Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Functional Fitness

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General Warm-Up (8-10 minutes)

3 Sets: For Quality

1:00 Cardio Choice

12-16 Banded Pull Aparts

6/6 Kettlebell Halos

6/6 Kettlebell Windmills

20 Bear Plank Shoulder Taps

12 Alternating Down Dog Toe Touches

Specific Warm-Up (8-10 minutes)

-Go over Barbell Specific Prep for the Bench: Target activating the posterior chain and breaking the bar as you pull into the body. Work up over 3-4 sets of 2-3 reps until 70% of your 1RM

-Tackle the Farmers Lunges with the goal of working on feet and width as you step together, maintaining an upright torso. Test 2-3 sets building loads for 4-6 steps at a time

-Go over GHD Specifics, talking about where your butt should be on the pads and moving through the correct positions. Touch 5-10 reps here building range of motion.

"Bus Tour" (5 Rounds for weight)

20:00 EMOM

minute 1: 5 Bench Press

minute 2: 50ft (15m) Farmers Walking Lunge

minute 3: 15 GHD Sit-Ups

minute 4: Rest

Barbell Load: 70%+ of 1RM Bench Press

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

Score = Sum Total Load on Bench Press
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Stimulus: Strength + Strength Endurance and Midline Work

RPE: 6/10

Primary Objective: Complete all movements by the 45 second mark on the clock

Secondary Objective: Achieve all bench press sets between 70-80% of 1RM Bench Press

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

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Warm-Up:

Mobility Prep and Body Heat: (5-7 minutes)

2:00 Cardio Choice

:30/:30 Pigeon Pose

:30/:30 Couch Stretch

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

Warm-Up Game (5 minutes)

Kettlebell Plank Tap Race

Specific Warm-Up (8-10 minutes)

Go over the Sumo Deadlift High Pull: Stance and Grip being the primary areas to address. Then moving into the finish position at collarbone height, with extra attention to bar path and timing of hip extension and the pull. Tackle 2 sets of 3-5 reps

- Talk through Thruster cycling speed and efficiency, building in time to go through pulling the bar down and getting into the quality Front Rack position. Tackle 2 sets of 3-5 reps

- Finally, go through Kipping / Butterfly Pull-Ups and modifications for the day

Tackle 2 sets of 3-5 reps

Specific Workout Primer (2-3 minutes)

2 Sets

4 Sumo Deadlift High Pull

4 Thrusters

4 Pull-Ups

Rest 1:00 b/t sets

"Soulmates" (AMRAP - Rounds and Reps)

18:00 AMRAP

Alternating Full Rounds with a Partner

9 Sumo Deadlift High Pull

9 Thrusters

9 Pull-Ups

Load: (Rx 95/65, S 75/55)

Score = Total Rounds + Reps

Flow: Athlete number 1 will get into the AMRAP by starting off with 9 Sumo Deadlift High Pulls, Followed by 9 Thrusters and then finishing off the round with 9 Pull-Ups before partner 2 will tackle the round of 9 Sumo Deadlift High Pulls, 9 Thrusters, and 9 Pull-Ups. Partners will alternate for the entire 18:00 AMRAP, accumulating as many rounds and reps as possible.
Goal : 14-18 Rounds Total (7-9 Rounds / Partner)

This is ideally keeping each round to around 1 minute on / 1 minute off.

Primary Objective: Complete the barbell movements unbroken.

Secondary Objective: Complete each round as close to 1:00 as possible.

Bodybuilding Finisher (Checkmark)

3 Rounds

-Max Supine Grip Chin-Over Bar Hold

10-12 Barbell Bent Over Rows

10-12 Dumbbell Hammer Curls

Rest 1:30 b/t sets

1sec = 1 Rep

Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Warm-Up (8-10 minutes)

3 Sets: For Quality

9/7 Cal Bike or Row

:30/:30 second Samson Stretch

10 Banded Good Mornings

10 Alternating Cossack Squats

10/10 Single Leg Hip Thrust Off Bench

Specific Movement Prep (8-10 minutes)

6/6 Single Arm Hang Clean to Overhead @ Warm-Up Load

4 Lateral Burpees over Dumbbells

20ft (2x10ft ) Walking Lunge

–

2 Rounds

3/3 Single Arm Hang Clean to Overhead @ Working Loads

3 Lateral Burpees over Dumbbells

20ft (2x10ft ) Walking Lunge

–

Take 3:00 - 5:00 minutes to recoup and Get ready to workout

CrossFit Games Open 25.1 Rx (Ages 16-54) (AMRAP - Rounds and Reps)

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell*

3 dumbbell hang clean-to-overheads*

30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

F: 35-lb (15-kg) dumbbell

M: 50-lb (22.5-kg) dumbbell
To learn more about CrossFit Games Open 25.1 Rx (Ages 16-54) click here
Goal:

Maintain a steady pace and endurance management to push deep into the later rounds.

Focus on efficient transitions and unbroken lunges to keep the intensity high.

Primary Objective:

Control pacing early to handle the increasing reps efficiently.

Manage shoulder endurance and grip fatigue as the workout progresses.

Secondary Objective:

Keep burpees smooth and quick without redlining.

Maintain efficient dumbbell cycling to avoid unnecessary fatigue.

Stimulus: Progressive fatigue challenge with increasing reps each round.

Full-body endurance, testing lungs, legs, grip, and shoulders.

Steady aerobic work combined with muscular stamina.

RPE (Rate of Perceived Exertion): Starts at 7-8/10, building to 9+/10 in later rounds as reps accumulate.

CrossFit Games Open 25.1 Scaled Teenagers 15-16 and Scaled Masters 55+ (AMRAP - Rounds and Reps)

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell*

3 dumbbell hang clean-to-overheads*

30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

F: 10-lb (5-kg) dumbbell

M: 20-lb (20-kg) dumbbell
To learn more about CrossFit Games Open 25.1 Scaled Teenagers 15-16 and Scaled Masters 55+ click here

CrossFit Games Open 25.1 Scaled (Ages 16-54), Teenagers 14-15, and Masters 55+ (AMRAP - Rounds and Reps)

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell*

3 dumbbell hang clean-to-overheads*

30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

F: 20-lb (10-kg) dumbbell

M: 35-lb (15-kg) dumbbell
To learn more about CrossFit Games Open 25.1 Scaled (Ages 16-54), Teenagers 14-15, and Masters 55+ click here

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

3 Sets: For Quality

20 second Hollow Hold

30/30 second Side Plank

60 second Forearm Plank

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

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General /Specific Movement Prep (6-8 minutes)

2-3 Sets: For Quality

200m Run

1:00 Row, Increasing Intensity each set

10m Knee Hug Lunge and Twist

10m Walking Inchworm to Hollow Body Hold

10 Alternating Cossack Squats

:20 second Wall Supported Handstand Hold (Add weight shits if possible)

"Time Capsule" (5 Rounds for time)

Every 6:00 x 5 Sets

400m Run (A: 27/22 Cal Bike)

300m Row

20 Air Squats

10m Handstand Walk
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Goal: Sub 5:00 minutes / set

Stimulus: Aerobic Threshold / Gymnastics Skill Practice

RPE: 7/10

Primary Objective: Complete each working set in under 5:00 minutes

Secondary Objective : Consistency across all 5 sets

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner or together

10 KB swings

10 KB high pull

10 DBs hammer curls

10 DBs shoulder to overhead

250M weighted farmers carry

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Non Open athletes:

Build each movement across 8 sets

8 x 8 Pendlay rows

8 x 8 Yates rows

****

5 sets

8 Chest supported rows (use a bench on top of 12" boxes)

***

3 sets

8/8 Renegade rows

8 BB bicep curls
If you are competing in the Open - please see me

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Warm-Up: (4-6 minutes)

2:00 Cardio Choice

—

:20/:20 second Banded Front Rack Stretch

:30/:30 second Active Scorpion Stretch

20 Down Dog Toe Touches

40-60 seconds Alternating Active Pigeon Stretch

Specific Warm-Up ( 6-8 minutes)

2 Sets: For Quality

15 Double Unders or 30 Single Unders

8 Barbell Romanian Deadlifts

6 Tall Muscle Cleans

6 Strict Press

4 Hang Power Cleans

4 Push Press

Barbell Specific Primer (3-5 minutes)

2-3 Sets, Building Loads to starting weights

1 Clean Lift Off

1 Slow Pull Power Clean

3 TnG Power Cleans

Power Clean (Every 2:00 x 5 Sets
5 Tng Power Clean
Load: @ 65%+ of 1RM Power Clean

Building to a Heavy for the Day)

We are looking to start at 65% of our 1RM Power Clean today and build to a new 5RM. This was a re-test from Week 2 of our cycle and will be a great indicator of how far our barbell cycling and efficiency has come.

"Hunting Trip" (Time)

3 Rounds For Time

60 Double Unders (A:120 singles)

15 Deadlifts

12 Hang Power Cleans

9 Shoulder to Overhead

Barbell Load: (Rx135/95, S 115/75)
Goal Time Domain: 6-9 minutes

Time Cap: 10 minutes

Primary Objective: Barbell Cycling Efficiency and Movement Mechanics.

Secondary Objective: Consistent pacing each round with the goal of maintaining close to 2 minutes per round.

Stimulus: Barbell Cycling Efficiency

RPE: 9/10

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Warm-Up: (8-10 minutes)

2-3 Sets, For Quality

1:00 Cardio Choice

5/5 World’s Greatest Stretch

6 /6 Half Kneeling KB Windmi ll

6/6 Single Arm Ring Row s

10 Ring V-Out s

Specific Warm-Up (4-6 minutes)

2 Sets: For Quality

6 False Grip Ring Row

6 Bar Kip Swings

10 second Tuck L-Hang

4 Burpees + 4 Box Jump Overs

8/6 Calorie Bike

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Gymnastics Skill / Volume (8 Rounds for reps)

8:00 EMOM

3-5 Ring Muscle-Ups
Level 3: as prescribed

Level 2: 5 Strict Pull-Ups + 5 Strict Ring Dips

Level 1: 5-7 Ring Rows + 5-7 Push-Ups

"Live Ammo" (3 Rounds for calories)

12:00 EMOM

minute 1: 10 Burpee Box Jump Overs

minute 2: 15 Toe to Bar

minute 3: Max Calories

minute 4: Rest

Box: (Rx24/20, S 20/16″)

Score = Total Sum Calories
-

Goal: Complete Row or Ski 24/18 + Cals or Bike 18/13+ Cals

RPE: 9/10

Stimulus: Quad and Midline Stamina

Primary Objective: Finish with a strong cal Sprint on each round

Secondary Objective : Complete each set of Burpee Box Jump Overs in under 45 seconds.

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner or together:

Seated on a box: Complete with right arm - then repeat with left arm

8 DB Single arm hammer curl

8 DB Single arm shoulder to overhead

8 DB Single arm clean to overhead

200M DB Single arm overhead carry

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - HGX-FIT

A: Bench Press (Establish a new 3RM in 10min)

B: Bench Press (At 12:00. 80-85% from above
EMOM: 5 x 5)

C: Metcon (No Measure)

4 sets

6 DBs Barrel press

6 DBs Close grip press

3 sets

6 DB Pullover

10 DBs standing flys

***

2 x Drop sets with a partner

4 weight changes: Sets (1-3) 8-10 reps, set 4 max effort

Example barbell weight (85/75/65/55 max effort)