Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Warm-Up

400m Easy Run

2 Sets:

:15 Wall Lean March + 10 Wall Lean Quick Switch

10m A-Skips + 10m B-Skips

:20 Seated Runner Arm Swings

250m Moderate Row (build last 100m)

Specific Prep

2 Sets:

8/8 Dead Bugs (slow, controlled)

6/6 Half-Kneeling KB Press

50ft (15m) Single-Arm KB Overhead Carry (light, each side)

10 Glute Bridge March

:20 Side Plank (each side)

Primer

200m Run (smooth, not fast)

50-100ft (15-30m) Farmers Carry @ Working Loads

150m Row Building to working pace

10-15 Double Unders, :20 Practice, or 25 Single Unders

Use this to confirm carry load, row damper, and rope rhythm. Athletes should arrive at the clock warm and ready, not pre-fatigued

CrossFit Games Open 26.3 (Checkmark)

TBD!

"Long Haul" (5 Rounds for time)

For Time

Every 6:00 x 5 Sets

400m Run

100ft (30m) Farmers Carry

300m Row

50 Double Unders

Farmers Carry: 2 x 70/53lb, 32/24kg
Score = Sum Total Time

Goal: Each set completed in 4:30–5:30 | 30–90 seconds of rest per round

RPE: 7/10

Stimulus: Aerobic Endurance / Grip

Primary Objective: Run and row at a pace sustainable across all 5 sets. This is not a sprint workout, this is a workout that is meant to be paced and kept under control.

Secondary Objective: Even or descending splits from set 1-5.

[Long Haul: Level 2, Lever 1, & Masters 55+] (5 Rounds for time)

Level 2

Every 6:00 x 5 Sets

400m Run

100ft (30m) Farmers Carry

300m Row

50 Double Unders

Farmers Carry: 2 x 53/35lb (24/16kg)

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Level 1

Every 6:00 x 5 Sets

200m Run

100ft (30m) Farmers Carry

200m Row

25 Double Unders or 50 Single Unders

Farmers Carry: 2 x 35/26lb (16/12kg)

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Masters 55+

Every 6:00 x 5 Sets

400m Run

100ft (30m) Farmers Carry

300m Row

50 Double Unders

Farmers Carry: 2 x 53/35lb (24/16kg)

[Long Haul: Competitor & Travel] (5 Rounds for time)

Competitor

Every 6:00 x 5 Sets

400m Run

100ft (30m) Farmers Carry

300m Row

50 Double Unders

Farmers Carry: 2 x 85/65lb (38.5/30kg)

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Travel / Hotel:

For Time

Every 6:00 x 5 Sets

400m Run

:30 Farmers Hold

200m Run

50 Double Unders

Farmers Carry: 2 x 70/53lb, 32/24kg

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

Optional Accessories (Checkmark)

For Quality

3 Sets:

15 Wall Tibialis Raises

100ft (30m) Sled Push

:30/:30 Paloff Press Hold