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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 - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Prep
2:00 Cardio Choice
-
2 Sets, For Quality
10 PVC Pipe Pass Throughs
10/10 PVC Pipe Around the World's
8/ 8 Single KB Staggered Stance RD L
10 Goblet Squat
:30 Pause Goblet Squat Ankle Mobility
Specific Prep
3 Hang Muscle Snatch
3 Low Hang Power Snatch
3 Overhead Squats
6 Ring Rows
3 Burpees
-
3 Low Hang Power Snatch
3 Overhead Squats
3 Hang Squat Snatch
:10 Chin Over Bar Hold
3 Burpees
-
Then move to Weightlifting Technique and Primer for Workout
Weightlifting Technique / Primer for Workout (Checkmark)
10:00 EMOM
Minute 1: *Snatch
Minute 2: *Chest to Bar Progressions
*Snatch
1 Snatch Lift Off
1 Slow Pull Power Snatch
2 Squat Snatch (As Quick Singles)
Starting @ light loads (35-45% of 1RM Snatch)
Built as a primer for the workout, planning to get to 20-30lb above working loads for the workout in order to develop more technical capacity and a little overload to make the snatches feel easier and more manageable in the workout.
*Chest to Bar
- Set 1: 8 Bar Kip Swings + 4 Jumping Chest to Bar or 4 Inverted Rows
- Set 2: 4 Elevator Kipping Pull-Ups (Developing higher and higher kip moving to chin over bar pull-ups + :10 Ring to Chest Hold)
- Set 3: 4 Elevator Kipping Pull-Ups (Developing higher and higher kip moving to chest to bar pull-ups + :10 Ring to Chest Hold)
- Set 4: 3-5 Chest to Bar Pull-Ups
- Set 5: 3-5 Chest to Bar Pull-Ups
"The Pit" (Time)
For Time
10 Rounds
5 Chest to Bar Pull-Ups
1-2-3-4-5-6-7-8-9-10 Squat Snatch
5 Bar Facing Burpees
Barbell: (Rx135/95, S 115/75)
Goal: 10:00-15:00 minutes
Time Cap: 17 minutes
Stimulus: High-skill barbell cycling under fatigue with gymnastics interference
Workout RPE: 9/10
Primary Objective: Maintain technical consistency on squat snatches as volume increases
Secondary Objective: Keep chest-to-bar sets controlled to preserve grip and breathing
Optional Accessories (Checkmark)
For Quality
3 Sets: For Quality
10 Theraband Cuban Press
16 Alt Kettlebell Gorilla Rows
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
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
200m Run
6 Inchworm Push-Ups
:15 Hollow Hold
10 Alternating V-Ups
6/6 Suitcase Deadlifts
:15/:15 Suitcase Standing March
Specific Prep and Primer
1-2 Sets as Primer
4-6 GHD Sit-Ups / V-ups / Medball Weighted Sit-Ups
10m High Knees
10m Butt Kicks
2 Shuttle Run Sprints
100ft (30m) Farmers Carry @ working loads
1 Partial Wall Walk + 1 Full Wall Walk
"Lil’ Sebastian Forever" (6 Rounds for reps)
6 Sets: (31:30 Running Clock)
3:45 AMRAP
:30 GHD Sit-Ups
200m Run
200ft (60m) Farmers Carry
- Max Effort Wall Walks in the Remaining Time
Rest 1:30 b/t sets
Farmers Carry @
DB: 2 x (Rx70/50, S 60/40)
KB: 2 x (Rx70/53, S 53/44)
Wall Walks: 10in From Wall
Score = Total Reps Completed across all sets
Goal: Complete 10+ GHD Sit-Ups and 5+ Wall Walks / Set
Total 15+ Reps / Set for 90+ Reps
Time Domain: 30 minutes total (work + rest)
Stimulus: Interval conditioning with grip endurance, midline fatigue, and repeated shoulder loading
Workout RPE: 8/10
Primary Objective: Preserve shoulder capacity to accumulate wall walks every round
Secondary Objective: Move efficiently through the carry and run to protect scoring time
Optional Accessories (Checkmark)
For Quality
3 Sets:
:18/:18 Side Star Plank
:18/18 Copenhagen Plank
1:00 Glute Bridge Hold (Diaphragmatic breathing)
Announcements
Feb 28 StrongFirst Workshop
Feb 27 -Mar 13 CrossFit Open Starts
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Push/Pull (Checkmark)
6 sets at 65-75%
6 Seated shoulder press
6 Pendlay row
***
3 sets
8 DBs Push press (50/35)
8/8 DBs Renegade rows
10 BB weighted bicep curls
3 sets
12 Banded (Green/Black) seated lat pulls
10 BB weighted reverse curls
3 sets
10 DBs Rear delt raises
10 BB weighted drag curls
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
-
2 Sets For Quality
10 Alternating Goblet Cossack Squats
5/5 Goblet Reverse Lunges
15 Banded Pull Aparts
10 Dead-Bugs
10 Bird-Dogs
Specific Prep:
2 Sets: Empty Barbell
6 Tall Muscle Cleans
6 Bradford Press with Lockout
:20 Behind the Neck Elbow Punch Throughs
6 Back Squats
-
2 Sets: Empty Barbell
3 Position Power Clean (High Hang, Hang, Low Hang)
5 Push Press
7 Back Squats
5 Wall Balls
-
2 Sets @ Light Weight
1 Power Clean + 3 Push Press + 5 Back Squats
5 Wall Balls
Back Squat Prep (Checkmark)
Barbell Loading:
*Bring the Barbell to the Rack for Back squats and build to 65% with 2 sets of 3 Reps, then weight on the bar.
Back Squat (Weightlifting Variable Reps & Sets)
Score = Reps Completed at 80%
Record Weights in Notes
Goal: 8+ Reps (15 Rep Cap)
Modifications:
- Box Squat for Knee Pain
- Split Squat for Back Pain
"The Swanson Protocol" (4 Rounds for time)
Every 3:00 x 4 Sets
3 Power Clean + 5 Push Press
20 Unbroken Wall Balls
Barbell Complex: Tng Power Cleans + working at 70-80% of Push Press 1RM
Wall Balls: (Rx 20/14, S 16/12), 10/9ft
*unbroken matters more than load
Goal: Complete each set by the 1:30-1:45 mark on the clock, then adjust loads
Stimulus: Strength and Muscular Endurance
Workout RPE: 7.5/10
Primary Objective: Execute smooth, efficient barbell cycling building loads to 80% of 1RM Push Press
Secondary Objective: Complete all wall balls unbroken each set
[The Swanson Protocol: L2, L1, & Masters 55+] (4 Rounds for time)
Level 2:
Every 3:00 x 4 Sets
3 Power Clean + 5 Push Press
15 Unbroken Wall Balls
Barbell Complex: Power Cleans + working at 70-80% of Push Press 1RM
Wall Balls: 20/14lb, 9/6kg, 10/9ft
*unbroken matters more than load
---
Level 1:
Every 3:00 x 4 Sets
3 Hang Power Clean + 5 Push Press
15 Unbroken Wall Balls
Barbell Complex: Power Cleans + working at 70-80% of Push Press 1RM
Wall Balls: 14/10lb, 6/4kg, 10/9ft
*unbroken matters more than load
---
Masters 55+:
Every 3:00 x 4 Sets
3 Power Clean + 5 Push Press
15 Unbroken Wall Balls
Barbell Complex: Power Cleans + working at 70-80% of Push Press 1RM
Wall Balls: 14/10lb, 6/4kg, 10/9ft
*unbroken matters more than load
[The Swanson Protocol: Competitor & Travel] (4 Rounds for time)
Competitor:
Every 3:00 x 4 Sets
3 Power Clean + 5 Push Press
20 Unbroken Wall Balls
Barbell Complex: Tng Power Cleans + working at 70-80% of Push Press 1RM
Wall Balls: 30/20lb, 10/9kg, 10/9ft
*unbroken matters more than load
---
Travel / Hotel:
Every 3:00 x 4 Sets
6 Dumbbell Power Clean + 9 Dumbbell Push Press
25 Air Squats
Dumbbells @ 50/35lb, 22.5/15kg
Mobility (Checkmark)
1:00/1:00 Tall Dragon Stretch
1:00/1:00 Scorpion Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
For Quality
3 Sets:
8/8 Single Leg Rotational Medball Toss
16 Overhead Rotational Medball Slam (8/side)
50ft (15m) Sled Push, For Load
Announcements
Feb 28 StrongFirst Workshop
Feb 27 -Mar 13 CrossFit Open Starts
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
Bodyheat and Mobility
1:30 Cardio Choice
:15/15 Overhead Lat / Tricep Stretch
:15/:15 Crossbody Arm Hug and Posterior Delt Stretch
:15 Alternating Arm Swings
:15 Arm Back Slaps
:30 Down Dog Calf Gas Pedals into Toe Touches
General Prep
2 Sets: For Quality
:30 Jump Rope
10 Alternating Box Step-Ups (Second Round Add Weight)
5 Up Dog + Down Dog Pike Push-Ups
5 Ring Rows (Modified False Grip)
:10 Ring support hold
:03 Ring Dip Eccentric
:10 Bottom of Dip Hold
5 Ring Muscle-Up Row
Specific Prep (Checkmark)
8-10 minutes
Work through each progression for the Ring Muscle-Ups and Pistols for the Day before going into the EMOM
Pistol Progressions and Ring Muscle-Ups (8 Rounds for reps)
8:00 EMOM
minute 1: *Pistol Progression
minute 2: *Ring Muscle-Up Progression
#TEAMPRVNTUESDAY (AMRAP - Reps)
“PRVN Skill”
14:00 AMRAP
60 Double Unders (A: 60 singles)
30 Dual Dumbbell Step Overs
60 Double Under
20 Handstand Push Ups
60 Double Unders
10 Ring Muscle Ups (A: 10 Strict Pull-Ups + 10 Strict Ring Dips)
Dumbbells: (Rx50/35, S 40/25)
Box Height: (Rx24/20, S 20/16″)
Goal: 360-480 Reps (1.5-2 rounds)
Score: Reps
*There are 240 reps per round
Stimulus: Mixed-modal conditioning with cyclical engine work and ascending gymnastics skill demand
Workout RPE: 8–8.5/10
Primary Objective: Stay composed through the double-unders to earn time on higher-skill movements
Secondary Objective: Manage HSPU and RMU volume without stalling
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 - HGX-FIT (Progressive Overload/Accessories)
A: Incline Bench Press (Weight)
15min to find heavy 2 rep
Then…
5x5 at 70%
***
4 sets
10 BB incline close grip bench press at 60% above
10 DBs floor press (50/35)
12 DB incline flys
***
3 sets
8 Ring dips
8/8 SA DB tricep ext (behind the neck)
8/8 SA DB skull crushers
Announcements
No 5AM class MLK 1/19
Feb 28 StrongFirst Workshop
Feb 27 -Mar 13 CrossFit Open Starts
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Prep
2 Sets:
1:00 Row / Bike
:30 Kettlebell Dead-Bugs
:20/:20 Side Plank
10/10 Single Leg Glute Bridge
:30 Glute Bridge Hold
Specific Prep
Barbell @ light Loads
- 3 Deadlifts to Knee
- 3 Full Deadlifts (controlled eccentric and light tough to the floor)
- 8 Russian Kettlebell Swings
Barbell @ moderate loads
- 4 Full Deadlifts (controlled eccentric and light touch to the floor)
- 8 Russian Kettlebell Swings
Then build to working Loads on the Kettlebell and Barbell
Machine Primer After the Deadlift + Kettlebell Swing Work
5:00 EMOM
Minute 1: 13/10 Cal Row
Minute 2: 13/10 Cal Bike
Minute 3: Rest
Minute 4: 15/12 Cal Row
Minute 5: 15/11 Cal Bike
Have this run on a waterfall allowing for 3 groups to roll through and get in the primer within 6:00 minutes prior to hitting the machine piece.
Deadlift (Every 90 seconds x 6 Sets
4 Deadlifts + 10 Russian Kettlebell Swings
Deadlifts @ 70%
Kettlebell Swings: 70/53lb, 32/24kg)
Modifications:
- Sumo Deadlift or Hex Bar Deadlifts, Or Block Deadlifts
- Adjust loads on the Kettlebell Swings or Move to Dual Dumbbell Swings if Equipment is limited
"Balanced Budget" (8 Rounds for time)
Every 2:00 x 8 Sets, Alternating Stations
Station 1: 18/14 Cal Row
Station 2: 18/13 Cal Bike or 18/14 Cal Ski
Score = Sum Total Time
Goal: ~1:00 work / ~1:00 rest each interval
Stimulus: Aerobic repeatability with cyclical output balance across different machines
Workout RPE: 8.5/10
Primary Objective: Maintain consistent times across all eight sets
Secondary Objective: Avoid drop-off in pace as fatigue builds in the legs. Really look for a sustainable output that you can maintain for 4 sets @ each machine
Optional Accessories (Checkmark)
For Quality
4 Sets:
15 Weighted Hip Extensions
:45 Sorenson Hold