Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

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

A: Deadlift (5x3 at 88-90%
B/T sets: 10 DB Heavy Sumo squats)

B: Yates rows (5x5 at 80%
B/T sets: 10 DB Bench supported SA rows)

C: Metcon (Checkmark)

3 sets

5 Chin-up holds (:10sec)

5 sets

5/5/5/5 Reverse/Hammer/ISO/Regular curls

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

-

2 Sets

:30 Down Dog Calf Gas Pedals

10-15 Banded Pull Aparts

8 Medball Deadlifts + 8 Medball Squats + 8 Medball Presses

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

20 sec Hollow Rocks

Specific Prep

2 Sets:

1 Seated Clamp and stand or 1 Jump and Cut to Reach and /or Pull to Stand

6 Bar Kip Swings, Building Kip

6 Ring Rows or 3-4 Strict Pull-Ups

6 Wall Balls

10/8 Calorie Bike, Building Intensity

Primer

2 Shuttle Runs

1 Rope Climb / Pull to Stand / or alternative

6 Wall Balls

2 Bar Muscle-Ups or 4 Pull-Ups / C2B

10 second Bike @ Hard Effort

Skill / Gymnastics (Checkmark)

- Rope Climb Skill Work

- Bar Muscle-Up Progressions and Skill Work

"Pour Over" (5 Rounds for calories)

For Calories:

20:00 EMOM

Minute 1 - 4 Shuttle Runs + 2 Rope Climbs

Minute 2 - 10 Wall Balls + 5 Bar Muscle Ups

Minute 3 - Max Cals

Minute 4 - Rest

2 Rope Climb= 2 Pull to Stands

5 MU = 8/6 Strict Pull-Ups

Wallball: (Rx 20/14, S 16/12) to 10/9ft

Shuttle Runs: 25ft/7.5m Down & Back = 1

Rope Climb: 15ft
Score = Calories

Goal: Maintain consistent calories across all 5 working intervals (minimal drop-off) 20/14+

RPE: 8/10 *Skill Challenge, but keep RPE relatively conservative

Primary Objective: Preserve capacity on gymnastics minutes to allow aggressive, but repeatable bike output

Secondary Objective: Maintain technical consistency on rope climbs and bar muscle-ups under fatigue. Think of this is a quality practice day developing efficiency with some fatigue building up over the course of the metcon.

Accessories (Checkmark)

For Quality:

3 Sets:

8-12 Feet Elevated Ring Rows

or 10/10 Single Arm DB Row

4 Dragon Flags

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:

20 Lateral Line Hops

10 Alt Skater Hops

10 Banded Pass-Throughs (wide to narrow grip)

6/6 Cossack Squats

8 Prone Swimmers

200m Progressive Row (build last 100m)

Specific Barbell Prep / Empty to Light Barbell

2–3 Sets

3 Position Snatch High Pull (High Hang + Hang + Mid-Shin)

3 High Hang Muscle Snatch

3 Snatch Balance to Power Position

3 Position Power Snatch (High Hang + Hang + Mid-Shin)

Specific Primer after the Weightlifting Portion

2 Controlled Sets:

150m Row @ strong but sustainable

25 Double Unders (or 40 singles fast)

8 Alternating DB Hang Snatch (light, smooth turnover)

- Can be warm-up to working loads, but suggested at working loading for the workout

Power Snatch (Take 12:00 to Establish:
Power Snatch 5RM TnG)

Modifications

- Adjust to a Hang Power Snatch / Block Power Snatch

- Move to Power Cleans for those that can't go overhead

- Alternatively Move to Snatch Pulls

"Flat White" (Time)

For Time:

1000m Row

100 Double Unders (A: 100 Singles)

30 Alt DB Hang Snatch

500m Row

100 Double Unders

30 Alt DB Hang Snatch

250m Row

Dumbbell: 1 x (Rx50/35, S 40/25)
Score = Time

Goal: 12:00-16:00 minutes

Time Cap: 18:00 minutes

Primary Objective: Maintain disciplined rowing splits that allow immediate transitions to rope and dumbbell work

Secondary Objective: Keep double unders and dumbbell snatches in smooth, repeatable sets. The focus here should be to have a plan of attack when to break and to do so early on in the workout.

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 - HGX-FIT (Progressive Overload/Accessories)

A: Incline Bench Press (Weight)

3x3 at 90%

****

4 sets

8 DBs Barrel press + 8 Close grip press (bench or floor)

B: Metcon (Checkmark)

3 sets

12 DB Tricep ext (behind )

12 DBs Skull crushers

12 Ring dips

****

Remaining time: Zone 2 on any machine.

Time: TBD

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Legends (65+)

A: Metcon (Checkmark)

Warm-up

small plates (Y, T, W) 15 reps

PVC

Partner training

12 Wall ball cleans (or plate)

12 Wall ball shoulder to overhead

12 Wall ball ground to overhead

12/12 DB Hammer curls

100M Wall ball carry

****

Row/Ski

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 :

10 Bootstrap Squats

12 Glute Bridges (1-sec squeeze / pause at top)

6/6 World’s Greatest Stretch

12 Banded Good Mornings

Specific Prep

2 Sets: with Empty Barbell

5 Deadlifts to Mid-Shin

3 Tall Muscle Cleans

:20 Behind the Neck Elbow Punch Throughs

3 Back Squats

3 Front Squats

3 Bar-Facing Burpee Step-Overs (R1) / Jump Overs (R2)

Back Squat (Take 12:00 to Establish:
Back Squat 5RM)

Modifications:

- Adjust to Box Squats for Knee Pain

- Adjust to Split Squats or Reverse Lunges for Back Pain

- Adjust to Barbell Hip Thrusts if needed.

"Shot in the Dark" (AMRAP - Rounds and Reps)

9:00 AMRAP

18 Deadlifts

6 Bar Facing Burpees

12 Front Squats

6 Bar Facing Burpees

Barbell: (Rx135/95, S 115/75)
Score = Rounds + Reps

Goal: 3-5 rounds

RPE: 8.5–9/10

Stimulus: Barbell Conditioning / Glycolytic

Primary Objective: Manage the barbell and focus on maintaining big sets with quick transitions.

Secondary Objective: Maintain steady, efficient burpee pacing, learning to breath and move steady throughout.

Optional Accessories (Checkmark)

For Quality:

3 Sets

Max L-Sit (Seconds)

12 V-Ups

-rest 1:30 b/t sets-

The goal here is to choose an option that allows for the best possible form for :20+ seconds on the L-Sit directly into 12 Unbroken V-Ups

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

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

A: Shoulder Press (Seated military press (front rack)
5x8 at 65-70%
B/T sets: 8/8 DB SA rear delt raises)

B: Bulgarian Split Squat (4 sets (10-12 reps each leg)
Dual DB or KB
Go lighter and work on ROM, 90 degrees)

C: Metcon (Checkmark)

5 sets

5/5/5/5 Superset (unbroken)

DBs Reverse curls

DBs Hammer curls

DBs ISO curls (alternate)

DBs Bicep curls

***

Rest :30sec b/t supersets

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Chumbawamba “I Get Knocked Down” w/ burpees or up-downs

(Dallas - push-up)

Bench Press (6x3 reps
Build over sets)

Partner AMRAP (Checkmark)

Split reps w/ partner:

40 cals machine

4 rope pull to stands (ring rows)

8 sandbag cleans

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:

: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)

Strength Big Tri-Set (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.

Primary Objective: Perform 6 strict pull-ups as a challenging, unbroken set

Secondary Objective: Maintain unbroken ring rows and hammer curls with full control

[Strength Big Tri-Set: L2, L1, Masters 55+, & Travel]] (Checkmark)

Level 2, 1, Masters 55+:, Travel / Hotel

Every 5:00 x 3 Sets

6 Banded Strict Pull-Ups

12 Ring Rows

24 Dual Dumbbell Hammer Curls

[Strength Big Tri-Set: Competitor] (Checkmark)

Every 5:00 x 3 Sets

6 Strict Chest to Bar Pull-Ups

12 Ring Rows, Feet Elevated

24 Dual Dumbbell Hammer Curls

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

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 * Add Loads on the Barbell

2 Sets: With Light Loads

Hang Power Clean

Low Hang Power Clean

Power Clean From the Floor

-

Add Loads

-

3 Tng Power Cleans

3 Power Clean Singles

-

Touch on Loads up to last bar before adjusting to starting weights on the barbell.

*Between Each set perform 4-6 lateral bar hops practicing cadence and rhythm.

“Break the Harness" (5 Rounds for calories)

5 Sets:

4:00 AMRAP

30 Lateral Bar Hops

*Power Cleans

- Max Cals

*No Rest b/t AMRAPs

Power Cleans

Set 1: 30 Reps (Rx 95/65, S 75/55)

Set 2: 25 Reps (Rx 115/75, S 95/65)

Set 3: 20 reps (Rx135/95, S 115/75)

Set 4: 15 Reps (Rx155/105, S 125/85)

Set 5:10 Reps(Rx 185/125, S 155/105)
Goal: Complete 20/15+ calories each interval

Primary Objective: Move through the barbell efficiently to preserve time and capacity for the row

Secondary Objective: Maintain composure as loading builds, without blowing up heart rate early