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:

20 Lateral Line Hops

10 Alt Skater Hops

10 Banded Pass-Throughs (wide to narrow grip)

6/6 Cossack Squats

8 Prone Swimmers

200m Progressive Row (build last 100m)

Specific Barbell Prep / Empty to Light Barbell

2–3 Sets

3 Position Snatch High Pull (High Hang + Hang + Mid-Shin)

3 High Hang Muscle Snatch

3 Snatch Balance to Power Position

3 Position Power Snatch (High Hang + Hang + Mid-Shin)

Specific Primer after the Weightlifting Portion

2 Controlled Sets:

150m Row @ strong but sustainable

25 Double Unders (or 40 singles fast)

8 Alternating DB Hang Snatch (light, smooth turnover)

- Can be warm-up to working loads, but suggested at working loading for the workout

Power Snatch (Take 12:00 to Establish:
Power Snatch 5RM TnG)

Modifications

- Adjust to a Hang Power Snatch / Block Power Snatch

- Move to Power Cleans for those that can't go overhead

- Alternatively Move to Snatch Pulls

"Flat White" (Time)

For Time:

1000m Row

100 Double Unders (A: 100 Singles)

30 Alt DB Hang Snatch

500m Row

100 Double Unders

30 Alt DB Hang Snatch

250m Row

Dumbbell: 1 x (Rx50/35, S 40/25)
Score = Time

Goal: 12:00-16:00 minutes

Time Cap: 18:00 minutes

RPE: 7.5-8/10

Stimulus: Lactate Threshold

Primary Objective: Maintain disciplined rowing splits that allow immediate transitions to rope and dumbbell work

Secondary Objective: Keep double unders and dumbbell snatches in smooth, repeatable sets. The focus here should be to have a plan of attack when to break and to do so early on in the workout.

Mobility (Checkmark)

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose