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Announcements
Feb 28 StrongFirst Workshop
Feb 27 -Mar 13 CrossFit Open Starts
No 5AM class Presidents Day 2/16
HomeGrown AthletX - Legends (65+)
A: Metcon (Checkmark)
Partner training
Warm-up: PVC
Partner 1: Row/Ski
Partner 2: 20 sit/stand + 100M Farmers carry
***After 15min. “sit/stand” change to knee raises
Announcements
Feb 28 StrongFirst Workshop
Feb 27 -Mar 13 CrossFit Open Starts
No 5AM class Presidents Day 2/16
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Prep
2 Sets: for Quality
6/6 Kettlebell Halo
6/6 Kettlebell Windmill
6 Up Dog to Down Dog Pike Push-Up
10 Hollow Rocks
10 Alternating V-Ups
Specific Prep
3 Sets:
6 Tall Muscle Cleans
6 Bradford Press with Lockout
:20 Behind the Neck Elbow Punch Throughs
6 Bar Kip Swings
4 Strict Knee Raises
-
Barbell to Rack
-
Push Press
3 Reps @ 50%
3 Reps @ 55-60%
3 Reps @ 60-65%
Then Working Loads on the Barbell
Primer for the Workout (After Push Press)
3 Power Clean and Jerks, Light Loads
3-4 Kipping Knees to Chest
3-4 Building Toes to Target / Toes to Bar
3 Power Clean and Jerks @ Working Loads
3 Toes to Bar / Mod for the Day
Push Press (Weightlifting Variable Reps & Sets)
Goal: 5-8 Reps for max set
Modifications:
- Strict Press or Dumbbell Push Press or Strict Press
- Alternatively Move to Incline Bench Press or Dumbbell Incline Bench Press
CrossFit Games Open 13.4 (AMRAP - Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
(Rx135/95, S 115/75)
Goal: Advance well past the 15s
Stimulus: Ascending barbell cycling and midline stamina under a tight time constraint
RPE: 9/10
Primary Objective: Maintain efficient barbell cycling without missed reps
Secondary Objective: Keep toes-to-bar in controlled, repeatable sets to protect grip and breathing
Optional Accessories (Checkmark)
3 Sets: For Quality
10 V-Ups
10 Hollow Rocks
10 Russian Twists
:10 Hollow Hold
Announcements
Feb 28 StrongFirst Workshop
Feb 27 -Mar 13 CrossFit Open Starts
No 5AM class Presidents Day 2/16
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Prep
2 Sets: For Quality
1:00 Row
5/5 World's Greatest Stretch
20 Lateral Line Hops
:20/:20 Side Plank
10 Down Dog Toe Touches
Specific Prep
2-3 Sets: Getting into starting weights and loads
4/4 Dual Dumbbell Single Leg Romanian Deadlift
6/6 Split Stance Rotational Medball , light weight (Practice and Rehearse Movement Patterns)
Strength (4 Rounds for weight)
Every 3:00 x 4 Sets
8/8 Dual Dumbbell Single Leg Romanian Deadlift
8/8 rotational medball throw to partner
Score = Dumbbell loading
"Speed" (AMRAP - Rounds and Reps)
15:00 AMRAP
10 Lateral Burpee Over Rower
300m Row or ski or Run
50 Double Unders (A: 60 Singles)
Score = Rounds + Reps
Goal: 4–6 rounds
Stimulus: High-tempo conditioning with cyclical engine work and light bodyweight interference
RPE: 8–8.5/10 (Open-esc) style workout
Primary Objective: Maintain fast, repeatable row splits without excessive heart-rate spikes
Secondary Objective: Stay smooth and efficient on burpees and double unders to avoid compounding fatigue
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
No 5AM class Presidents Day 2/16
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Incline Bench Press (Weight)
Every 2min for 5 sets
8 reps at 78%
Immediately after..
4 sets
8 DBs Incline close grip press + 12 DBs standing flys
10 Hindu push-ups
B: Metcon (Checkmark)
2 sets
8/8 DB Tricep ext (behind the neck)
12/12 DB Standing rear delts
2 sets
10 Ring dips
12 DBs Front delt raises
2 sets
10 DBs Skull crushers
12/12 DB Angle lateral delt raises (from the rig post)
Announcements
Feb 28 StrongFirst Workshop
Feb 27 -Mar 13 CrossFit Open Starts
No 5AM class Presidents Day 2/16
HomeGrown AthletX - Legends (65+)
Metcon (Checkmark)
Interval training
Banded face pulls
Wood chops
Paloff press
Small plates (Y, T, W)
Plate ground to overhead
Wall push-ups
Supported squats (Rig post)
Single leg balance
Plate halos
Announcements
Feb 28 StrongFirst Workshop
Feb 27 -Mar 13 CrossFit Open Starts
No 5AM class Presidents Day 2/16
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Warm-Up:
2:00 Cardio Choice
10 PVC Pipe Passthroughs
10 PVC Pipe Around the Worlds
:15/:15 Standing PVC Pipe Prayer Stretch
10 Bootstrap Squats
:15/:15 Active Scorpions
-
2 Sets
6 Scapular Pull-Ups
6 Bar Kip Swings
6 /6 Single Arm Rotational Ring Rows
6 Ring V-Outs
6 Bulgarian Ring Rows
Barbell Warm-Up
High Hang (Hip), Hang (Knee)
2-3 Reps @ Each Position
- Snatch Pull
- Snatch High Pull
- Muscle Snatch
- Power Snatch
- Snatch Balance to 2-4-6in Drop (Power Positions)
- Overhead Squat
Then Add Loads to the Floor
4 Sets: Building to 70%
1 Snatch Lift Off
1 Slow Pull Power Snatch
1 Overhead Squat
Power Snatch + Overhead Squat (Weight)
Every 1:30 x 6 Sets
3+1
Starting @ 70% of Power Snatch
Increase to heavy for the day
Modifications:
- Move to the Hang Power Snatch instead of Power Snatch from the Floor
- Adjust to Alt Dumbbell Snatch
- Pull Off Blocks
- Move to Power Cleans
Skill Progressions : Bar Muscle-Ups (Checkmark)
Spend 10-15 minutes Practicing Drills and Progressions
- Jumping Kip and Pull to Hips
- Banded Bar Muscle-Ups
- Box Bar Muscle-Up
- Bar Muscle-Up Hip Drive Drill
"The One" (10 Rounds for reps)
10:00 EMOM
Minute 1: 10 Overhead Squats
Minute 2: 4-6 Bar Muscle-Ups
OHS (Rx135/95, S 115/75)
Muscle up sub Chest to Bar Pull-Ups
Score =Total Reps Completed
Goal: Complete all overhead squat reps unbroken and hit consistent BMU numbers /sets each round
Stimulus: Shoulder stamina, midline control, and high-skill gymnastics under repeatable fatigue
RPE: 8/10
Primary Objective: Maintain technically sound overhead squat positions every round
Secondary Objective: Stay composed and efficient on bar muscle-ups without missed reps. Break into manageable sets and pick a number that is repeatable.
Announcements
Feb 28 StrongFirst Workshop
Feb 27 -Mar 13 CrossFit Open Starts
No 5AM class Presidents Day 2/16
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
2x w/ partner:
100 m jog
10 synchro jumping jacks
10 plank high fives
Warm up to opening deadlift weight.
Deadlift (Take 3 lifts to build to a heavy deadlift!)
Announcements
Feb 28 StrongFirst Workshop
Feb 27 -Mar 13 CrossFit Open Starts
No 5AM class Presidents Day 2/16
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Pendlay Row (5 x 6 at 80-82%
B/T sets, 8/8 DBs Gorilla rows
**Rest as needed )
B: Yates rows (5 x 6 at 80-82%
B/T sets, 8/8 DB Bent over rows
**Rest as needed)
C: Bulgarian Split Squat (5 sets
8/8 (Heavy Dual DB or KB)
B/T sets, 12 KB or DB goblet squats
**Rest as needed)
Announcements
Feb 28 StrongFirst Workshop
Feb 27 -Mar 13 CrossFit Open Starts
No 5AM class Presidents Day 2/16
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Warm-Up
400m Run
-
2 Sets
5 Inchworm Push-Ups
10/10 Single Leg Glute Bridges
:20 Reverse Plank Bridge
1 Wall Walk + :20 Nose to Wall Handstand Hold *Focus on pressing hard through floor, elevating shoulder blades.
Barbell Warm-Up
Empty Barbell
5 Strict Press
5 Push Press, Focus on Vertical Dip and Drive
5 Push Jerk, Maintain Vertical Dip and Drive and Push into the Catch
-
Add loads
-
3 Strict Press
4 Push Press
5 Push Jerk *Pause in the catch on first 2 reps, then practice cycling pattern on final 3 reps.
-
Get to working loads on the barbell
"Love and Thunder" (Time)
For Time
400m Run
30 Strict Press @ (Rx 95/65, S 75/55)
400m Run
30 Push Press @ (Rx 115/75, S 95/65)
400m Run
30 Push Jerk @ (Rx135/95, S 115/75)
*every time you break on the barbell, perform 200m Run
Time Domain: 12:00-18:00 *this really depends on breaking strategy and how this workout is tackled.
Time Cap: 20:00
Stimulus: Progressive overhead pressing stamina under aerobic fatigue with an execution penalty
RPE: 6-7/10. This will be muscularly challenging while minimizing total aerobic fatigue as the need to shakeout arms is necessary and time between sets should be accounted for.
Primary Objective: Minimize barbell breaks and penalty runs
Secondary Objective: Maintain controlled run pacing to protect shoulder output. Use this as a shakeout time while still moving well.
Mobility (Checkmark)
1:00 Elevated Prayer Stretch
1:00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00/1:00 Thread the Needle Stretch