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Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
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HomeGrown AthletX - Functional Fitness
Body Heat + Mobility (5-7 min)
2:00 Cardio Choice
:30 Alternating Scorpion Stretch
:20/:20 Samson Lunge
10 PVC Pipe Pass Throughs
:15/:15 Standing PVC Pipe Prayer Stretch
General Prep (4-6 min)
2 Sets: For Quality
10/10 Hand to Hand Wrist Circles
10/10 Alternating Arm Swings
5 Hang Muscle Snatch + 5 Hang Power Snatch + 5 Overhead Squats
:15 Ring Support Hold
:15 Bottom of Ring Dip Hold
8 Muscle-Up Row Transitions
Accessories (Checkmark)
3 Sets: For Quality
10-12 Ring Rows*
:15 Ring Support Hold
15-20 Banded Face Pulls
*Feet Elevated if you can maintain good positions for 10-12 reps
Snatch (10:00 EMOM
1 Snatch @ 80%+)
---
% of 1RM Snatch,
*Snatch can be Power or Squat
Goal: Build to 90%+
Stimulus: Speed Strength and Power
RPE: 7/10
*Building to a heavy, but should not be overly taxing today
Key focus areas:
Speed through the middle, strong finish and fast turnover into the catch. Really reinforce pulling under the bar and pressing up as you receive the bar in the catch. Move with intention and a strong midline as you stand out of the overhead squat.
Modifications:
We can adjust to a hang variation today and stick with Power Snatches in order to keep the overall technical and mobility needs limited.
Amanda (Time)
9-7-5 reps for time of:
Muscle-ups
Squat snatches
135lb/95lb
(Rx135/95, S 115/75)
"Amanda" is a classic high-skill CrossFit benchmark that tests gymnastics proficiency, Olympic lifting technique, and composure under fatigue. The short rep scheme encourages athletes to move with urgency, but the technical demands of both movements require controlled execution. This is a workout where precision wins over reckless speed.
Goal: 4–8 minutes
Time Cap 12 minutes
Stimulus : High-skill gymnastics and barbell cycling under fatigue
RPE: 9/10
Focus : Maximize efficiency on muscle-ups, prioritize clean and confident lifts under fatigue
Key focus areas:
Stay composed on the rings—misses are costly
Maintain snatch technique under pressure
Control breathing and transitions to avoid redline mistakes
Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
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HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training:
5 sets
15 Red band face pulls
10/10 Red band paloff press
***
15 KB swings
15 KB high pulls
100M KB farmers carry
***
20 Weighted box step ups
100M DB farmers carry
Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
Quick Member Survey
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HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Landmines:
EMOM
8x8 T Rows, build in weight
***
10 reps of the following movements
Front squat
Offset reverse lunge (same side step back)
Squat press single arm (right)
Squat press single arm (left)
Squat press (together)
Rotational clean and press
Split jerk (right)
Split jerk (left)
Hip rotations
Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
Quick Member Survey
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HomeGrown AthletX - Functional Fitness
Bodyheat and Mobility: (4-6 min)
2:00 Cardio Choice
-
:30/:30 Quadruped Adductor Hip Rock
:30 Down Dog Calf Stretch
:30/:30 Active Pigeon Stretch
(5 sec Pause in Stretch)
:30/:30 Couch Stretch
General Prep: (5-7 min)
3 Sets
20 Plank Shoulder Taps
:30 sec Dead-Bug Alternating Heel Taps
:30 sec Alternating Bird Dog
10 Romanian Deadlifts
10 Alternating Box Step-Ups
Specific Prep (5-7min)
3 High Hang Muscle Cleans
3 Hang Power Cleans
5 Push-Ups
5 Box Jumps
–
2-3 Sets, building to working loads
3 Power Cleans, Building to Working Loads
5 Push-Ups
5 Box Jumps
Deadlift (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 85%
Set 3: 1 Reps @ 90%
Set 4: 5 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 95%+)
% 1RM Deadlift
Stimulus: Absolute Strength
Build to a true heavy today with the focus on keeping a quality front rack position in and out of the Squat as well as a vertical dip and drive on the Jerk.
RPE: 9/10
*We are getting heavy today.
Key focus areas:
Quality Set-Up, Break Tension off the floor. Stay engaged through lats and push the ground away.
Modifications:
Move to a Sumo Deadlift, Hex Bar Deadlift, or Block Deadlift as primary scales for the day.
"The Cave and Beyond" (AMRAP - Rounds and Reps)
8:00 AMRAP
10 Power Cleans
15/10 Push-Ups
10 Box Jumps
Barbell: (Rx135/95, S 115/75)
Box Height: (Rx24/20, S 20/16″)
-
"The Cave and Beyond" is a moderate-weight, muscular endurance AMRAP that combines barbell cycling, bodyweight pressing stamina, and explosive lower body movement. The short time domain demands consistent movement, tight transitions, and smart effort management to avoid early burnout.
Goal: 3-5 rounds
Stimulus: Muscular stamina, aerobic threshold, barbell cycling under fatigue
RPE: 8.5/10
Focus: Sustainable barbell cycling, smart push-up pacing, efficient box jump rhythm
Key focus areas:
Move steadily through the barbell without redlining early
Manage push-up fatigue early to avoid failure in later rounds
Stay tight and explosive on box jumps, minimizing wasted movement
Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
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HomeGrown AthletX - HGX-FIT
A: Bench Press (12 min to build to a heavy 1rep)
B: Metcon (No Measure)
3 sets
8 DBs Close grip press
8 DB Pullover
10 DBs Standing flys
8 DBs Skull crushers (floor)
***
5 sets
8 Ring dips
12 Diamond push-ups
16 Vups
Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
Quick Member Survey
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HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training:
Single arm
12 DB swings (shoulder height)
12 DB hang power cleans
12 DB shoulder to overhead
12 DB hammer curls
100M DB overhead carry
Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
Quick Member Survey
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HomeGrown AthletX - Functional Fitness
General Prep: (6-8 min)
400m Run
—
20 Line Hops (Forward and Back)
20 Line Hops (Lateral)
:30 Down Dog Calf Gas Pedals
20 Glute Bridges
:20/:20 Single Leg Glute Bridge Hold
Specific Prep / Primer (4-5 minutes)
Spend 2 minutes on Rowing Technique
–
Adjust Bike Heights and Hit 45-60 seconds @ moderate pace
–
1 Mini Round
250m Row
200m Run
10/8 Cal Bike @ Hard Pace
"The Philosophers Journey" (4 Rounds for calories)
For Max Calories
4 Sets:
5:00 AMRAP
24/18 Cal Row or Ski or 17/13 Cal Bike
400m Run
- Max Calories
- Rest 2:30 b/t sets -
Optional Accessories (Checkmark)
3 Sets:
1:00 Weighted Plank
:30/:30 Side Plank
:15/:15 Copenhagen Plank
Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
Quick Member Survey
https://forms.gle/xTpDzFGpuVHBLtYA8
HomeGrown AthletX - Functional Fitness
Body Heat + Mobility (4-6 min)
1:30 Cardio Choice
—
:20/:20 Scorpion Stretch
:30 Extended Plank Reverse Bridge
:20/:20 Active Pigeon Stretch
:30 Down Dog Toe Touch
General Prep (4-6 min)
2 Sets: For Quality
8 Bootstrap Squats
10 Deep Lunge Mountain Climbers
5 No Jump Burpees
5 Tall Muscle Clean
5 Strict Press
5 Front Squats
Specific Prep (8-10 min)
3 Bar Facing Burpees
6 Bar Kip Swings
6 Kipping Knee Raises or Toes to Target
4-6 Thrusters @ Warm-Up Loads
3 Bar Facing Burpees
6 Toes to Bar or Modification
6 Thrusters @ Working Load
–
Then Spend 5 minutes setting up for Strict Press and the Deficit Split Squat
Strength Superset (8 Rounds for weight)
Every 2:00 x 5 Sets
5/5 Deficit Split Squat (Farmers Loaded)
3 Strict Press
--
Split Squat: Challenging, Unbroken Loads @ 20x1 Tempo
Strict Press starts @ 80%+ and build to a heavy 3 or the day
Stimulus: Absolute Strength Development / Unilateral Strength
The focus here is on structural strength work for the knees and hips, while using the superset to target our upper body overhead press progression.
RPE: 6/10 *this should be challenging, but nothing that really fully taxes the body
Key focus areas:
Tension and controlled tempos for these lifts
Controlled Descent + Fast Ascent (For both the Split Squat and the Strict Press
Modifications:
Traditional Split Squat or Adjust to a Step-Up for those with knee issues
Consider adjusting to a Dual or Single Dumbbell Press. A Landmine Press could be another good alternative.
"First Principles" (AMRAP - Rounds and Reps)
12:00 AMRAP
3 Bar Facing Burpees
5 Thrusters
7 Toe to Bar
Barbell: (Rx 95/65, S 75/55)
--
Goal: 8-11 Rounds
Primary Objective: Complete each round in under 90 seconds
Secondary Objective: Unbroken reps across
Stimulus: Upper Body Density / Quick Transitions
RPE : 8/10
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
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
HomeGrown AthletX - Functional Fitness
General Prep (4-6min)
200m Run
2 Sets: For Quality
:20 Wall Lean March
:30 Alternating Single Arm Hanging
8/8 Single Arm Renegade Row with Elevation
8 Plate Ground to Overhead
Specific Prep (8-10 min)
3/3 Single Arm Devils Press @ Warm-Up Loading
6 Bar Kip Swings
4 Jumping Pull-Ups w/eccentric
6 Russian Swings + 4 American Swings @ Workout Loads
–
3/3 Single Arm Devils Press @ Workout Loading
5 Pull-Ups or 3 Strict or Banded Strict Pull-ups or 5 Jumping Pull-Ups
5 American Kettlebell Swings
100m Run
"Omega Protocol" (Time)
5 Rounds for Time
5/5 Single Arm Devils Press
10 Pull-Ups
15 American Kettlebell Swing
200m Run
Dumbbell: (Rx50/35, S 40/25)
Kettlebell: (Rx53/35, S 44/26)
"Omega Protocol" is a gritty, conditioning-focused workout blending full-body dumbbell work, pulling endurance, posterior chain stamina, and running efficiency. This is a steady grind that rewards consistent pacing, smart grip management, and breathing control over all five rounds.
Goal: 15:00–20:00
Time Cap: 22:00
Primary Objective : Have your first round be your slowest round. This will set you up for success as you will naturally pace the rest of the workout better.
Secondary Objective: Unbroken Sets across all movements
Stimulus: Muscular endurance, aerobic power, grip and shoulder stamina
RPE: 8/10
Focus: Smooth, controlled effort across all rounds with intentional breaks before fatigue sets in.
Key focus areas:
Manage grip fatigue early (devil’s press, pull-ups, kettlebell swings all demand grip and shoulder stamina)
Breathe efficiently during dumbbell and kettlebell work to stay aerobic
Use the run as controlled active recovery to reset between rounds
Bodybuilding Finisher (Checkmark)
3 Sets: For Quality
Bicep 21's
15/15 Banded Terminal Knee Extension
:30 Weighted Wall Sit