Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

1:30 Row

:20/:20 Banded Front Rack Stretch

:20/:20 Pigeon Pose

:20/:20 Samson Lunge stretch

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2 Sets

10 Bootstrap Squats

5 Inchworm Push-Ups

10 Cossack Squats

:30 sec Row @ increasing Pace

Move to the Rig for Front Rack Lunge Prep

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4/4 Reps with Empty Barbell

4/4 Reps @ 20-30% of 1RM Front Squat

4/4 Reps @ 30-40% of 1RM Front Squat

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Put working loads on the Barbell

Front Rack Lunge (Weightlifting Variable Reps & Sets)

"Mercy" (AMRAP - Rounds and Reps)

Every 2:00, Until Failure

*Calorie Row or Ski or bike

20 Wall Balls

Set 1: 10/7 Row or Ski 7/5 bike cal

Set 2: 12/9 Row or Ski 9/7 bike cal

Set 3: 13/10 Row or Ski 10/8 bike cal

Set 4: 14/11 Row or Ski11/9 bike cal

Set 5: 15/12 Row or Ski 12/10 bike cal

Set 6: 16/13 Row or Ski 13/11 bike cal

Set 7: 18/14 Row or Ski 14/12 bike cal

Set 8: 18/14 Row or Ski 14/12 bike cal

* Until Failure or 8 Sets (Cap)

Wall Balls: (Rx 20/14, S 16/12), 10/9ft
Score = Rounds + Reps (Max 8 Rounds)

Goal: Reach Sets 6–8

Time Domain: Variable 12-16 minutes

Primary Objective: Complete 5+ rounds of the workout

Secondary Objective: Maintain unbroken or minimally broken wall ball sets deep into the ladder

Mobility (Checkmark)

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

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

A: Shoulder Press (Every :90sec for 5 sets
Seated shoulder press
5x8 at 68-70%)

B: Shoulder shrugs (5 x 8 at 70-75% of 1RM (Deadlift)
b/t sets
8 BB weighted high pulls)

C: Metcon (Checkmark)

3 Supersets

10 BB weighted bicep curls

10 DBs Front delt raises

3 Supersets

10 BB weighted reverse curls

10 DBs Rear delt raises

3 Supersets

10 DBs Wall bicep curls

10 DBs Preacher 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 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

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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 - 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

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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 - 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 - 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 - 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 - 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

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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

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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 - 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 - 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)