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: Snatch Push Press (5 Rounds for weight)

5 x 3

Build to your working load.

Rest as needed

**Load (Dip) - Explode (Drive) - Punch (Press/Lockout)

**Goal - SN push press our 1RM Snatch

B: Good Mornings (Weighted good mornings
5 x 5
**Hip/Hinge - Posterior chain (glute/hamstrings/lower back)
**Tips - soft knees, push hip back, chest up (creates straight back-NO rounding), load glutes/hamstrings, then actively squeeze glutes to starting position)

C: Bulgarian Split Squat (4 x 8 on each side.
Rest as needed
**Focus on hamstring/glute)

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

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

200m Run

10 Kettlebell Deadlifts / Russian Kettlebell Swings/ American Kettlebell Swings

10 Alt Dead-Bugs

10 Alt Bird-Dogs

:15/:15 Single Arm Plank Hold

Kettlebell Race Tap Game Warm-Up

Get to working weights on American Kettlebell Swings, Practice Synchro Alternating Medball Sit-Ups and Go over Scales for Handstand Holds.

-

Wall Facing Handstand Holds *Adjusting distance away from the wall.

Box Piked Handstand Holds

"Shared Outcome" (AMRAP - Rounds and Reps)

21:00 AMRAP

50 Synchro American Kettlebell Swings

50 Synchro Alternating Medball Weighted Sit-Ups

50 Second Synchro Handstand Hold* (Wall Supported)

200m Run (Together, Holding Medball)

*For the Handstand Hold, the time is cumulative time. The time can be in 2-3 sets of 10-25 seconds

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

Medball: (Rx 20/14, S 16/12)
Goal: ~3 rounds

Primary Objective: Maintain smooth synchro movement standards without excessive rest

Secondary Objective: Complete the handstand hold in as few sets as possible

Mobility (Checkmark)

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

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: Increasing Intensity

12/9 Calorie

4 Burpee Lateral Step-Overs (Rower)

8 Alternating Box Step-Ups + 4 Box Jumps

6 Scapular Pull-Ups

6 Bar Kip Swings

8 Medball Deadlifts + 8 Medball Squats

Gymnastics Practice and Progressions

Spend some time here moving through kipping pull-up progressions and butterfly pull-up progressions

-

Butterfly Pull-Ups

-

Specific Prep

2 Sets:

9/7 Calorie Row at Pace

4 Burpee Box Jump Overs

4-6 Pull-Ups

6-8 Wall Balls

"PRVN Affiliate Baseline" (AMRAP - Reps)

For Max Reps

20:00 EMOM

Minute 1: Row Calories

Minute 2: Burpee Box Jump Overs (Facing)

Minute 3: Chest-to-Bar Pull-Ups

Minute 4: Wall Balls

Wall Balls: 20/14lb, 9/6kg, 10/9ft

Box Height: 24/20in
(Rx 20/14, S 16/12)

(Rx24/20, S 20/16″)

Goal: 260/240+ Reps

Primary Objective: Sustain repeatable rep ranges each minute without major fall-off

Secondary Objective: Protect grip and shoulder stamina to maintain chest-to-bar and wall ball consistency late

Optional Accessories (Checkmark)

For Quality:

3 Sets:

16 Alternating Kettlebell Gorilla Rows

20 Plank Dumbbell Pull Throughs

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)

250 jog

15 sec dead hang

15 sec active hang

10 scap pull ups

10 superman

:20 hollow hold

Inchworm

*Review wall walk

Pull-ups (5 min EMOM
Choose your rep scheme and pull up variation)

Power Clean + Push Jerk (Power clean and press or jerk
Build to heavy)

AMRAP (Checkmark)

1 wall walk

3 clean and press

5 pull ups or ring row

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 (Checkmark)

10 sets: :90sec break after you finish each set

Set 1: 6 Pendlay rows (80%)

Set 2: 6 Deadlift at 85% of 1RM

***

3 sets

10 BB good mornings (weighted - more than last week)

15 GHD hamstring developers - weighted

***

3 sets

8 BB Bicep curls (weighted)

8 SA DB seated hammer curls

8 BB Drag curls (weighted)

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep and Flow

2 Sets: For Quality

6 Inchworm to Hollow

8 Alternating Scorpions (Slow and Deliberate)

6 Up Dog to Down Dog + Calf Gas Pedals

4 Pike Push-Ups + 4 Push-Ups

Specific Prep (Barbell at the Rack)

3-4 Sets

2 Pause Dip and Drive

+

3 Push Press

*Build to starting loads on Push Press

Focus: Drive through the floor, keep foot contact, and maintain a vertical torso, bar path, and finish with a strong lockout over midline.

Specific Prep and Primer after Push Press

2 Sets:

1 Partial Wall Walk + 1 Full Wall Walk + Wall Facing Handstand Push-Ups

5 Dumbbell Bench Press

2-3 Shuttle Runs

Build to working loads over 2 sets on the dumbbell bench. This little primer and prep flow should only take 5-7

Push Press (Weightlifting Variable Reps & Sets)

This progression is the start of our progression towards our 5RM with the focus on developing good sustainable quality volume here at the front end of our cycle.

"Identity Drift" (AMRAP - Rounds and Reps)

10:00 AMRAP

1-2-3-4-5... Wall Walk Complex

10 Dumbbell Bench Press

5 Shuttle Runs

Dumbbells: 2 x (Rx50/35, S 40/25)

Wall Walk Complex = 1 Wall Walk + 1 Wall Facing Handstand Push-Up (10 in From Wall)

Shuttle Run: 25/25ft
Goal: 4-5+ rounds

Primary Objective: Manage wall walk complex volume growth without stalling out

Secondary Objective: Keep dumbbell bench sets unbroken throughout

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/Paloff press

Partner training:

3 Rds

100 Burpee stand + DBs shoulder to overhead

100 Knee raises

100 Sit/stand

Rest as needed between rounds

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

2:00 Cardio Choice

:30/:30 World's Greatest Stretch

5/5 Open Book Thoracic Rotations

:30 Alternating Scorpions

:20 Wrist Circles (each direction)

General Prep

:30 Jump Rope

6 Romanian Dealifts

6 Tall Muscle Cleans

:10 Hollow Hold

:10 Arch Hold

10 V-Ups or Alternating V-Ups

Specific Barbell Prep and Primer

w/ light loads on the barbell

2 Sets

Clean Lift Off

Slow Pull Power Clean

Low Hang Power Clean (Below Knee)

Power Clean

-

2-3 Sets x 2-3 Power Cleans

Build to Starting Weights on Power Cleans

Power Clean (Weightlifting Variable Reps & Sets)

Record Working Weight

1.1.1.1 Denotes a cluster set of 4 single repetitions. The goal is an RPE 7-8 top set today

This will have us completing each cluster set in around 40 seconds to allow for 1:20 rest to adjust loads and reset before the next set

"Controlled Variables" (3 Rounds for reps)

12:00 EMOM

minute 1: 10 Deadlifts

minute 2: 50 Double Unders (A: 70 Singles)

minute 3: Max Toes to Bar

minute 4: Rest

Deadlifts @ 60% of 1RM
Goal: 15+ Toes-to-Bar per cycle (45+ total). Note DL weight in notes.

Primary Objective: Accumulate high-quality Toes-to-Bar reps, while maintaining quality positions on the deadlift and unbroken double unders

Secondary Objective: Maintain consistency across all sets.

Optional Accessories (Checkmark)

For Quality

3 Sets:

8-10 Glute Ham Raises

:20/:20 Paloff Press Hold

5/5 Side Plank Rotations @ light loads added

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 or 1:00 Bike

10 Cossack Squats

6 Inchworm Push-Ups

10/10 Single Leg Glute Bridges

6/6 Single Arm Ring Row

Specific Loading for the Single KB Front Rack Lunge

-

Perform 2 Sets x 3-5 Walking Steps on Each Side building to load

Spend 10 minutes with Prep and Primers for Ring Muscle-Ups

Ring Muscle-Up Progression

-

2 Sets

5 Ring Muscle-Up Row

10 sec Ring Support Hold

3 sec Ring Dip Negative

10 sec Bottom of Ring Dip Hold

-

5:00-8:00 Practice

Low Ring Banded Ring Muscle-Ups

or

Toenail Spot Ring Muscle-Ups

or

High Ring Muscle-Up Swings + Ring Snap Back / Pull

"Parallel Paths" (4 Rounds for time)

For Time:

Every 8:00 x 4 Sets

500m Run

50ft Single KB/DB Front Rack Walking Lunges (25ft down/25ft back)

20/14 Cal Bike or 29/20 Cal Row or Ski

7/5 Ring Muscle-Ups (A:strict pull up + Dips)

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

DB: (Rx50/35, S 40/25)
Goal: 5:45-6:45/set

Time Cap: 8:00/Set

Primary Objective: Maintain consistent set times across all four intervals

Secondary Objective: Execute high-quality gymnastics without excessive breakdown late

Optional Accessories (Checkmark)

For Quality

3 Sets:

5/5 Goblet Crossover Step-Up

10/10 Single Leg Kettlebell Knee Extension

8 Ring Bicep Curls

8 Ring Tricep Extensions