Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

-

2 Sets

:30 Down Dog Calf Gas Pedals

10-15 Banded Pull Aparts

8 Medball Deadlifts + 8 Medball Squats + 8 Medball Presses

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

20 sec Hollow Rocks

Specific Prep

2 Sets:

1 Seated Clamp and stand or 1 Jump and Cut to Reach and /or Pull to Stand

6 Bar Kip Swings, Building Kip

6 Ring Rows or 3-4 Strict Pull-Ups

6 Wall Balls

10/8 Calorie Bike, Building Intensity

Primer

2 Shuttle Runs

1 Rope Climb / Pull to Stand / or alternative

6 Wall Balls

2 Bar Muscle-Ups or 4 Pull-Ups / C2B

10 second Bike @ Hard Effort

Skill / Gymnastics (Checkmark)

- Rope Climb Skill Work

- Bar Muscle-Up Progressions and Skill Work

"Pour Over" (5 Rounds for calories)

For Calories:

20:00 EMOM

Minute 1 - 4 Shuttle Runs + 2 Rope Climbs

Minute 2 - 10 Wall Balls + 5 Bar Muscle Ups

Minute 3 - Max Cals

Minute 4 - Rest

2 Rope Climb= 2 Pull to Stands

5 MU = 8/6 Strict Pull-Ups

Wallball: (Rx 20/14, S 16/12) to 10/9ft

Shuttle Runs: 25ft/7.5m Down & Back = 1

Rope Climb: 15ft
Score = Calories

Goal: Maintain consistent calories across all 5 working intervals (minimal drop-off) 20/14+

RPE: 8/10 *Skill Challenge, but keep RPE relatively conservative

Primary Objective: Preserve capacity on gymnastics minutes to allow aggressive, but repeatable bike output

Secondary Objective: Maintain technical consistency on rope climbs and bar muscle-ups under fatigue. Think of this is a quality practice day developing efficiency with some fatigue building up over the course of the metcon.

Accessories (Checkmark)

For Quality:

3 Sets:

8-12 Feet Elevated Ring Rows

or 10/10 Single Arm DB Row

4 Dragon Flags