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 Prep and Flow

2 Sets:

1:00 Row / 1:00 cardio (Alt Sets)

6 Inchworm Push-Ups

5/5 World's Greatest Stretch

10 Deep Lunge Mountain Climbers

10 Kettlebell Deadlifts

Specific Prep

2 Sets

7/5 Calories

8-10 Russian Kettlebell Swings (S1) / 8-10 American Kettlebell Swings (S2)

3 x Ring Support Hold, Ring Dip Eccentric, Bottom of Ring Dip Hold (S1) / 5/4 Ring Dips (S2)

5 Burpees to Target

7/5 Calories

“Falling Hard” (Time)

For Time:

50/40 Cal Bike

50 American Kettlebell Swings

50/40 Ring Dips

50/40 Cal Row or Ski

50 Burpees to Target (Out of Reach)

Kettlebell: (Rx53/35, S 44/26)
Goal: 14–25 minutes

Time Cap: 30 minutes

Stimulus: Long chipper conditioning with progressive shoulder and pushing fatigue layered over cyclical engine work

Workout RPE: 8.5–9/10

Primary Objective: Manage shoulder and pushing fatigue to keep forward progress through the middle of the workout

Secondary Objective: Stay composed on ring dips and burpees to target without excessive rest or failed reps

Mobility (Checkmark)

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch