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 - 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 - 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

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

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

2:00 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 Loading for Barbell Back Rack Reverse Lunges

3 Sets: Building to Working Loads

4 Reps / Leg

*We want to make sure we have correct loading and positions here to reinforce great form and pull through the front leg as we stand and bring feet together.

Specific Prep and Secondary Warm-Up for Strength EMOM

3 Sets: Building to Working Loads and Heights

5 Back Squats @ 50-60-65%

3 Box Jumps

5-7 Dumbbell Bench Press

:5-:10 Ring Support *Work through mods here (Toenail Spot, Banded, or Ring Plank Hold)

Back Rack Lunge (Every 3:00 x 3 Sets
8 Reps / Leg

Perform @ the same weight across at 40-45% of 1RM Back Squat
*These will be performed from the Rack)

Modifications:

- Adjust to Dual Dumbbell Front Rack Lunges

- Adjust to Goblet Reverse Lunges

- Could even move to unweighted reverse lunges for those athletes that have limited stability and control in and out of the lunges.

"Force Transfer" (5 Rounds for weight)

Every 90 seconds x 10 Sets, Alternating Stations (5 Sets / Station)

Station 1: *Back Squats + 3 High Box Jumps

Station 2: 10 Dumbbell Bench Press + :15-:20 Ring Support Hold

Back Squats

Set 1: 7 Reps @ 65%

Set 2: 5 Reps @ 70%

Set 3: 5 Reps @ 75%

Set 4: 5 Reps @ 80%

Set 5: 3+ Reps @ 85%

Box Height: Choice

Bench Press Load: Choice
Score = Back squat + DB bench weight / round

Goals

Maintain positional integrity through heavy squatting

Consistent power expression on box jumps

Stable upper-body pressing and support strength

Secondary Objective: Maintain crisp, confident box jumps and controlled ring support holds throughout

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