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

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

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:

:45 Cardio Choice

10 Scap Push-Ups

10 Alternating Samson Lunges

12 Band Pull-Aparts

:30 Dead-Hang / 10 Scapular Pull-Ups

6/6 Single Arm Ring Rows

Bench Press Specific Warm-Up:

Prime pressing pattern and shoulder stability

Empty Barbell:

8 Tempo Bench Press (3-sec lower)

6 Bench Press @ normal tempo + :10 Pause Hold at Lockout on last rep

-

Then add loads

5 Bench Press @ 40–50%

5 Bench Press @ 50–55%

3 Bench Press @ 60%

Cue: Strong foot drive, upper-back tension, consistent bar path.

Bench Press (Weightlifting Variable Reps & Sets)

"Wings" (Checkmark)

Every 5:00 x 3 Sets

6 Strict Pull-Ups

12 Ring Rows

24 Dual Dumbbell Hammer Curls
- For the Strict Pull-Ups, we are looking for a challenging set. We can create challenge by adding loads to the pull-ups or moving to strict chest to bar. For scaling purposes, add band tension that allows 6 challenging reps with controlled strict form.

Other modifications today would be to move to a challenging toenail spot variation .

- For the Ring Row, lets look to create an angle that is both challenging, yet sustainable for 12 unbroken reps.

- Dumbbell Hammer Curls: Light Loads that can be done as 24 unbroken. We can sub out Banded Curls if needed and have a great 24 rep bicep burnout set here at the end of each set

Primary Objective: Perform 6 strict pull-ups as a challenging, unbroken set

Secondary Objective: Maintain unbroken ring rows and hammer curls with full control

[Wings: L2, L1, & Masters 55+] (Checkmark)

Level 2, 1, Masters 55+:

As prescribed

[Wings: Competitor & Travel] (Checkmark)

Competitor, Travel / Hotel

As prescribed

Mobility (Checkmark)

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Optional Accessories (Checkmark)

For Quality

Part A)

3 Sets

:30 Wall Facing Handstand Hold

20 Banded Tricep Extensions

Part B)

2 Sets:

20 Alt Barbell Wrist Extensor Rolls

10-12 Weighted Maltese Raises

Announcements

No 5AM class MLK 1/19

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

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

A: Pendlay Row (5 x 8 at 75-80%
B/T sets 8/8 DBs Gorilla rows
**Rest as needed )

B: Yates rows (5 x 8 at 75-80%
B/T sets 8/8 DB Bent over rows
**Rest as needed)

C: Bulgarian Split Squat (5 x 8 (Heavy Dual DB or KB))

Announcements

No 5AM class MLK 1/19

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Row/burpees (scaled air squats)

One walk around gym w/ oh plate carry

Shoulder Press (5x
3 strict press/5 push press)

Partner AMRAP (Checkmark)

40 db push press

20 burpee box jump overs (Dallas box turns)

100 m dual db/kb farmers carry (Dallas heavy hold)

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:

:15/:15 Scorpion Stretch

10/10 Single Leg Glute Bridges

10 Deep Lunge Mountain Climbers

10 Air Squats

8/8 Suitcase Deadlifts

Specific Prep

2 Sets:

50ft (15m) Farmer Carry @ building to working loads

6 Goblet Squats (2–3 sec controlled descent)

10 Wall Balls (focus on rhythm + breathing)

5 Step-Back Burpees

5 Box Step-Ups or Low Box Jumps

3–5 Burpee Box Jump Overs (practice facing standard)

“Common Ground” (Time)

Teams of 3

For Time

3 Rounds:

150m Farmer’s Carry

120 Wall Balls

60 Burpee Box Jump Overs

Farmer’s Carry: 2 x KB (Rx70/53, S 53/44), or 2 x DB (Rx70/50, S 60/40)

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

Box Height: (Rx24/20, S 20/16″)
Coaches note flow

Time Domain: 30-35 minutes

Time Cap: 40 minutes

Primary Objective: Maintain steady pacing across all three rounds without long stoppages

Secondary Objective: Use smart handoffs and communication to keep wall balls and burpees moving

Mobility (Checkmark)

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

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

1:30 Cardio Choice

-

2 Sets: For Quality

10 Down Dog Alternating Toe Touches

:20 Extended Plank Reverse Bridge

5 Up Dog to Down Dog Pike Push-Up

5/5 Kettlebell Windmill

5/5 Single Kettlebell Front Rack Reverse Lunge

Specific Prep

2 Sets

5 Barbell Push Press

5/5 Single Arm Overhead Reverse Lunges

10 Abmat Sit-Ups

1 Wall Walk + :15 Nose to Wall Handstand Hold

-

Barbell Specific Loading before starting strength piece

5 Reps @ 50%

5 Reps @ 60%

3 Reps @ 65%

Movement Specifics Prior to Workout (Checkmark)

Wall Facing Strict Handstand Push-Ups Modifications

- Add 1 Abmat for a Riser to Reduce Range of Motion

- Move to Further Away from the Wall

- Box Piked Handstand Push-Ups ( Feet or Knees), High or Lower Box

- Down Dog Pike Push-Ups

- Tall Kneeling Dual Dumbbell Push Press

Then get to working loads and set-up lanes and stations for the Single Arm Overhead Walking Lunges

Push Press (Weightlifting Variable Reps & Sets)

Modifications:

- Adjust to Strict Press

- Move to Dual Dumbbell Push Press or Strict Press

- Or for certain overhead limitations, we can adjust to an incline bench press to start moving towards that range of motion.

"Vertical Integration" (6 Rounds for reps)

6 Sets

2:00 AMRAP

7 Wall Facing Handstand Push-Ups

25/25ft Single Arm Overhead Walking Lunges

- Max Abmat Sit-Ups

*No Rest between AMRAPs (12:00 AMRAP)

Single Arm Overhead Walking Lunges:

Choice of KB/DB: (Rx53/35, S 44/26), (Rx50/35, S 40/25)
Score = Total Reps

*Every 5ft (1.5m) = 1 Rep

Goal: 20-30 Abmat Sit-ups / set

(1 round = 17 reps + sit-up reps)

Primary Objective: Complete the Handstand Push-Ups + Overhead Walking lunges in under 90 seconds

Secondary Objective: Unbroken Handstand Push-Ups or at minimum in 2 sets or less and 25ft Segments of the Overhead Walking Lunges

Announcements

No 5AM class MLK 1/19

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Uniquely Abled Fitness

(20 min needed) Workout (Checkmark)

On the 4:30

10 cal row

Round 1: 10 power cleans @60%

Round 2: 6 power cleans @ 70%

Round 3: 4 power cleans @ 80%

Round 4: 2 power cleans @ 85%+

Dallas - same but with hang p. snatch

Scaled 10 power cleans per round

Warm-up (No Measure)

6 min EMOM

burpees (Dallas box walk)

ring rows

6 min EMOM

lunges (box to floor transfer)

jumprope

Announcements

No 5AM class MLK 1/19

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

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

A: Deadlift (10-8-6-6-6
70-75-80+-80+-80+ percent of 1RM
***Rest as needed b/t sets)

B: Metcon (Checkmark)

4 sets

10 DB Glute bridges

15 GHD Hamstring/glute ext

***

3 Supersets of each couplet

10 BB Bicep curls (weighted

10 Chin-ups

***

10 DBs Hammer curls

10 BB Drag curls (weighted)

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

3 Sets: For Quality

1:30 - 1:00 - :30 Row (increasing intensity)

8 Romanian Deadlifts

6 Tall Muscle Cleans

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

8 Quarter Squat Reactive Jumps

*The goal here will be to target the 1:00 Row @ Goal Pace for the Day and the :30 second Row at faster than goal pace

Coaches Notes: This would also be a great day to go over Rowing Technique and Drills as part of the Warm-Up

Specific Barbell Prep

2-3 Sets

Slow Clean Pull

Low Hang Power Clean (Pause @ Low Hang for 1-2 sec)

Power Clean (Not TnG)

-

3 Sets: Building Loads

Clean Pull

Low Hang Power Clean

Power Clean

"Under Pressure" (5 Rounds for time)

For Time:

Every 4:30 x 5 Sets

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

Power Clean (all reps as singles)

Loading:

Set 1: 10 reps @ 60%

Set 2: 6 reps @ 70%

Set 3: 4 reps @ 80%

Set 4: 2 reps @ 90%

Set 5: 12 reps @ 50%

% Based on 1RM Power Clean
Score = Total Working Time

Goal: Row in 1:30 / Sets Sub 3:30

Score: Sum Total Interval Time

RPE: 8/10

Primary Objective: Execute technically sound singles at all loads, especially the 90% set

Secondary Objective: Maintain a consistent row pace without compromising barbell focus

Optional Accessories (Checkmark)

3-4 Sets

7/7 Bulgarian Split Squats (Single Dumbbell or Kettlebell)

7/7 Single Arm Kettlebell Z-Press

:15/:15 Single Arm Ring Plank

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:

200m Run / 1:00 Bike

8 Scapular Pull-Ups

6 Bar Kip Swings

4/4 Single Arm Ring Rows

4 Inchworm Push-Ups

10 Alternating Mountain Climber Lunges

4 No Jump Burpees

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

-

Butterfly Pull-Ups

-

“Split Decision” (2 Rounds for time)

0:00 - 16:00

For Time

400m Run (Each Round)

27-21-15-9 Pull-Ups

*Strict Strength Level 3:

16-12-8-4 Strict Pull-Ups

16:00- 32:00

For Time

26/18 Cal Bike or 30/26 Cal row or ski (Each Round)

27-21-15-9 Burpees
Score = Sum Total Time of both intervals

Primary Objective: Maintain consistent pacing between both intervals

Secondary Objective: Maintain Big Sets on Pull-Ups and similar paces on the run and the bike.

Optional Accessories (Checkmark)

3-4 Sets:

4 Dragon Flags

24 Weighted Russian Twists

:30 Dead-Hang

Russian Twist: Every Twist = Rep