Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

1-2 Sets

1:00 Cardio of Choice

10 Bootstrap Squats

10 Banded Good Mornings

:20/:20 Samson Stretch

:15 Extended Plank Hold

10 Glute Bridges

Specific Barbell Prep / Empty to Light Barbell

2-3 Reps Each:

Tempo Squat (:03 descent, :01 pause in the hole)

Paused Back Squat (pause at the bottom)

Then build to a moderate warm-up load and complete:

5 Reps @ 50% of 5RM

3 Reps @ 60% of 5RM

2-3 Reps @ 70% of 5RM

Athletes should arrive at Set 1 of the Back Squat feeling warm, confident, and positioned well.

Specific Primer / After Back Squat

2 Controlled Sets: building to working loads

7/5 Calorie Row

4 Dual Dumbbell Thrusters

4 Bar Facing Burpees

4 Deadlifts

Working loads confirmed. Use this to dial in transitions, breathing patterns, and movement feel before the clock starts on "Redline."

Back Squat (Weightlifting Variable Reps & Sets)

Goal: Strong, quality reps across all three sets with load increasing each set. Set 3 at 90% should feel heavy but controlled. The 3:00 window is intentional, athletes should be ready and focused before each set, not still recovering when the clock hits.

Level 1: 9-7-5 Keeping all sets @ 6-7 RPE with quality rep focus and some in the tank.

Travel/Hotel: Dual Dumbbell Goblet Squat or Dual Dumbbell Front Squat for 15-12-9 reps at a challenging and consistent loading across all three sets.

Modifications and Adjustments

- Move to a Box Squat to limit range of motion for athletes dealing with knee discomfort or lower back sensitivity under load.

- Adjust to Split Squats or Reverse Lunges for athletes specifically dealing with SI joint dysfunction where bilateral loading creates pain or instability.

- Adjust to Hip Thrusts if both alternatives still create issues, prioritizing posterior chain loading without spinal compression.

"Redline" (8 Rounds for time)

Every 1:30 x 8 Sets, Alternating Stations (4 Sets @ Each)

Station 1:

12/9 Calorie Row

9 Dual Dumbbell Thrusters

Station 2:

12 Bar Facing Burpees

9 Deadlift

Dumbbell: 2 x 50/35lb, 22.5/15kg

Barbell: 185/125lb, 84/57kg
Score = Sum Total Interval Time

Goal: Each station completed in :55–1:15 | Consistent splits across all 8 sets

RPE: 8.5–9/10

Stimulus: Aerobic Power / Lactate Threshold

Primary Objective: Hold consistent interval times from round 1 through round 8. This workout rewards pacing discipline, not an early sprint.

Secondary Objective: Manage the transition inside each station. The row-to-thruster and burpee-to-deadlift transitions are where time is lost. Keep movement sharp and deliberate.

[Redline: Level 2, Lever 1, & Masters 55+] (8 Rounds for time)

Level 2

Every 1:30 x 8 Sets | Alternating Stations (4 Sets Each)

Station 1:

12/9 Calorie Row

9 Dual Dumbbell Thrusters

Station 2:

12 Bar Facing Burpees

9 Deadlifts

Dumbbells: 2 x 35/25lb (16/12kg)

Barbell: 135/95lb (61/43kg)

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Level 1

Every 1:30 x 8 Sets | Alternating Stations (4 Sets Each)

Station 1:

9/6 Calorie Row

7 Dual Dumbbell Thrusters

Station 2:

9 Bar Facing Burpees

9 Deadlifts

Dumbbells: 2 x 25/15lb (12/7kg)

Barbell: 95/65lb (43/30kg)

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Masters 55+

Every 1:30 x 8 Sets | Alternating Stations (4 Sets Each)

Station 1:

9/6 Calorie Row

9 Dual Dumbbell Thrusters

Station 2:

12 Bar Facing Burpees

9 Deadlifts

Dumbbells: 2 x 30/20lb, (14/9kg)

Barbell: 135/95lb (61/43kg)

[Redline: Competitor & Travel] (8 Rounds for time)

Competitor

Every 1:30 x 8 Sets | Alternating Stations (4 Sets Each)

Station 1:

15/12 Calorie Row

9 Dual Dumbbell Thrusters

Station 2:

12 Bar Facing Burpees

9 Deadlifts

Dumbbells: 2 x 60/40lb (27.5/18kg)

Barbell: 225/155lb (102/70kg)

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Travel/Hotel

Every 1:30 x 8 Sets | Alternating Stations (4 Sets Each)

Station 1:

200m Run

9 Dual Dumbbell Thrusters

Station 2:

12 Lateral Burpees Over Dumbbells

9 Dual Dumbbell Deadlifts

Dumbbells: 2 x 50/35lb (22.5/15kg)

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

Optional Accessories (Checkmark)

For Quality:

3 Sets:

12 Ring Hamstring Curls

:35 Weighted Sorenson Hold

100ft (30m) Reverse Sled Drag