00 AMRAP

60 Double Unders (A: 60 singles)

30 Dual Dumbbell Step Overs

60 Double Under

20 Handstand Push Ups

60 Double Unders

10 Ring Muscle Ups (A: 10 Strict Pull-Ups + 10 Strict Ring Dips)

Dumbbells: (Rx50/35, S 40/25)

Box Height: (Rx24/20, S 20/16″)
Goal: 360-480 Reps (1.5-2 rounds)

Score: Reps

*There are 240 reps per round

Stimulus: Mixed-modal conditioning with cyclical engine work and ascending gymnastics skill demand

Workout RPE: 8–8.5/10

Primary Objective: Stay composed through the double-unders to earn time on higher-skill movements

Secondary Objective: Manage HSPU and RMU volume without stalling

Mobility (Checkmark)

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose