Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Warm-Up

400m Run

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2 Sets

:15 Wall Lean March + 10 Wall Lean Quick Switch

10m A-Skips + 10m B-Skips

250m Moderate Row (build last 100m)

:20 Seated Runner Arm Swings

Specific Prep

2 Sets:

8/8 Dead Bugs (slow, controlled)

6/6 Half-Kneeling KB Press

50/50ft (15/15m) Single-Arm KB Overhead Carry (light)

10 Glute Bridge March

20 sec Side Plank (each side)

Primer

200m Run (smooth, not fast)

8/6 Calorie Row

10 Abmat Sit-Ups

10ft/10ft Single-Arm OH Walking Lunge (light/moderate)

CrossFit Games Open 26.1 (AMRAP - Reps)

For time:

20 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

40 wall-ball shots

18 medicine-ball box step-overs

66 wall-ball shots

18 medicine-ball box step-overs

40 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

20 wall-ball shots

Time cap: 12 minutes

♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box

♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box

"Americano" (Time)

5 Sets: For Time

400m Run

20/15 Calorie Row

30 Abmat Sit-Ups

20/20ft (6/6m) Single Arm Overhead Walking Lunge

Rest 1:30 b/t sets

SA OH Lunge: KB x 1 @ 53/35lb, 24/16kg, or DB x 1 @ 50/35lb, 22.5/15kg
Score = Total Running Time (Including Rest)

Goal: 4:00-5:00 /set , 25:00-30:00 Total running Time

Time Cap: 33:00

RPE: 7.5-8/10

Stimulus: Midline and Aerobic Stamina

Primary Objective: Maintain consistent pacing across all five sets

Secondary Objective: Stay composed on the overhead lunges to protect shoulder stability and midline integrity

[Americano: L2, L1, & Masters 55+] (Time)

Level 2:

5 Sets: For Time

400m Run

15/12 Calorie Row

25 Abmat Sit-Ups

20/20ft Single Arm Overhead Walking Lunge

Rest 1:30 b/t sets

SA OH Lunge: KB x 1 @ 35/26lb, 16/12kg, or DB x 1 @ 35/25lb, 15/12kg

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Level 1:

5 Sets: For Time

300m Run

13/10 Calorie Row

20 Abmat Sit-Ups

20/20ft Goblet Walking Lunge

Rest 1:30 b/t sets

Goblet Lunge: 35/18lb, 16/8kg

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Masters 55+:

5 Sets: For Time

400m Run

15/12 Calorie Row

25 Abmat Sit-Ups

20/20ft Goblet Walking Lunge

Rest 1:30 b/t sets

SA OH Lunge: KB x 1 @ 35/26lb, 16/12kg, or DB x 1 @ 35/25lb, 15/12kg

[WOD: Competitor & Travel] (Time)

Competition:

5 Sets: For Time

400m Run

20/15 Calorie Row

30 GHD Sit-Ups

20/20ft Single Arm Overhead Walking Lunge

Rest 1:30 b/t sets

SA OH Lunge: KB x 1 @ 70/53lb, 32/24kg, DB @ 70/50lb, 32/22.5kg

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Travel / Hotel:

5 Sets: For Time

600m Run

30 Abmat Sit-Ups

10/10 Single Arm Overhead Lunge

Rest 1:30 b/t sets

SA OH Lunge: KB x 1 @ 53/35lb, 24/16kg, or DB x 1 @ 50/35lb, 22.5/15kg

Mobility (Checkmark)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

For Quality

3 Sets:

:20 Dual Kettlebell Front Rack Wall Sit

10 Goblet Cyclist Squats @ 3030 Tempo

Rest minimally between exercises

Rest as needed b/t sets

Choice on loads