Announcements

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

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Warm-Up:

Mobility and Body Heat (4-6 minutes)

2:00 Cardio Choice

:30 second Puppy Dog Pose

:20/:20 Scorpion Stretch

1:00 Hang From Pull-Up Bar

–

General Movement Prep (6-8 minutes)

3 Sets

10 second Hollow Rock + 10 second Hollow Hold

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

4 Tempo Push-Ups (31x1)

20 second Sandbag Bear Hug Hold

Specific Movement Prep (4-5 minutes)

Go Over Gymnastics Complex and Scales, focusing on lat tension and compression through the midline

Move to working weights on the Sandbag and Carry for 50-100ft x 1-2 sets

Warm-Up Dumbbell Bench to Working Loads and tackle 2 sets of 3-4 reps

"I am the One Who Knocks" (AMRAP - Rounds and Reps)

16:00 AMRAP

1-2-3-4-5...

*Gymnastics Complex

100ft (30m) Sandbag Carry

8 Dumbbell Bench Press

Gymnastics Complex = 1 Strict Pull-Up + 1 Strict Toe to Bar

Sandbag = (Rx150/100, S 75/50)

Dumbbells = (Rx50/35, S 40/25)
--

Goal: 6-8 Rounds

Primary Objective: Progress as far as possible in the ascending gymnastics complex while maintaining consistent pacing throughout the 16:00 window.

Secondary Objective: Manage grip and core fatigue efficiently to sustain movement quality under increasing volume.

Stimulus: Grip and core endurance test with gymnastics and weighted carries.

Upper body pressing fatigue will accumulate from strict pull-ups and dumbbell bench press.

Sustained, moderate-intensity workout requiring smart pacing to avoid early burnout.

RPE (Rate of Perceived Exertion): 7-9/10

First 6-8 minutes: Feels controlled, but grip starts to fatigue.

Second half: Managing upper body fatigue becomes the primary challenge.

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Announcements

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - HGX-FIT

A: Shoulder Press (EMOM
5 reps at 70% from last week 2x2 or 70% of 1RM)

B: Shoulder shrugs (Every :90sec
5 x 8 at 75% of DL
B/T sets
8 DB seated rear delt raises)

C: Metcon (No Measure)

5 sets: Increase load each set for Pendlay/Yates

5 Pendlay rows

5 Yates rows

8/8 BB Fulcrum deadlift (offset deadlift - core stability/maintain balance)

Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

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Warm-Up:

6:00 minutes: In Teams of 3 Accumulate

Partner Rowing For Distance

–

Specific Workout Prep and Movements (6-8 minutes)

3 Rounds, (Progressing Movement Patterns

10 Kettlebell Deadlifts / Russian Kettlebell Swings/ American Kettlebell Swings

20 second Forearm Plank

10 Alternating Box Step-Ups / 8 Box Jumps / 6 Box Jump Overs

3-5 Box Pike Handstand Push-Ups

"La Familia es Todo" (Time)

Teams of 3

For Time:

2000m Row

*1 Partner Holds Dual Kettlebell Front Rack

*1 Partner Resting

-

150 Synchro American Kettlebell Swings

-

100 Box Jump Overs

*1 Partner Holding Plank

*1 Partner Rest

-

50 Strict Handstand Push-Ups

*Cumulative

Kettlebell: (Rx53/35, S 44/26)

Box Height: (Rx24/20, S 20/16″)

Mobility PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Warm-Up (6-8 minutes)

3:00 Cardio Choice

:30/:30 KB Ankle Stretch

:30/:30 Banded Shoulder Distraction

2 Rounds

10 Wrist Rocks

10 Alternating Calf Stretches

10/10 Hip Circles

10/10 Kneeling Thoracic Rotations

10 Alternating Bird Dogs

Specific Warm-Up (8-10 minutes)

2 Rounds

10 Cossack Squat

5/5 Kettlebell Windmill

5/5 Single Arm Ring Rows

20 Alternating Barbell Front Rack Stretch

5 Front Squat + 5 Push Press + 5 Thruster (empty Bar)

10 Scapular Pull-ups + 10 Kip Swings

Specific Workout Primer

7 Pull-ups

15 Double Unders

7 Thrusters

-Rest 1:00-

5 C2B Pull-ups

15 Double Unders

5 Thrusters

-Rest 1:00-

3 Bar MU

15 Double Unders

3 Thrusters

Use this as a guide and adjust based on scaling modifications for the workout

CrossFit Games Open 25.2 (22.3 Repeat) Rx'd: (Ages 16-54) (Time)

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes*

F: 65 lb (29kg), then 75 lb (34kg), then 85 lb (38kg)

M: 95 lb (43kg), then 115 lb (52kg), then 135 lb (61kg)

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.2 (22.3 Repeat) Rx'd: (Ages 16-54) click here
Goal: Finish under the Cap: Efficient barbell cycling and gymnastics management to push deep into the workout, ideally finishing under the time cap.

Primary Objective: Maintain a sustainable but aggressive pace to finish within the 12-minute cap.

Secondary Objective: Stay composed on the thruster weight jumps, moving with intent but not rushing. Breathe through double-unders to control heart rate before returning to the barbell or rig.

Stimulus: High Skill / Grip Fatigue Sprint

RPE: 8-9/10 early → pushing to 10/10 by the bar muscle-ups and final thrusters.

CrossFit Games Open 25.2 (22.3 Repeat) Scaled: (Ages 16-54) (Time)

For time:

21 jumping pull-ups

42 single-unders

21 thrusters (weight 1)

18 pull-ups

36 single-unders

18 thrusters (weight 2)

15 chest-to-bar pull-ups

30 single-unders

15 thrusters (weight 3)

Time cap: 12 minutes*

F: 45 lb (20kg), then 55 lb (25kg), then 65 lb (29kg)

M: 65 lb (29kg), then 85 lb (38kg), then 105 lb (47kg)

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.2 (22.3 Repeat) Scaled: (Ages 16-54) click here

CrossFit Games Open 25.2 (22.3 Repeat) Masters 55+ (Time)

For time:

21 jumping pull-ups

42 double-unders

21 thrusters (weight 1)

18 pull-ups

36 double-unders

18 thrusters (weight 2)

15 chest-to-bar pull-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes*

F: 45 lb (20kg), then 55 lb (25kg), then 65 lb (29kg)

M: 65 lb (29kg), then 85 lb (38kg), then 105 lb (47kg)

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.2 (22.3 Repeat) Masters 55+ click here

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories

3 Sets: For Quality

20 second Hollow Hold

30/30 second Side Plank

60 second Forearm Plank

Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General /Specific Movement Prep (6-8 minutes)

2 Sets: For Quality

9/7 Calorie Bike

20/20 Line Hops (Forward and Back / Side to Side)

10 Hollow Rocks

20 Glute Bridges

10 Air Squats @ 3311 Tempo

Specific Movement Prep (8-10 minutes)

10 second Easy Bike + 10 second Hard Effort

:30 second Double Under Practice

10 V-Ups

10 Wall Ball Squats

-Spend 3-4 minute Talking through GHD points of performance and specifics-

10 second Easy Bike + 10 second Hard Effort

:30 second Double Under Practice

6-8 GHD Sit-Ups

10 Wall Balls

"Tread Lightly" (AMRAP - Rounds and Reps)

30:00 EMOM

minute 1: 13/11 Cal Row or Ski 9/7 Cal Bike

minute 2: 50 Double Unders

minute 3: 15 GHD Sit-Ups (A:ab mat sit ups)

minute 4: 20 Wall Balls

minute 5: Rest

Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Primary Objective: Maintain consistent movement each round , hitting prescribed reps within 40-50 seconds per minute to allow for transition time.

Secondary Objective: Focus on movement efficiency under fatigue, especially managing breathing and muscular endurance.

Stimulus : Sustained aerobic effort with a mix of cardio, skill, core, and leg endurance .

The workout will escalate in difficulty over time , with accumulated fatigue affecting later rounds.

RPE (Rate of Perceived Exertion): 6-7/10

First 10 minutes: Feels manageable but requires focus on efficiency.

Middle 10 minutes: Fatigue sets in, requiring deliberate pacing.

Final 10 minutes: Mental grit to stay smooth and avoid falling behind.

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Legends

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Metcon (No Measure)

With a partner: 200 KB swings (I GO - YOU GO)

***

10 DBs Zottman curls

10 DBs Shoulder press

10/10 DB Bent over rows

100M DBs Farmers carry

Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - HGX-FIT

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Metcon (No Measure)

Non Open athletes:

Build each movement across 8 sets

8 x 8 Pendlay rows

8 x 8 Yates rows

****

4 sets

8 Chest supported rows (use a bench on top of 12" boxes)

***

3 sets

8/8 Renegade rows + twist

15/15 Banded Paloff press
If you are competing in the Open - please see me

Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Body Heat and Mobility (5-7 minutes)

2:00 Cardio Choice

–

10 PVC Pipe Passthroughs

5/5 Around the Worlds

15/15 second Standing PVC Pipe Prayer Stretch

10 Alternating Down Dog Toe Touch

:30 second Alternating Active Scorpion Stretch

Specific Warm-Up ( 10-12 minutes minutes)

-With an Empty Barbell-

3 Dip and Shrug

3 Dip Shrug + High Pull

3 High Hang Muscle Snatch

3 Overhead Squats

3 Hang Power Snatch

3 Snatch Balance

-Add Loads -

Slow Pull Power Snatch + Overhead Squat

Squat Snatch

Rest 30 seconds

Power Snatch + Overhead Squat

Squat Snatch

–

Then Build to 70% of 1RM Power Snatch

Snatch (Every 3:00 minutes x 5 Sets
Power Snatch + Overhead Squat
Rest 10-15 seconds
Squat Snatch

Starting @ 70% and increasing Loads)

--

We are looking to start at 70% of our 1RM Power Snatch today and build to something that is technically heavy, ideally in the range of 80-85% of your 1RM.

"End Times" (Time)

For Time

10 Bar Facing Burpees

20 Power Snatch (Rx 95/65, S 75/55)

10 Bar Facing Burpees

Rest 2:00

10 Power Snatch (Rx135/95, S 115/75)

20 Bar Facing Burpees

10 Power Snatch

Score = Total Time
--

Time Domain: 8:00-12:00

Time Cap: 15:00

Primary Objective: Complete the workout between 8:00-12:00 , staying aggressive while managing fatigue efficiently.

Secondary Objective: Maintain consistent snatch mechanics under fatigue, ensuring smooth barbell cycling early and strategic singles later.

Stimulus: Barbell Cycling , High heart rate throughout , requiring smart pacing

RPE (Rate of Perceived Exertion): 8.5-9/10

The first half should feel fast and controlled (~7-8 RPE).

The second half will demand grit and strategic effort (~9-10 RPE).

Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Warm-Up: (8-10 minutes)

3 Sets: For Quality

1:00 Row, Increase Intensity Each Round

10 Scapular Pull-Ups

8/8 Single Arm Ring Rows

6 Inchworm Push-Ups`

"Mr. White" (4 Rounds for time)

Every 4:00 minutes x 4 Sets

16/13 Cal Row or Ski or 11/9 Cal Bike

12 Chest to Bar

4 Wall Walks

Wall Walks to 10in off the Wall
Goals:

Primary Objective: Complete each round in 2:00-2:45 to allow at least 1:15-2:00 of rest before the next interval.

Secondary Objective: Maintain consistent output across all four rounds , avoiding a major drop-off in pacing.

Stimulus: High-intensity sprint effort

Upper body fatigue accumulation , requiring efficiency in pull-ups and wall walks

RPE (Rate of Perceived Exertion): 8.5/10

Effort should be aggressive but controlled , with some fatigue buildup round over round.

Expect a short but intense challenge with a slight fall-off in pacing as the workout progresses.

Bodybuilding Finisher (Checkmark)

4 Sets: For Quality

15-20 Tall Kneeling Straight Arm Banded Lat Pull Down

15-20 Banded Face Pulls

10-12 Seated Banded Rows

Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partners moving together

12 DBs Hammer curls (seated)

12 DBs Shoulder to overhead (seated)

12 DB or DBs High pull

250M DBs Farmers carry

20 DB or DBs Box step ups