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

2 Sets:

30 Single Unders

10 Banded Passthroughs

10 Banded Pull Aparts

5/5 Kettlebell Halo

5/5 Kettlebell Windmill

8/8 Single Leg Kettlebell Romanian Deadlift

Specific Prep

:30 Double Unders / Practice / or Single unders

8-10 Empty Barbell Deadlift (to mid-shin)

8-10 Empty Barbell Bench Press

5/5 Single Arm Ring Rows

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2-3 Sets

:30 Double Unders / Practice / or Single unders

5 Deadlifts, Building Loads

5 Bench Press, Building Loads

5/5 Single Arm Ring Rows

Rope Climb Skill Work (Checkmark)

- Rope Pull-Ups or Pull to Stands

- Foot J-Hook

- J-Hook and Reach

- Rope Climb (1/2 to full climbs)

"Ball and Chain" (Checkmark)

Every 2:45 x 10 Sets, Alternating Stations

Station 1: 3/2 Rope Climbs + 5 Deadlifts

Station 2: 5 Bench Press + 50 Double Unders

Strict Pull-Up Sub for Rope Climbs: 10/8 Reps

50 DU sub 75 singles

Deadlifts: (Rx 275/185, S 225/155)

Bench Press: (Rx 205/145, S 155/115)

*Barbell should not exceed 75% of 1RM
This is meant to be more strength based and less conditioning focused. The goal here are consistent challenging loads and touches on skill movements to get good practice reps under light fatigue as well as lifting in a controlled setting with mixed work.

Goal: Complete each set in ≤1:30, allowing controlled rest before the next interval

Stimulus: Heavy cyclic strength under fatigue with high-skill pulling interference

Workout RPE: 7.5-8/10

Primary Objective: Maintain consistent completion times across all 10 sets

Secondary Objective: Execute rope climbs and barbell reps without technical degradation

Accessories (Checkmark)

For Quality:

10:00 EMOM

Minute 1 - :45 Dead Hang

Minute 2 - 6/6 Single Leg Kettlebell Deadlift

Add load to the dead hang if able. Use a moderate load on the single leg deadlifts. This will work on the grip and added volume for the posterior chain.