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

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep:

3 Sets:

1:00 Cardio Choice

6-8 Inchworm Push-Ups

16 Bear Plank Shoulder Taps

10/10 Single Leg Glute Bridges

12 Glute Bridge Banded Pull-Aparts

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-60%

-

Then Load to Working Weights on the Bar

Bench Press (Weightlifting Variable Reps & Sets)

"The Many" (Checkmark)

15:00 EMOM

minute 1: :30 Max Renegade Rows w/Push-Up

minute 2: 10-12 Ring Hamstring Curls

minute 3: 10 Dumbbell Bicep Curls + 10 Dumbbell Tricep Kick Backs

minute 4: :15/:15 Side Star Plank

minute 5: :15/:15 Copenhagen Plank

Loading = Choose loads that maintain quality movement (quality ROM over load today)
Goal: Maintain clean mechanics and controlled tempo across all movements

Primary Objective: Execute all movements with strict control and positional integrity

Secondary Objective: Accumulate quality volume without rushing or compensating

[The Many: L2, L1, & Masters 55+] (Checkmark)

Level 2:

As prescribed

---

Level 1:

15:00 EMOM

minute 1: :30 Max Renegade Rows

minute 2: :15 Feet Elevated Hamstring Plank

minute 3: 10 Dumbbell Bicep Curls + 10 Dumbbell Tricep Kick Backs

minute 4: :20/:20 Side Plank

minute 5: :20 Tuck Hollow

---

Masters 55+:

As prescribed

[The Many: Competitor & Travel] (Checkmark)

Competitor:

As prescribed or Day Off

---

Travel / Hotel:

As prescribed

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

Optional Accessories (Checkmark)

10 Sets

:30 Max Calorie Ski

- Rest :30 b/t Sets

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

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