Announcements

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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2 Sets For Quality

10 Alternating Goblet Cossack Squats

5/5 Goblet Reverse Lunges

15 Banded Pull Aparts

10 Dead-Bugs

10 Bird-Dogs

Specific Prep:

2 Sets: Empty Barbell

6 Tall Muscle Cleans

6 Bradford Press with Lockout

:20 Behind the Neck Elbow Punch Throughs

6 Back Squats

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2 Sets: Empty Barbell

3 Position Power Clean (High Hang, Hang, Low Hang)

5 Push Press

7 Back Squats

5 Wall Balls

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2 Sets @ Light Weight

1 Power Clean + 3 Push Press + 5 Back Squats

5 Wall Balls

Back Squat Prep (Checkmark)

Barbell Loading:

*Bring the Barbell to the Rack for Back squats and build to 65% with 2 sets of 3 Reps, then weight on the bar.

Back Squat (Weightlifting Variable Reps & Sets)

Score = Reps Completed at 80%

Record Weights in Notes

Goal: 8+ Reps (15 Rep Cap)

Modifications:

- Box Squat for Knee Pain

- Split Squat for Back Pain

"The Swanson Protocol" (4 Rounds for time)

Every 3:00 x 4 Sets

3 Power Clean + 5 Push Press

20 Unbroken Wall Balls

Barbell Complex: Tng Power Cleans + working at 70-80% of Push Press 1RM

Wall Balls: (Rx 20/14, S 16/12), 10/9ft

*unbroken matters more than load
Goal: Complete each set by the 1:30-1:45 mark on the clock, then adjust loads

Stimulus: Strength and Muscular Endurance

Workout RPE: 7.5/10

Primary Objective: Execute smooth, efficient barbell cycling building loads to 80% of 1RM Push Press

Secondary Objective: Complete all wall balls unbroken each set

[The Swanson Protocol: L2, L1, & Masters 55+] (4 Rounds for time)

Level 2:

Every 3:00 x 4 Sets

3 Power Clean + 5 Push Press

15 Unbroken Wall Balls

Barbell Complex: Power Cleans + working at 70-80% of Push Press 1RM

Wall Balls: 20/14lb, 9/6kg, 10/9ft

*unbroken matters more than load

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Level 1:

Every 3:00 x 4 Sets

3 Hang Power Clean + 5 Push Press

15 Unbroken Wall Balls

Barbell Complex: Power Cleans + working at 70-80% of Push Press 1RM

Wall Balls: 14/10lb, 6/4kg, 10/9ft

*unbroken matters more than load

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Masters 55+:

Every 3:00 x 4 Sets

3 Power Clean + 5 Push Press

15 Unbroken Wall Balls

Barbell Complex: Power Cleans + working at 70-80% of Push Press 1RM

Wall Balls: 14/10lb, 6/4kg, 10/9ft

*unbroken matters more than load

[The Swanson Protocol: Competitor & Travel] (4 Rounds for time)

Competitor:

Every 3:00 x 4 Sets

3 Power Clean + 5 Push Press

20 Unbroken Wall Balls

Barbell Complex: Tng Power Cleans + working at 70-80% of Push Press 1RM

Wall Balls: 30/20lb, 10/9kg, 10/9ft

*unbroken matters more than load

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Travel / Hotel:

Every 3:00 x 4 Sets

6 Dumbbell Power Clean + 9 Dumbbell Push Press

25 Air Squats

Dumbbells @ 50/35lb, 22.5/15kg

Mobility (Checkmark)

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

For Quality

3 Sets:

8/8 Single Leg Rotational Medball Toss

16 Overhead Rotational Medball Slam (8/side)

50ft (15m) Sled Push, For Load