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:

20 Lateral Line Hops

10 Alt Skater Hops

10 Banded Pass-Throughs (wide to narrow grip)

6/6 Cossack Squats

8 Prone Swimmers

200m Progressive Row (build last 100m)

Specific Barbell Prep / Empty to Light Barbell

2–3 Sets

3 Position Snatch High Pull (High Hang + Hang + Mid-Shin)

3 High Hang Muscle Snatch

3 Snatch Balance to Power Position

3 Position Power Snatch (High Hang + Hang + Mid-Shin)

Specific Primer after the Weightlifting Portion

2 Controlled Sets:

150m Row @ strong but sustainable

25 Double Unders (or 40 singles fast)

8 Alternating DB Hang Snatch (light, smooth turnover)

- Can be warm-up to working loads, but suggested at working loading for the workout

Power Snatch (Take 12:00 to Establish:
Power Snatch 5RM TnG)

Modifications

- Adjust to a Hang Power Snatch / Block Power Snatch

- Move to Power Cleans for those that can't go overhead

- Alternatively Move to Snatch Pulls

"Flat White" (Time)

For Time:

1000m Row

100 Double Unders (A: 100 Singles)

30 Alt DB Hang Snatch

500m Row

100 Double Unders

30 Alt DB Hang Snatch

250m Row

Dumbbell: 1 x (Rx50/35, S 40/25)
Score = Time

Goal: 12:00-16:00 minutes

Time Cap: 18:00 minutes

Primary Objective: Maintain disciplined rowing splits that allow immediate transitions to rope and dumbbell work

Secondary Objective: Keep double unders and dumbbell snatches in smooth, repeatable sets. The focus here should be to have a plan of attack when to break and to do so early on in the workout.

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)

3x3 at 90%

****

4 sets

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

B: Metcon (Checkmark)

3 sets

12 DB Tricep ext (behind )

12 DBs Skull crushers

12 Ring dips

****

Remaining time: Zone 2 on any machine.

Time: TBD

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Legends (65+)

A: Metcon (Checkmark)

Warm-up

small plates (Y, T, W) 15 reps

PVC

Partner training

12 Wall ball cleans (or plate)

12 Wall ball shoulder to overhead

12 Wall ball ground to overhead

12/12 DB Hammer curls

100M Wall ball carry

****

Row/Ski

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 :

10 Bootstrap Squats

12 Glute Bridges (1-sec squeeze / pause at top)

6/6 World’s Greatest Stretch

12 Banded Good Mornings

Specific Prep

2 Sets: with Empty Barbell

5 Deadlifts to Mid-Shin

3 Tall Muscle Cleans

:20 Behind the Neck Elbow Punch Throughs

3 Back Squats

3 Front Squats

3 Bar-Facing Burpee Step-Overs (R1) / Jump Overs (R2)

Back Squat (Take 12:00 to Establish:
Back Squat 5RM)

Modifications:

- Adjust to Box Squats for Knee Pain

- Adjust to Split Squats or Reverse Lunges for Back Pain

- Adjust to Barbell Hip Thrusts if needed.

"Shot in the Dark" (AMRAP - Rounds and Reps)

9:00 AMRAP

18 Deadlifts

6 Bar Facing Burpees

12 Front Squats

6 Bar Facing Burpees

Barbell: (Rx135/95, S 115/75)
Score = Rounds + Reps

Goal: 3-5 rounds

RPE: 8.5–9/10

Stimulus: Barbell Conditioning / Glycolytic

Primary Objective: Manage the barbell and focus on maintaining big sets with quick transitions.

Secondary Objective: Maintain steady, efficient burpee pacing, learning to breath and move steady throughout.

Optional Accessories (Checkmark)

For Quality:

3 Sets

Max L-Sit (Seconds)

12 V-Ups

-rest 1:30 b/t sets-

The goal here is to choose an option that allows for the best possible form for :20+ seconds on the L-Sit directly into 12 Unbroken V-Ups

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:

: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

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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)

Strength Big Tri-Set (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.

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

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

[Strength Big Tri-Set: L2, L1, Masters 55+, & Travel]] (Checkmark)

Level 2, 1, Masters 55+:, Travel / Hotel

Every 5:00 x 3 Sets

6 Banded Strict Pull-Ups

12 Ring Rows

24 Dual Dumbbell Hammer Curls

[Strength Big Tri-Set: Competitor] (Checkmark)

Every 5:00 x 3 Sets

6 Strict Chest to Bar Pull-Ups

12 Ring Rows, Feet Elevated

24 Dual Dumbbell Hammer Curls

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

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

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

A: Shoulder Press (Seated military press (front rack)
5x8 at 65-70%
B/T sets: 8/8 DB SA rear delt raises)

B: Bulgarian Split Squat (4 sets (10-12 reps each leg)
Dual DB or KB
Go lighter and work on ROM, 90 degrees)

C: Metcon (Checkmark)

5 sets

5/5/5/5 Superset (unbroken)

DBs Reverse curls

DBs Hammer curls

DBs ISO curls (alternate)

DBs Bicep curls

***

Rest :30sec b/t supersets

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Chumbawamba “I Get Knocked Down” w/ burpees or up-downs

(Dallas - push-up)

Bench Press (6x3 reps
Build over sets)

Partner AMRAP (Checkmark)

Split reps w/ partner:

40 cals machine

4 rope pull to stands (ring rows)

8 sandbag cleans

Announcements

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

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Specific Barbell Prep * Add Loads on the Barbell

2 Sets: With Light Loads

Hang Power Clean

Low Hang Power Clean

Power Clean From the Floor

-

Add Loads

-

3 Tng Power Cleans

3 Power Clean Singles

-

Touch on Loads up to last bar before adjusting to starting weights on the barbell.

*Between Each set perform 4-6 lateral bar hops practicing cadence and rhythm.

“Break the Harness" (5 Rounds for calories)

5 Sets:

4:00 AMRAP

30 Lateral Bar Hops

*Power Cleans

- Max Cals

*No Rest b/t AMRAPs

Power Cleans

Set 1: 30 Reps (Rx 95/65, S 75/55)

Set 2: 25 Reps (Rx 115/75, S 95/65)

Set 3: 20 reps (Rx135/95, S 115/75)

Set 4: 15 Reps (Rx155/105, S 125/85)

Set 5:10 Reps(Rx 185/125, S 155/105)
Goal: Complete 20/15+ calories each interval

Primary Objective: Move through the barbell efficiently to preserve time and capacity for the row

Secondary Objective: Maintain composure as loading builds, without blowing up heart rate early

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

:15/:15 Inverted Hamstring Stretch

5/5 Pendulum Lunges

:20 Extended Plank Hold

10 Alt V-Ups

:20 Hollow Hold

---

Specific Prep

4/4 Dual Dumbbell Single Leg Romanian Deadlifts @ Warm-Up Loads

4-6 Ice Skater Hops *Start Slow then Work to Rebounding

4 Ring Fall Outs (Move Smooth, Straight Arms, Controlled Tempo)

-

Build to working loads on RDL's

Build capacity on rebounding into the skater hops

Build range of motion for the Ring Fall Outs.

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Primer for Workout after Strength and Stability Work

8 Bar Kip Swings

4 Strict Knee Raises

10 Dual Dumbbell Front Rack Walking Lunges

1 Wall Walks + :15 Nose to Wall Handstand Hold

-

4-6 Toes to Bar / Toes to Target / Alt Toes to Bar / Knee Raises

15/15ft (4.5/4.5m) Dual Dumbbell Front Rack Walking Lunge

1 Partial Wall Walk + 1 Full Wall Walk

Strength + Stability + Plyo (Checkmark)

Every 4:00 x 3 Sets

8/8 Dual Dumbbell Single Leg Romanian Deadlift

10 Ice Skater Hops

8 Ring Fall-Outs
Modifications:

- SLDRL: Lower the loads, move to a single dumbbell, or just do unweighted at smooth tempo if necessary

- Ice Skater Hops: Do Single Leg Lateral Hop with stick and place other foot down. / Adjust to Dynamic Lateral Lunge, or Cutsy Lunge

- Ring Fall Outs: Adjust to Rower Ab Rollouts/ Bar Ab Rollouts / Or adjust to Ring Plank or High Ring V-Outs

"Hold The Line" (AMRAP - Rounds and Reps)

12:00 AMRAP

12 Toes to Bar

50ft (15m) Dual DB Front Rack Walking Lunges

3 Wall Walks

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

Wall Walks: 10in From Wall
Score = Rounds + Reps

Goal: 4–6+ rounds

RPE: 8–8.5/10

Primary Objective: Maintain consistent pacing on lunges and wall walks to allow repeatable rounds

Secondary Objective: Manage toes-to-bar volume with disciplined sets that protect grip and shoulders

Mobility (Checkmark)

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Stretches:

updog/downdog

scorpion

bird dog

thread the needle

inchworm with push up

PVC

w/ light db:

5/5 db high pull

10 db snatch (review hang vs. regular)

Review lunges!

Power Snatch (1 power snatch + 1 hang power snatch)

15 min AMRAP (Checkmark)

5 burpee over db

10 db hang snatch 40#/30#

25 ft. walking lunge

Dallas:

3 med ball slams 20#

3 db hang clean and press 30#

12.5/12.5 ft. wheelie or wheel

*Add 3 reps to slams and db each round