Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

400m Run

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12 Alternating Box Step-Ups

5 Inchworm Push-Ups (Hand Release)

10 Alternating Scorpions

:20 Extended Plank Reverse Bridge

:15 Hollow Hold

:15 Arch Hold

Specific Prep

10 Knee Hug + Lunge and Twist

8 Single Dumbbell Step-Overs (Warm-Up Loads)

5 Inchworm Push-Ups (Hand Release)

10 Modified False Grip Ring Row

:10 Ring Support Hold

:10 Bottom of Dip Hold

200m Run

*Modified False Grip = Knuckles over Rings, but not fully on pisiform bone

Primer Before Metcon (Checkmark)

Primer

8 Single Dumbbell Step-Overs at working weight and height

8 Muscle-Up Rows

2 x [:05 Ring Support Hold + :03 Eccentric + :05 Bottom of Dip Hold]

3 Toenail Spot Ring Muscle-Ups or Low Ring Muscle-Up Transitions + Jump to Support

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Then Build into higher Muscle-Up Progressions

Accessories (Checkmark)

For Quality

3 Sets:

:20on :10off Ring Support Hold top

:10 on :20 off Ring support hold bottom

Gymnastics Skills/ Technique (Checkmark)

Ring Muscle-Ups

- Muscle-Up Row

- Toenail Spot Muscle-Ups

- Low Ring Banded Strict / Kipping Muscle-Ups

- Low Ring Muscle-Ups

"Fading Light" (Time)

For Time

400m Run (A: 27/22 Cal Bike)

30 Single DB Box Step-Overs

12/9 Ring Muscle Ups (A: 12/9 Strict Pull-Ups + 12/9 Dips)

400m Run

20 Single DB Box Step-Overs

9/7 Ring Muscle Ups (A: 9/7 Strict Pull-Ups + 9/7 Dips)

400m Run

10 Single Dumbbell Box Step-Overs

7/5 Ring Muscle Ups ( 7/5 Strict Pull-Ups + 7/5 Dips)

400m Run

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

Box: (Rx24/20, S 20/16″)
Score = Time

Goal: 14:00-19:00

Time Cap: 20:00

RPE: 8.5–9/10

Stimulus: Aerobic Capacity / Gymnastics Skill

Primary Objective: Manage the ring muscle ups as the limiting factor, break them early and strategically rather than failing reps mid-set.

Secondary Objective: Keep the runs honest and consistent. Resist the urge to sprint early as the back half of this workout will expose any early pacing mistakes.

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