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:

:30-:45 Jump Rope Practice

6-8 Inchworm Push-Ups

16 Bear Plank Shoulder Taps

10/10 Single Leg Glute Bridges

12 Glute Bridge Banded Pull-Aparts

Specific Prep:

2 Sets

Single Arm Upright Row

Single Arm Strict Press

8-10 Scapular Push-Ups + 4-6 Push-Ups

4-6 Strict Knee Raises

8 Bar Kip Swings

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Build to Working Toes to Bar Modification and Dumbbell Snatch Loads prior to Bench

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-60%

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Then Load to Working Weights on the Bar

Bench Press (Weightlifting Variable Reps & Sets)

Goal: 8+ Reps (15 Rep Cap)

"Double Agent" (Time)

4 Sets: For Time

16-14-12-10 Toes to Bar

24 Crossovers or 48 Double Unders

16-14-12-10 Alt Dumbbell Snatch

Rest 1:00 b/t sets

Dumbbell: (Rx50/35, S 40/25)
Time Domain: 10-15 minutes

Time Cap: 15 min

Stimulus: Grip / Interference and Gymnastics Density

RPE: 8–8.5/10

Primary Objective: Look to maintain big sets on the toes to bar and snatches, if not unbroken.

Secondary Objective: Complete the workout sub 10:00

Optional Accessories (Checkmark)

For Quality

3 Sets:

:20 GHD Extended Supine Plank

:15/:15 Single Arm Ring Plank