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: For Quality

1:00 Bike

:30 Shuttle Runs

:15 Hollow Hold

:30 Glute Bridge Hold

10 Alternating Bird Dogs with Pause at Extensions

Specific Prep and Primer

12/9 Cal Bike

4 Shuttle Runs

1 Partial Wall Walk + 1 Full Wall Walk

9/7 Cal Ski

6 GHD Sit-Ups

-

Then make sure athletes have an understanding of flow and and style of workout.

"The Terminal List" (10 Rounds for time)

Every 3:00 x 10 Sets, Alt Stations (2 @ Each)

13/10 Cal Bike or 18/14 Cal Row or Ski

[X]

[X] =

Set 1: 8 Shuttle Runs

Set 2: 6 Wall Walks

Set 3: 13/10 Cal Bike or 18/14 Cal Row or Ski or 8 Shuttle Runs)

Set 4: 24 GHD Sit-Ups

Set 5: Rest *Note: You still must complete the first Cals during this station

Shuttle Run = 25/25ft

Wall Walk: 10in From Wall
Score = Total Working Time (Logged per Set)

Goal: Complete each set in under 2:30

Primary Objective: Complete each first cal in under 1:00

Secondary Objective: Complete all [x] movements in under 1:30

Optional Accessories (Checkmark)

For Quality

3 Sets:

20 Weighted Russian Twists

:40 Nose to Wall Handstand Hold

Announcements

Feb 28 StrongFirst Workshop

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 Knee raises

100 Sit/stand

Rest as needed between rounds

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

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

A: Incline Bench Press (Weight)

Every 2min for 5 sets

8 reps at 75% of last week 2rep

Immediately after..

4 sets

8 DBs Floor press + 8 Close grip press

12 DBs Incline flys

10 Diamond push-ups

B: Metcon (Checkmark)

4 sets

10 Ring dips

10 DB Tricep ext (behind the neck)

10 DBs Skull crushers

15 Banded tricep ext

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

--

Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Arm Swings

- Hand to Hand Wrist Circles

-Trunk Rotations

- Bow and Bend

- Down Dog Toe Touches

- Quarter Squat Reactive Jumps

Plyometrics / Warm-Up (8-10min)

3 Sets

4/4 Skater Jumps

4 Broad Jumps

6 Depth Drop to Vertical Jump

Specific Prep (Checkmark)

4 Clean Deadlifts

4 Tall Muscle Cleans

20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility)

3 Hang Power Cleans

2 Front Squats

3 Hang Squat cleans

Then add loads

-

Build to Working Weights on the Power Clean and Squat Clean Warm-Ups

-

Spend some time here moving through kipping pull-up progressions and butterfly pull-up progressions prior to the workout

-

Butterfly Pull-Up Technique

"Prime Directive" (5 Rounds for weight)

10:00 EMOM

Minute 1: 2 Power Clean + 1 Squat Clean

Minute 2: 15 Pull-Ups

Strength Level 3: 10 Strict Pull-Ups

Cleans: Perform @ 75-85% of Limiter
Score = Load

Modifications:

- Adjust the loading and / or adjust to hang power cleans

- Newer Athletes should look to hit 3 Hang Power Cleans + 3 Front Squat to dial in positions.

Back Squat (Weightlifting Variable Reps & Sets)

Modifications and Adjustments:

- Move to a Box Squat to limit knee and back pain

- Adjust to Split Squats or Reverse Lunges for those specifically dealing with SI joint disfunction

- Can adjust to Hip Thrusts if both alternatives still create issues

Accessories (Checkmark)

For Quality

3 Sets

18 GHD Hip Extensions

16 Kettlebell Gorilla Rows

12 Dumbbell Hammer Curls

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

400m Run

-

2 Sets

5/5 World's Greatest Stretch

10 Supine Banded Psoas March

5/5 Single Leg Box Step-Down

5 Up Dog to Down Dog Pike Push-Ups

8 Dual DB or KB Deadlifts

6 Dual DB or KB Hang Cleans

4 Dual DB or KB Push Press

4 Burpees

4 Box Jumps

-

4 Dual DB or KB Hang Clean and Press

4 Dual DB or KB Hang Clean and Jerk

4 Burpee Box Jumps

Primer (After Strength Session)

:15 Wall Lean March

2 Burpee Box Jumps

:15 Wall Lean Spint

2 Burpee to Target

100-200m Run

2 Burpee Box Jumps

Isolated Skill Strength Session (6 Rounds for weight)

For Load:

Every 90 seconds x 6 Sets

6 Dual Dumbbell / Kettlebell Hang Clean and Jerk

Choice on Loads and KB's or DB's

"Raptor Run" (Time)

For Time:

400m Run

15 Burpee Box Jumps (Facing)

400m Run

30 Burpee to Target (Out of Reach)

400m Run

15 Burpee Box Jumps (Facing)

Box Height: (Rx24/20, S 20/16″)
Score = Time

Goal: 11-15 minutes

Primary Objective: Maintain an aggressive, but repeatable running pace across all three efforts

Secondary Objective: Stay smooth and efficient through both burpee variations without excessive rest

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 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Sticky note challenge

Deadlift (Build to a starting weight for deadliftoff. Please record this weight in Wodify!)

AMRAP (Checkmark)

9 deadlifts

7 box handstand push-ups or push-ups

100 m run

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: For Quality

1:00 Cardio Choice

8/8 Single Leg Kettlebell Deadlifts

8/8 Single Leg Hip Thrust off Bench

:20 Dead-Bugs

:20 Ring Plank

Specific Prep

3 Sets

5 Sumo Deadlifts, Building to Working Loads

5/5 Single Leg Hip Thrust off Bench

5 Ring Push-Ups

:15 Wall Supported Handstand Hold

"Park Maintenance" (5 Rounds for weight)

Every 1:30 x 10 Sets, Alt Stations (5 @ Each)

Station 1:

8 Sumo Deadlifts

6/6 Single Leg Hip Thrust off Bench (DB or KB Loaded)

Station 2:

8/6 *Ring Push-Ups

:30 Wall Supported Handstand Hold

Ring Push-Up Standard: Rings Parallel to Floor

Tempo Prescription

Sumo Deadlifts: 21X1

Ring Push-Ups: 21X1

Single-Leg Hip Thrusts: Controlled and smooth tempo, prioritizing symmetry and positional control

Handstand Hold: Active shoulders, ribs down, neutral head position
Score = Sumo Deadlift Loads + Record Other Movement Mods in Notes

Stimulus: Posterior-chain strength, horizontal pushing control, and shoulder stability under low fatigue

Workout RPE: 5-6/10

Primary Objective: Execute all tempo-controlled reps without loss of position or rushed transitions

Secondary Objective: Maintain symmetry and control on unilateral hip thrusts and stable positions in the handstand hold

[Park Maintenance: L2, L1, & Masters 55+] (5 Rounds for weight)

Level 2:

As prescribed

---

Level 1:

Every 1:30 x 10 Sets, Alt Stations (5 @ Each)

Station 1:

8 Sumo Deadlifts (Off Blocks)

6/6 Single Leg Hip Thrust off Bench (Unweighted)

Station 2:

8/6 *Ring Push-Ups

:30 Straight Arm Plank

Ring Push-Up Standard: @ 45 degree Angle

---

Masters 55+:

As prescribed

[Park Maintenance: Competitor & Travel (5 Rounds for weight)

Competitor:

As prescribed

---

Travel / Hotel:

As prescribed

Accessory Finisher (Checkmark)

For Quality

5 Sets:

7/7 Single Arm Kettlebell Z-Press

7/7 Side Plank Banded Rows

Mobility (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

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

A: Snatch Push Press (5 Rounds for weight)

5x5 at 80-85% of 1RM

Rest as needed b/t sets

B: Deadlift (6x6 at 80+% of 1RM
Rest as needed b/t sets)

C: Bulgarian Split Squat (4 sets
8/8 Heavy Duel DB or KB
B/T sets.
10 DB Glute bridges)

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: For Quality

1:00 Row / Bike

1:00 Bike / Row

10 Alternating Cossack Squats

10 Alternating Reverse Lunges

:10 Hollow Hold

:10 Arch Hold

Specific Prep:

(Front Rack Walking Lunges)

2 Sets

4-8 Dual Dumbbell Front Rack Walking Lunges, Building to Working Weight

-

(Toe to Bar Build and Primer)

6 Bar Kip Swings

4 Strict Knees to Chest

4 Kipping Knees to Chest

4-6 Reps Building Toes to Target to Toes to Bar (Either Double Leg or Single Leg Variations)

-

(Synchro Box Jump Practice)

Practice 2 Sets of 5 Synchro Box Jumps with Different Partner Pairs

Optional Primer:

:20 Row @ Pace

25ft (7.5m) Dual Dumbbell Front Rack Walking Lunges

:20 Bike @ Pace

4 Toes to Bar

5 Synchro Box Jumps

"The Pawnee Task Force" (Time)

Teams of 4

For Time:

Two partner pairs work simultaneously at separate stations-

- Station A

3 Rounds:

40/30 Cal Row

100ft DB Front Rack Walking Lunge

Dumbbells: 2 x (Rx50/35, S 40/25)

- Station B

3 Rounds:

40/30 Cal Bike

30 Toes-to-Bar

Flow

Pair 1 starts at Station A

Pair 2 starts at Station B

Each pair completes all 3 rounds at their assigned station

Once both pairs have finished, they switch stations and complete the opposite station (3 rounds). After both stations are complete, all four athletes move directly into:

- 200 Synchro Box Jumps

2 athletes working at a time

2 athletes resting

Partners must meet at extension on top of the box for the rep to count

Teams may rotate pairs as needed

Box Height: (Rx24/20, S 20/16″)

Mobility (Checkmark)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Run or row 400 m

Stretches:

Updog down dog

Scorpion

Thread the needle

Leg kickovers

Glute bridges

Air squats

Thruster (5x3
Build over sets (use box if necessary)
Dallas single arm db/kb thruster w/ low bar if needed))

Workout! (allow 15 min) (Checkmark)

3 rounds for time:

10 empty bb thrusters or db thrusters (to box if needed)

250 run or row/ski

10 hanging knee raises or sit-ups

Dallas:

10 strict press w/ 65# bb

250 ski

10 pull up to low bar (get chin over!)
Extra time?

Choose an accessory or ab movement