Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Warm-Up

2 Sets:

10 PVC Pipe Pass throughs

10 PVC Pipe Around the World's

:15/:15 PVC Pipe Front Rack Stretch

10 Behind the Neck PVC Pipe Presses with 1sec Pause @ extension

:20 Pogo Hops

1 Wall Walk + 6 Wall-Facing Shoulder Taps (Slow and Controlled)

8 Alt Step-Ups + 4 Box Jumps

Specific Barbell Prep

2 Sets of Empty Bar Complex:

3 Hang Muscle Cleans + Strict Press

3 Hang Power Cleans + Push Press

3 Low Hang Power Cleans + Push Jerk

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Add Loads

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3 Sets building to starting loads

3 Power Clean and Push Jerks as Quick Singles

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3 Power Clean and Push Jerks as TnG Sets

Specific Primer after Barbell Work

2 Sets:

3 Strict HSPU (or 5 Pike HSPU on box) or variation

5 Box Jumps (step down), building to working height

Power Clean + Push Jerk (Weightlifting Variable Reps & Sets)

Level 1:

3 Hang Power Clean and Push Press

Modifications:

- Adjust to Hang Power Clean and Push Jerk / Push PRess

- Adjust to Dumbbell Power Clean and Jerk

- Move to Dual Dumbbell Muscle Clean and Press

"Cortado" (AMRAP - Rounds and Reps)

8:00 AMRAP

2-4-6-8…

Strict Handstand Push ups

Box Jumps (Rx30/24, S 24/20″)

Score=Rounds+Reps

Mobility (Checkmark)

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch