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

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)

Metcon (No Measure)

DELOAD: Dumbbells

2 sets

10 reps single arm for each movement

Incline bench press

Floor press

Close grip press (both hands/crush grip)

Standing flys

Medball offset push-ups (right)

Medball offset push-ups (left)

Diamond push-ups

***

2 Supersets for each couplet

10 BB reverse curl - weighted

10 BB skull crushers - weighted

***

10 DB SA tricep ext (behind the neck)

10 DB SA kickbacks

Announcements

No 5AM class MLK 1/19

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warmup: PVC, small plates (Y,T,W) and red bands (Paloff press)

Partner training

**Partner 1

12 Ring rows

12/12 Wood chops

12 Wall push-ups

**Partner 2

12 KB swings

12 KB high pulls

100M KB farmers carry

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

--

Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Box Step-Ups

-Alternating Arm Swings

- Hand to Hand Wrist Circles

-Trunk Rotations

- Bow and Bend

- Down Dog Toe Touches

- Quarter Squat Reactive Jumps

Power Snatch (Every 2:00 x 5 Sets @ 70%+
1.1.1.1
*Rest 10s b/t reps

% is Based on 1RM Power Snatch)

Record Working Weight

1.1.1.1 Denotes a cluster set of 4 single repetitions. The goal is an RPE 8 top set today, leaving some in the tank as we build over the course of this cycle.

Modifications:

- Adjust to a Hang Power Snatch Variation as the first mod for those athletes with either lower back discomfort or new to the Snatch

- Adjust to a block variation if you have the availability

- Move to 4/4 Heavy Dumbbell Snatch if movement limitations occur with a barbell.

- We could even move to a Power Clean variation for those athletes that are not coming in on Thursday and/or have movement limitations overhead for the Snatch.

"PRVN Cyclical" (AMRAP - Rounds and Reps)

For Reps:

12:00 AMRAP

3 Wall Walks

9 Toes to Bar

12 Alternating Dumbbell Snatch

Dumbbell: 50/35lbs (22.5/16kg)

Wall Walk: 10in

Score = Rounds + Reps
DB (Rx50/35, S 40/25)

Goal: 6-8 rounds

Primary Objective: Maintain smooth, repeatable round times without stalling on wall walks

Secondary Objective: Keep dumbbell snatches unbroken and T2B in efficient sets

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)

Wall ball partner warm up

Back Squat (5x5
In between sets do 3 box jumps at a challenging height)

Happy birthday Zach! (Checkmark)

w/ a partner, split all but the run

AMRAP

25 wall ball

200 m run

25 cals bike, row or ski

200 m run

25 db snatch

200 m run

25 lunges (in place or walking) *Dallas dips