Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

No 5AM class Presidents Day 2/16

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

400m Run

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2 Sets

5 Inchworm Push-Ups

10/10 Single Leg Glute Bridges

:20 Reverse Plank Bridge

1 Wall Walk + :20 Nose to Wall Handstand Hold *Focus on pressing hard through floor, elevating shoulder blades.

Barbell Warm-Up

Empty Barbell

5 Strict Press

5 Push Press, Focus on Vertical Dip and Drive

5 Push Jerk, Maintain Vertical Dip and Drive and Push into the Catch

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Add loads

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3 Strict Press

4 Push Press

5 Push Jerk *Pause in the catch on first 2 reps, then practice cycling pattern on final 3 reps.

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Get to working loads on the barbell

"Love and Thunder" (Time)

For Time

400m Run

30 Strict Press @ (Rx 95/65, S 75/55)

400m Run

30 Push Press @ (Rx 115/75, S 95/65)

400m Run

30 Push Jerk @ (Rx135/95, S 115/75)

*every time you break on the barbell, perform 200m Run
Time Domain: 12:00-18:00 *this really depends on breaking strategy and how this workout is tackled.

Time Cap: 20:00

Stimulus: Progressive overhead pressing stamina under aerobic fatigue with an execution penalty

RPE: 6-7/10. This will be muscularly challenging while minimizing total aerobic fatigue as the need to shakeout arms is necessary and time between sets should be accounted for.

Primary Objective: Minimize barbell breaks and penalty runs

Secondary Objective: Maintain controlled run pacing to protect shoulder output. Use this as a shakeout time while still moving well.

Mobility (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch