Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2 Sets

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

8 Inchworm Push-Ups

5/5 Single Arm Upright Row

5/5 Single Arm Strict Press

:10/:10 Single Arm Overhead Hold

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Specific Barbell Prep and Loading (From Rig)

3 Barbell Strict Press + 5 Barbell Push Press (Empty)

2 Barbell Strict Press + 4 Barbell Push Press (40-50%)

2 Barbell Strict Press + 4 Barbell Push Press (50-60%)

2 Barbell Strict Press + 4 Barbell Push Press (65%+)

*After last 2-3 Sets, hit 25/25ft (7.5/7.5m) Single Arm Overhead Carries

-

Then Load to Working Weights on the Barbell

Strict Press + Push Press (Weightlifting Variable Reps & Sets)

Modifications:

- Adjust to all 8 as strict press

- Move to Dumbbell Strict Press + Push Press

- Adjust Overhead Carry to Single Arm Front Rack Carry

"True Gallop" (4 Rounds for time)

For Time:

Every 4:00 x 4 Sets

15/12 Cal Row +

15/11 Cal Bike or Ski

or

Every 4:00 x 4 Sets

500m Run
Score = Average Time / Set

Goal: 2:00–3:00 / set

RPE: 8.5/10

Stimulus: Lactate Threshold Pacing

Primary Objective: Maintain consistent paces on each set

Secondary Objective: Look for descending splits slightly

Accessories (Checkmark)

3 Sets: For Quality

10/each Banded Y-T-Ws

:30 Nose to Wall Handstand Hold