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

2:00 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 Prep

2 Sets:

10 Goblet Squats

2 x 25/25ft Lateral Shuttle

10 Bar Kip Swings

5 Strict Knee Raises

-

Barbell Prep and Loading

5 Empty Barbell Back Squats

3 Reps @ 40-45%

3 Reps @ 50-55%

Then add starting loads on the bar

Workout Primer after Back Squats

1-2 Sets

6 Goblet Squats @ Working Loads

4 Shuttle Runs

6 Toes to Bar /Atl Toes to Bar / Toes to Target / Kipping Knees to Chest or Knee Raises

Back Squat (Weightlifting Variable Reps & Sets)

Modifications and Adjustments:

- Move to a Box Squat to limit knee and back pain

- Adjust to Split Squats or Reverse Lunges for those specifically dealing with SI joint disfunction

- Can adjust to Hip Thrusts if both alternatives still create issues

“Toxic Love” (AMRAP - Rounds and Reps)

10:00 AMRAP

3-6-9-12... Goblet Squats

6 Shuttle Runs

12 Toes to Bar

Goblet Squat: DB (Rx50/35, S 40/25)

Shuttle Run = 25/25ft (7.5/7.5m)
Score = Rounds + Reps

Goal: 5+ rounds

Stimulus: Leg stamina and midline fatigue

RPE: 8–8.5/10

Primary Objective: Keep goblet squats unbroken through the early and mid rounds

Secondary Objective: Complete toes-to-bar in efficient, repeatable sets without grip failure

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

No 5AM class Presidents Day 2/16

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2 Set: @ Warm-Up Load

:30 Jump Rope Practice

12 Renegade Rows

8 Dual Dumbbell Narrow Stance Sumo Deadlift

6 Dual Dumbbell Hang Muscle Snatch

4 Alt Dual Dumbbell Reverse Lunges

Specific Prep

2-3 Sets: Building to Working Loads

3 Devils Press

30ft (9m) Farmers Walking Lunges

30 Double Unders

5 Burpees

"The Continental" (8 Rounds for time)

Every 2:30 x 8 Sets, alt stations (4 @ Each)

Station 1:

5 Devils Press

50ft Dual Dumbbell Farmers Walking Lunges

Station 2:

15 Burpees

50 Double Unders (A:70 singles)

Dumbbells: 2 x (Rx50/35, S 40/25)
Goal: Complete each set in 1:15 - 1:45, allowing for at least :45 rest before the next station

Primary Objective: Maintain consistent completion times across all eight sets

Secondary Objective: Stay composed on Devil’s Press to protect grip and breathing for later rounds

Mobility (Checkmark)

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

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)

250 jog or ski

Laps across the room

Clean and Jerk (5x3
Shoulder to overhead)

14 min AMRAP (AMRAP - Rounds and Reps)

15 cal row

12 clean and press (75/65)

9/6 burpees over bar

Dallas:

10 cal row

12 hang clean and press 85

9 u-turns around the bar

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: Shoulder Press (Seated military press (front rack)
10-8-6-4-2
Build to a heavy 2rep.
****
Then
3 sets
10/10/10 DB angle delt raises/front delt raises/Arnold press)

B: Bulgarian Split Squat (4 sets (6 to 8 reps)
Dual DB or KB. )

C: Metcon (Checkmark)

150 Abmat sit-uos

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)

Body Heat and Activation

2 Sets

10 Bend and Bows

10 Bootstrap Squats

10 Bird Dog From Crawling

10 Dead-Bug Alternating Heel Taps

Warm-Up Game

Rowing Golf

- Row to 1000m with a partner, alternating every 100m

- The goal is to roll into 100m directly on the dot so that you hit 100m - 200m - 300m not being over or under.

- If you stop rowing and let it roll to 100m, but it goes over to 102m or under to 98m, both partners must complete 2 burpees prior to switching partners and having the next partner row to the next 100m mark. This will be done until 1000m for time.

Specific Prep

2 Sets:

8 Medball Sit-Up Toss / Throw

8 Alternating Box Step-Ups

4 Box Jumps

6-8 Push-Ups

*Building progressions to movements for the day and going over targeted points of performance

"Point Break" (AMRAP - Rounds and Reps)

20:00 AMRAP

500m Row

20 Alternating Medball Throw Sit-Ups *

20 Box Jumps

20/14 Synchro Push-Ups

Row = Combined

For Partner Sit-Ups = Feet are set to 5ft Apart, Medball (Rx 16/12, S14/10)

Box Jump Height: (Rx30/24, S 24/20″), Combined Reps

Synchro Push-Ups = Meet at the top of each rep

Male/Male = 20 Reps

Male/Female = 17 Reps

Female/Female = 14 Reps
Goal: 3-5+ rounds

Primary Objective: Keep paces and breaks cyclical throughout

Secondary Objective: Maintain clean synchro standards without long pauses

Optional Accessories (Checkmark)

Accumulate 1:30 Ring Support Hold

Accumulate 100 Banded Tricep Extensions

Accumulate 2:00/2:00 Side Plank

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

2:00 Cardio Choice

-

2 Sets:

8/8 Staggered Stance Single KB RDL

10 Russian Kettlebell Swings

8 Goblet Squats

6 Bar Kip Swings

6 Ring Rows + 10 sec Ring to Chest Hold

Specific Prep:

8 Medball Deadlifts

8 Medball Squats

8 Medball Presses

6 Kip Swings, Building Height Towards Chin Over Bar Pull-Ups

4 Deadlifts @ light loads from the floor

-

6 Wall Balls @ Working Loads

4 Pull-Ups / Jumping Pull-Ups / Banded Pull-Ups / or Ring Rows

4 Deadlifts @ moderate loads to working loads

-

4 Deadlifts @ Working Weights

4 Pull-Ups

4 Wall Balls

"John Wick" (Time)

For Time:

25-20-15-10-5 Deadlifts

15-15-15-15-15 Pull-Ups

5-10-15-20-25 Wall Balls

Wall Ball: (Rx 20/14, S 16/12)

Barbell: (Rx 185/125, S 155/105)
Goal: 12–18 minutes

Time Cap: 20 minutes

Primary Objective: Maintain consistent deadlift cycling without excessive grip breakdown

Secondary Objective: Keep pull-ups controlled and wall balls smooth as volume shifts

Mobility (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

15 Banded Good Mornings

10 Ring Hamstring Curls

10/10 Three Point Dumbbell Row

12 Dumbbell Hammer Curls

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)

Scorpion

Thoracic rotation

Straight leg kick ups

Glute bridge

arm circles

:30 line hops

dead hang

scap pull-up

1 min jump rope practice

Review - ring row, jumping pull up, pull-up/C2b

Thruster (Work on thrusters. )

Shoulder Press (Dallas work to moderate. shoulder press (85 max))

25.2 (Checkmark)

15 ring rows

30 singles (Sam lateral line hops)

15 thrusters 95#/75# (Sam 65#)

15 jumping pull ups

30 singles (Sam lateral line hops)

15 thrusters 105#/85# (Sam 75#)

15 pull ups (Sam jumping pull ups)

30 singles (Sam lateral hops)

15 thrusters 115#/95# (Sam 85#)

25.2 Dallas - 12 min cap (Checkmark)

21 pull-ups

42 multi rope

21 shoulder press 65#

18 chest to bar

36 multi rope

18 shoulder press 75#

5 ring muscle ups

30 multi ropes

15 shoulder press 85#

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

2:00 Cardio Choice

-

2 Sets For Quality

10 Alternating Goblet Cossack Squats

10 Alternating Box Step-Ups

5 Walking Inchworm to Hollow

10 Dead-Bugs

10 Bird-Dogs

Specific Prep

2 Sets:

9/7 Calorie Bike row Ski

6 Dual Dumbbell Box Step-Ups

2 Partial Wall Walks to Pike (3sec Hold)

Barbell Prep

Back Squat

3 Reps @ 50%

3 Reps @ 55-60%

3 Reps @ 60-65%

Then Working Loads on the Barbell

Back Squat (Weightlifting Variable Reps & Sets)

Modifications:

- For Back Pain: Look to adjust to a reverse lunge or split squat variation

- For Knee Pain: Look to adjust to a Box Squat Variation

- For Shoulder Mobility Issues: Utilize a Safety Squat Bar or Straps on Bar to adjust hand position.

"Street King" (4 Rounds for time)

For Time

Every 3:00 x 4 Sets

12 Dual Dumbbell Box Step-Ups

12/9 Bike or 16/13 Row or Ski Cals

3-4-5-6 Wall Walks

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

Box Height: (Rx24/20, S 20/16″)

Wall Walk: 10in From Wall
Score: Time

Goal: Complete each set inside the 3:00 window with minimal variance, only slight as the wall walks increase in reps.

Primary Objective: Maintain consistent pacing across all four sets as wall walk volume increases

Secondary Objective: Complete the bike + step-ups in sub 2:00 on every set

Optional Accessories (Checkmark)

8:00 EMOM, For Load

2 Turkish Get-Ups

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: Deadlift (5 x 8 at 78% of 1RM
***All sets
Rest as needed)

B: Metcon (Checkmark)

4 sets

10 Sumo DL high pull

10 DB glute bridges

12 GHD (Hamstrings)

***

5 DBs Supersets (ea set is 20 reps)

5 Reverse curls

5 Hammer curls

5 ISO curls (Alt bicep curl - non working arm at 90 degrees)

5 Bicep curls (slight pinky twist at the top)

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