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)

Mobility Prep and Activation

2:00 Cardio Choice

:30/:30 World's Greatest Stretch

5/5 Open Book Thoracic Rotations

:30 Alternating Scorpions

:20 Wrist Circles (each direction)

General Prep

2 Sets: For Quality

6 Romanian Dealifts

6 Tall Muscle Cleans

8 Bradford Press with Lockout

3 Front Squats

3 Push Press

3 Thrusters

10 Deep Lunge Mountain Climbers

Specific Barbell Prep and Primer (Checkmark)

Specific Barbell Prep and Primer

w/ light loads on the barbell

2 Sets

Clean Lift Off

Slow Pull Power Clean

Low Hang Power Clean (Below Knee)

Power Clean

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3 Sets x 2.2 Tng Power Cleans

Build to Starting Weights on Power Cleans

Power Clean (Weightlifting Variable Reps & Sets)

“Full Send Valentine” (AMRAP - Rounds and Reps)

7:00 AMRAP

7 Power Cleans

7 Thrusters

7 Lateral Burpees over the Bar

Barbell: (Rx 95/65, S 75/55)
Goal: 4–6+ rounds

Stimulus: High-intensity barbell cycling with burpee interference under a short time constraint

RPE: 9/10

Primary Objective: Keep the barbell moving with efficient cycling and minimal pauses

Secondary Objective: Maintain smooth, consistent burpee pacing to avoid redlining