Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2 Sets: For Quality

1:00 Row or ski

:15 Wall Lean March + :15 Wall Lean Sprint

10 Knee Hug + Lunge and Twist

8 Alt Box Step-Ups

6/6 Dynamic Lateral Lunge

Specific Prep

200/150m Row or ski

3 Burpees

3 Box Jumps

3 Burpee Box Jumps

2 Shuttle Runs

-

200/150m Row or ski

3 Burpee Box Jumps

2 Shuttle Runs

"Ground & Pound" (Time)

For Time:

5 Sets:

300/240m Row or ski

12 Burpee Box Jumps

8 Shuttle Runs

Rest 1:00 b/t sets

Box Jump: (Rx24/20, S 20/16″)

Shuttle Run: 25/25ft (7.5/7.5m)
Score = Time

Goal: 3:00–4:00 per set / Total Time 20:00–28:00

Primary Objective: Establish a consistent row pace that allows you to step off and move directly into burpee box jumps — the row sets the rhythm for each set.

Secondary Objective: Keep burpee box jumps steady and rhythmic. Resist the urge to sprint early — the shuttle runs will expose any athletes who go out too hot.

Accessories (Checkmark)

For Quality

4 Sets:

:30/:30 Paloff Press Hold

:45 Sandbag Bear Hug Hold

Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HGXGEAR.com for Apparel

HomeGrown AthletX - Legends (65+)

A: Metcon (Checkmark)

Warm-up

3 sets: small plates (Y, T, W) 15 reps

3 sets: Wall ball rotational passing

Partner training

12 Wall ball cleans (or plate)

12 Wall ball shoulder to overhead

12 Wall ball ground to overhead

100M Wall ball carry

****

Row or Ski

Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

1:00 cardio

6/6 Single Arm Upright Row

6/6 Single Arm Press

4 Inchworm Push-Ups

8 Hollow Rocks

8 V-Ups

-

1:00 cardio

6/6 Single Arm Dumbbell Hang Clean and Jerk

4 Inchworm Push-Ups

6 Bar Kip Swings

4 Strict Knee Raises

1 Wall Walk + 10 sec Nose to Wall Handstand Hold

Specific Prep (Barbell at the Rack)

2-3 Sets:

2 Pause Dip and Drive

+

3 Push Press

* Add Light Loads on sets 2-3

Focus: Drive through the floor, keep foot contact, and maintain a vertical torso, bar path, and finish with a strong lockout over midline.

After Barbell Strength Piece Workout Primer (Checkmark)

Build to loads on db hang clean and jerk, touch on toe to bar technique and modifications, and go over Wall Walk mods and technique

-

5/4 Calorie

2/2 Single Arm DB Hang Clean and Jerk @ Working loads

4 Toes to Bar

1 Wall Walk

Push Press (Take 12:00 minutes to Establish
5RM Push Press
)

Modifications:

- Adjust to Strict Press if the Dip and Drive and Catch and Punch creates lower back or shoulder discomfort

-

- Adjust to Barbell Hip Thrusts if needed.

"Static Noise" (AMRAP - Rounds and Reps)

12:00 AMRAP

12/9 Cal Bike or 18/12 Cal Row or Ski

6/6 Single Arm DB Hang Clean and Jerk

12 Toes to Bar

3 Wall Walks (10in from wall)

Dumbbell: (Rx50/35, S 40/25)
Score = Rounds + Reps

Goal: 3-5 rounds

Primary Objective: Keep the Toes to Bar and Single Arm Dumbbell Clean and Jerks at clean and cyclical rate.

Secondary Objective: Manage the wall walks and echo bike effort here. Stay efficient and avoid burning your quads and core early.

Accessories (Checkmark)

5 Sets

:30 Hollow Hold

50ft Dual Kettlebell Overhead Carry

Rest as needed b/t sets and exercises

Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warmup: Paloff press/Face pulls/Wood chops

Partner training:

3 Rds

100 Burpee stand + DBs shoulder to overhead

100 Sit/stand

100M Farmers carry (weighted)

Rest as needed between rounds

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

:15/:15 Banded Front Rack Stretch

:20 Extended Plank Reverse Bridge

1:00 Jump Rope (moving from singles to practicing and touching on doubles)

Specific Barbell Prep / Empty to Light Barbell

High Hang (Hip), Hang (Knee)

2-3 Reps @ Each Position

- Clean Pull

- Clean High Pull

- Muscle Clean

Then

3-4 Reps @ Each Position

- Tall Power Clean

- Hang Power Clean

- Low Hang Power Clean

Specific Primer after the Weightlifting Portion

1-2 Controlled Sets:

5 Deadlifts

10 Wall Balls

25 Double Unders

Power Clean (Take 12:00 to Establish
5RM Power Clean
)

advanced: TnG

adjusted : Quick Singles

Modifications

- Adjust to a Hang Power Clean / Block Power Clean

- Or Can Move to Dumbbell Power Cleans for any Front Rack Issues

- Clean Pulls could be alternative for shoulder issues that limit the turnover

"Dead Weight" (5 Rounds for time)

For Time:

Every 3:00 x 5 Sets

10 Deadlifts

20 Wall Balls

50 Double Unders (A: 75 Single Unders)

Wall Ball: (Rx 20/14, S 16/12) to 10/9ft

Deadlift: (Rx 225/155, S 165/125)
Score = Sum Total Time

Goal: Complete each set in 2:00–2:30, leaving 30–60 seconds of rest each round

Primary Objective: Hold the deadlift unbroken or in no more than 2 quick sets, this is the anchor of each round and sets the tone for everything that follows.

Secondary Objective: Move through wall balls at a steady, unbroken pace and transition immediately to the rope. The double unders are your window to breathe before the next round begins.

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

Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Incline Bench Press (Weight)

12min: Find new 1RM

****

4 sets

8 DBs Floor press + 8 Close grip press (bench or floor)

B: Metcon (Checkmark)

4 sets

12 Ring dips

12 Diamond push-ups

12 Skull crushers

Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

400m Run

-

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

-

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

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

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

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

Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

250 run or machine

Pizza game

WheelWod CrossFit Open 26.1 (Checkmark)

5 rounds

30 wb shots

20 box step ups or overs

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2 Sets:

12 Goblet Cossack Squats

10 Russian Kettlebell Swings

6 Burpees (Focus on moving plank to floor, plus speed up and through the middle)

8 Banded Face Pulls

6 Jumping Pull-Ups

*start off @ warm-up loads on Kettlebell

Specific Prep

2 Sets: For Quality

10 Smooth Tempo Air Squats

8 American KB Swings @ moderate to working loads

4 Burpee Bar Touch

4/3 Strict Pull-Ups

Specific Primer

1 x

8 Air Squats

6 American Kettlebell Swings

4 Burpee Pull-Ups

"Triple Espresso" (AMRAP - Rounds and Reps)

20:00 AMRAP, as 3 Person Team Waterfall

15 Air Squats

10 American Kettlebell Swings

5 Burpee Pull-Ups

Kettlebell: (Rx53/35, S 44/26)
Waterfall Flow

Teammate 1 begins with 15 Air Squats.

Once finished, Teammate 2 begins Air Squats.

Teammate 1 moves to 10 American Kettlebell Swings.

Once Teammate 2 finishes Air Squats, Teammate 3 begins.

Teammates continue advancing in this pattern.

Primary Objective: Maintain continuous movement through clean, timely transitions

Secondary Objective: Keep reps smooth and repeatable to avoid station bottlenecks

Mobility (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch