Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

400m Run

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2 Sets

5/5 World's Greatest Stretch

10 Supine Banded Psoas March

5/5 Single Leg Box Step-Down

5 Up Dog to Down Dog Pike Push-Ups

8 Dual DB or KB Deadlifts

6 Dual DB or KB Hang Cleans

4 Dual DB or KB Push Press

4 Burpees

4 Box Jumps

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4 Dual DB or KB Hang Clean and Press

4 Dual DB or KB Hang Clean and Jerk

4 Burpee Box Jumps

Primer (After Strength Session)

:15 Wall Lean March

2 Burpee Box Jumps

:15 Wall Lean Spint

2 Burpee to Target

100-200m Run

2 Burpee Box Jumps

Isolated Skill Strength Session (6 Rounds for weight)

For Load:

Every 90 seconds x 6 Sets

6 Dual Dumbbell / Kettlebell Hang Clean and Jerk

Choice on Loads and KB's or DB's

"Raptor Run" (Time)

For Time:

400m Run

15 Burpee Box Jumps (Facing)

400m Run

30 Burpee to Target (Out of Reach)

400m Run

15 Burpee Box Jumps (Facing)

Box Height: (Rx24/20, S 20/16″)
Score = Time

Goal: 11-15 minutes

Stimulus: Run conditioning paired with leg stamina and repeated burpee exposure

Workout RPE: 8.5/10

Primary Objective: Maintain an aggressive, but repeatable running pace across all three efforts

Secondary Objective: Stay smooth and efficient through both burpee variations without excessive rest

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