Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2 Sets:

:30-:45 Bike

5 Inchworm Push-Ups

10 Down Dog Toe Touches

30 sec Fast Single Unders or Running Singles (build cadence)

8 Hanging Knee Raises (controlled / active lats)

5/5 Open Book T-Spine Rotations

Specific Prep

2 Sets

10 Wall-Facing Handstand Shoulder Taps or 20 Plank Shoulder Taps

15 Double Unders or 30 Single Unders

5 Kip Swings + 3 Strict Knee Raises, 3-5 Kipping Knees to Chest Building to Toes to Target / Bar

:15 Bike @ Hard Pace

"Affogato" (4 Rounds for reps)

4 x Tabata's , Alternating Stations

Station 1:

8 Sets:

:20 Max Wall Facing Shoulder Taps @ 10in From Wall

:10 Rest

2:00 Transition

Station 2:

8 Sets:

:20 Max Double Unders

:10 Rest

2:00 Transition

Station 3:

8 Sets:

:20 Max Toes to Bar

:10 Rest

2:00 Transition

Station 4:

8 Sets:

:20 Max Calorie Bike

:10 Rest
Score = Total Reps + Calories Across All Stations

Goal: Maintain consistent output across all 8 sets per station with minimal drop-off

RPE: 8.5–9/10

Stimulus: Lower Body + Upper Body Pushing Repeatability

Primary Objective: Stay repeatable within each Tabata station rather than spiking early

Secondary Objective: Manage grip and shoulder fatigue to preserve quality on toes-to-bar and handstand shoulder taps

Accessory Finisher (Checkmark)

F or Quality:

4 Sets

10 Banded Deadbug , Light-Moderate Tension

12 Alternating Plank Kettlebell Pull Through , Moderate