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:

2:00 Cardio Choice

10 PVC Pipe Passthroughs

10 PVC Pipe Around the Worlds

:15/:15 Standing PVC Pipe Prayer Stretch

10 Bootstrap Squats

:15/:15 Active Scorpions

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2 Sets

6 Scapular Pull-Ups

6 Bar Kip Swings

6 /6 Single Arm Rotational Ring Rows

6 Ring V-Outs

6 Bulgarian Ring Rows

Barbell Warm-Up

High Hang (Hip), Hang (Knee)

2-3 Reps @ Each Position

- Snatch Pull

- Snatch High Pull

- Muscle Snatch

- Power Snatch

- Snatch Balance to 2-4-6in Drop (Power Positions)

- Overhead Squat

Then Add Loads to the Floor

4 Sets: Building to 70%

1 Snatch Lift Off

1 Slow Pull Power Snatch

1 Overhead Squat

Power Snatch + Overhead Squat (Weight)

Every 1:30 x 6 Sets

3+1

Starting @ 70% of Power Snatch

Increase to heavy for the day
Modifications:

- Move to the Hang Power Snatch instead of Power Snatch from the Floor

- Adjust to Alt Dumbbell Snatch

- Pull Off Blocks

- Move to Power Cleans

Skill Progressions : Bar Muscle-Ups (Checkmark)

Spend 10-15 minutes Practicing Drills and Progressions

- Jumping Kip and Pull to Hips

- Banded Bar Muscle-Ups

- Box Bar Muscle-Up

- Bar Muscle-Up Hip Drive Drill

"The One" (10 Rounds for reps)

10:00 EMOM

Minute 1: 10 Overhead Squats

Minute 2: 4-6 Bar Muscle-Ups

OHS (Rx135/95, S 115/75)

Muscle up sub Chest to Bar Pull-Ups

Score =Total Reps Completed
Goal: Complete all overhead squat reps unbroken and hit consistent BMU numbers /sets each round

Stimulus: Shoulder stamina, midline control, and high-skill gymnastics under repeatable fatigue

RPE: 8/10

Primary Objective: Maintain technically sound overhead squat positions every round

Secondary Objective: Stay composed and efficient on bar muscle-ups without missed reps. Break into manageable sets and pick a number that is repeatable.