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: For Quality

:15/:15 Inverted Hamstring Stretch

5/5 Pendulum Lunges

:20 Extended Plank Hold

10 Alt V-Ups

:20 Hollow Hold

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Specific Prep

4/4 Dual Dumbbell Single Leg Romanian Deadlifts @ Warm-Up Loads

4-6 Ice Skater Hops *Start Slow then Work to Rebounding

4 Ring Fall Outs (Move Smooth, Straight Arms, Controlled Tempo)

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Build to working loads on RDL's

Build capacity on rebounding into the skater hops

Build range of motion for the Ring Fall Outs.

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Primer for Workout after Strength and Stability Work

8 Bar Kip Swings

4 Strict Knee Raises

10 Dual Dumbbell Front Rack Walking Lunges

1 Wall Walks + :15 Nose to Wall Handstand Hold

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4-6 Toes to Bar / Toes to Target / Alt Toes to Bar / Knee Raises

15/15ft (4.5/4.5m) Dual Dumbbell Front Rack Walking Lunge

1 Partial Wall Walk + 1 Full Wall Walk

Strength + Stability + Plyo (Checkmark)

Every 4:00 x 3 Sets

8/8 Dual Dumbbell Single Leg Romanian Deadlift

10 Ice Skater Hops

8 Ring Fall-Outs
Modifications:

- SLDRL: Lower the loads, move to a single dumbbell, or just do unweighted at smooth tempo if necessary

- Ice Skater Hops: Do Single Leg Lateral Hop with stick and place other foot down. / Adjust to Dynamic Lateral Lunge, or Cutsy Lunge

- Ring Fall Outs: Adjust to Rower Ab Rollouts/ Bar Ab Rollouts / Or adjust to Ring Plank or High Ring V-Outs

"Hold The Line" (AMRAP - Rounds and Reps)

12:00 AMRAP

12 Toes to Bar

50ft (15m) Dual DB Front Rack Walking Lunges

3 Wall Walks

Dumbbells: 2 x (Rx50/35, S 40/25)

Wall Walks: 10in From Wall
Score = Rounds + Reps

Goal: 4–6+ rounds

RPE: 8–8.5/10

Primary Objective: Maintain consistent pacing on lunges and wall walks to allow repeatable rounds

Secondary Objective: Manage toes-to-bar volume with disciplined sets that protect grip and shoulders

Mobility (Checkmark)

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold