All Posts in Uncategorized
Announcements
Feb 28 StrongFirst Workshop
Feb 27 -Mar 13 CrossFit Open Starts
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Prep and Flow
2 Sets: For Quality
6 Inchworm to Hollow
8 Alternating Scorpions (Slow and Deliberate)
6 Up Dog to Down Dog + Calf Gas Pedals
4 Pike Push-Ups + 4 Push-Ups
Specific Prep (Barbell at the Rack)
3-4 Sets
2 Pause Dip and Drive
+
3 Push Press
*Build to starting loads on Push Press
Focus: Drive through the floor, keep foot contact, and maintain a vertical torso, bar path, and finish with a strong lockout over midline.
Specific Prep and Primer after Push Press
2 Sets:
1 Partial Wall Walk + 1 Full Wall Walk + Wall Facing Handstand Push-Ups
5 Dumbbell Bench Press
2-3 Shuttle Runs
Build to working loads over 2 sets on the dumbbell bench. This little primer and prep flow should only take 5-7
Push Press (Weightlifting Variable Reps & Sets)
This progression is the start of our progression towards our 5RM with the focus on developing good sustainable quality volume here at the front end of our cycle.
"Identity Drift" (AMRAP - Rounds and Reps)
10:00 AMRAP
1-2-3-4-5... Wall Walk Complex
10 Dumbbell Bench Press
5 Shuttle Runs
Dumbbells: 2 x (Rx50/35, S 40/25)
Wall Walk Complex = 1 Wall Walk + 1 Wall Facing Handstand Push-Up (10 in From Wall)
Shuttle Run: 25/25ft
Goal: 4-5+ rounds
Stimulus: Shoulder endurance, upper-body pressing stamina, and cyclical pacing under increasing gymnastics demand
Workout RPE: 8/10
Primary Objective: Manage wall walk complex volume growth without stalling out
Secondary Objective: Keep dumbbell bench sets unbroken throughout
Announcements
Feb 28 StrongFirst Workshop
Feb 27 -Mar 13 CrossFit Open Starts
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
Mobility Prep and Activation
2:00 Cardio Choice
:30/:30 World's Greatest Stretch
5/5 Open Book Thoracic Rotations
:30 Alternating Scorpions
:20 Wrist Circles (each direction)
General Prep
:30 Jump Rope
6 Romanian Dealifts
6 Tall Muscle Cleans
:10 Hollow Hold
:10 Arch Hold
10 V-Ups or Alternating V-Ups
Specific Barbell Prep and Primer
w/ light loads on the barbell
2 Sets
Clean Lift Off
Slow Pull Power Clean
Low Hang Power Clean (Below Knee)
Power Clean
-
2-3 Sets x 2-3 Power Cleans
Build to Starting Weights on Power Cleans
Power Clean (Weightlifting Variable Reps & Sets)
Record Working Weight
1.1.1.1 Denotes a cluster set of 4 single repetitions. The goal is an RPE 7-8 top set today
This will have us completing each cluster set in around 40 seconds to allow for 1:20 rest to adjust loads and reset before the next set
"Controlled Variables" (3 Rounds for reps)
12:00 EMOM
minute 1: 10 Deadlifts
minute 2: 50 Double Unders (A: 70 Singles)
minute 3: Max Toes to Bar
minute 4: Rest
Deadlifts @ 60% of 1RM
Goal: 15+ Toes-to-Bar per cycle (45+ total). Note DL weight in notes.
Stimulus: Midline stamina under posterior-chain fatigue with cyclical interference
Workout RPE: 7.5–8/10
Primary Objective: Accumulate high-quality Toes-to-Bar reps, while maintaining quality positions on the deadlift and unbroken double unders
Secondary Objective: Maintain consistency across all sets.
Optional Accessories (Checkmark)
For Quality
3 Sets:
8-10 Glute Ham Raises
:20/:20 Paloff Press Hold
5/5 Side Plank Rotations @ light loads added
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 or 1:00 Bike
10 Cossack Squats
6 Inchworm Push-Ups
10/10 Single Leg Glute Bridges
6/6 Single Arm Ring Row
Specific Loading for the Single KB Front Rack Lunge
-
Perform 2 Sets x 3-5 Walking Steps on Each Side building to load
Spend 10 minutes with Prep and Primers for Ring Muscle-Ups
Ring Muscle-Up Progression
-
2 Sets
5 Ring Muscle-Up Row
10 sec Ring Support Hold
3 sec Ring Dip Negative
10 sec Bottom of Ring Dip Hold
-
5:00-8:00 Practice
Low Ring Banded Ring Muscle-Ups
or
Toenail Spot Ring Muscle-Ups
or
High Ring Muscle-Up Swings + Ring Snap Back / Pull
"Parallel Paths" (4 Rounds for time)
For Time:
Every 8:00 x 4 Sets
500m Run
50ft Single KB/DB Front Rack Walking Lunges (25ft down/25ft back)
20/14 Cal Bike or 29/20 Cal Row or Ski
7/5 Ring Muscle-Ups (A:strict pull up + Dips)
Kettlebell: (Rx53/35, S 44/26)
DB: (Rx50/35, S 40/25)
Goal: 5:45-6:45/set
Time Cap: 8:00/Set
Stimulus: Aerobic repeatability with unilateral leg loading and high-skill upper-body gymnastics
RPE: 8/10
Primary Objective: Maintain consistent set times across all four intervals
Secondary Objective: Execute high-quality gymnastics without excessive breakdown late
Optional Accessories (Checkmark)
For Quality
3 Sets:
5/5 Goblet Crossover Step-Up
10/10 Single Leg Kettlebell Knee Extension
8 Ring Bicep Curls
8 Ring Tricep Extensions
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: Bench Press (15min to find your new 1RM or at least 95%+)
B: Metcon (Checkmark)
4 sets
10 BB close grip bench press (50-55% from today's heavy single)
10 Diamond push-ups
4 sets
8 DB pullovers (heavy)
8 DB tricep ext
4 sets
10 DBs flat bench flys
10 DBs skull crushers
***
4x25 Vups
Announcements
No 5AM class MLK 1/19
Feb 28 StrongFirst Workshop
Feb 27 -Mar 13 CrossFit Open Starts
HomeGrown AthletX - Legends (65+)
Metcon (Checkmark)
Warm-up: PVC
2 sets: 15reps for each movement
Small plates (Y, T, W)
Red band - Paloff press (right/left side)
***
Partner training
12 Ring rows
12 Ring push-ups
12 Banded face pulls
***
10/10 DB hammer curls
10/10 DB shoulder to overhead
100M DB farmers carry (front rack)
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
3 Burpees
-
3 Low Hang Power Snatch
3 Overhead Squats
3 Hang Squat Snatch
3 Bar Facing Burpees
-
5 Overhead Squats
4 Hang Power Snatch
3 Hang Squat Snatch
Barbell Prep for Back Squats
5 Back Squats @ 40-45%
5 Back Squats @ 50-55%
3 Back Squats @ 60%
-
Then Load Working Weights on the Bar
Back Squat (Weightlifting Variable Reps & Sets)
This progression is the start of our progression towards our 5RM with the focus on developing good sustainable quality volume here at the front end of our cycle.
"Singularity" (Time)
For Time
3 Sets:
7 Overhead Squats
7 Bar Facing Burpees
5 Power Snatch
5 Bar Facing Burpees
3 Squat Snatch
3 Bar Facing Burpees
Rest 1:00 b/t sets
Barbell: (Rx 95/65, S 75/55)
Time Domain: ~ 1:30-2:15/set, 7:00-9:00 Running Clock
Time Cap: 12 minutes
Stimulus: Barbell cycling under fatigue, positional strength overhead, and repeatable sprint output
RPE: 8.5–9/10
Primary Objective: Maintain technical consistency across all three barbell variations
Secondary Objective: Keep burpee cadence steady with no major slow-down between sets
Mobility (Checkmark)
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Soldier kick
Circles to foot
Walk on toes
Walk on heels
Lunges
Butt kick
High knees
Shuffle
Long jump
Bear Crawl
Skip
2x Circle w/ 20 wb squat passes
Front Squat (6x4
in between each set 10 db/unweighted hip thrust
*Dallas db goblet squat to box)
*Squat to box if needed
*Scaled db/kb squat
Taylor Swift Step It Off (Checkmark)
5 rounds:
11 cals row/ski or 9 cals bike
10 wb
Into…
89 wb box step ups (Dallas Russian twist)
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Shoulder Press (Seated Military press
5 x 8 at 65-70%
....
3 sets
10/10 SA DB front delt raises
10/10 SA DB rear delt raises
)
B: Snatch Push Press (5 Rounds for weight)
5 sets: Rest as needed
Build to a heavy 3 rep. Start at 60% of 1RM Snatch. Work on Ovhd strength position.
5-5-3-3-3
**Load (Dip) - Explode (Drive) - Punch (Press/Lockout)
**Goal - SN push press our 1RM Snatch
C: Good Mornings (Weighted good mornings
5 x 8
**Hip/Hinge - Posterior chain (glute/hamstrings/lower back)
**Tips - soft knees, push hip back, chest up (creates straight back-NO rounding), load glutes/hamstrings, then actively squeeze glutes to starting position)
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Prep
3 Sets: For Quality
1:00 Cardio Choice
8 Inchworm to Hollow Body Hold
8/8 Quadruped Thoracic Rotations
:20 Extended Reverse Plank Bridge
:15/:15 Side Star Plank
Specific Prep:
Build to starting Loads on Dual Kettlebell Gorilla Rows
Then.. Tackle Bench Pres
-
Bench
10 Empty Barbell Reps
5 Reps @ 40-45%
5 Reps @ 45-50%
5 Reps @ 50-55%
Strength Superset (10 Rounds for weight)
Every 1:30 x 10 Sets, Alternating Stations
Station 1: 10 Bench Press
Station 2: 20 Dual Kettlebell Gorilla Row
Bench Press @ 55-65% of 1RM
Dual Kettlebell Gorilla Row: Choice, Suggested L3 @ 53/35lb, 24/16kg
Score = Average Loads Lifted
Modifications:
Bench Press
- For Shoulder Impingement: Consider Close Grip Bench as first adjustment, then move to either a Floor Press or Dumbbell Bench Press
Gorilla Rows:
- For Back Pain or Discomfort: Adjust to Incline Bench Chest Supported Rows for 10-12 Reps as Dual KB or DB.
Level 1 / Beginner Athletes
Every 1:30 x 10 Sets, Alternating Stations
Station 1: 10 Bench Press
Station 2: 10/10 Single Arm 3-Point Dumbbell Rows
Bench Press @ 6 RPE
Rows: Choice on Loads 6 RPE
Strength Accessory Big Set (Checkmark)
For Quality
4 Sets
10-12 Parallette Deficit Push-Ups
10-12 Dumbbell Glute Bridge Pull-Over
10-12 Dual Dumbbell Hammer Curls
*Tempo across 21x1 Tempo
2 Count Down, 1 Count Pause, Fast Up, and 1 Count at the Top
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