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

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Butterfly Pull-Ups

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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

Stimulus: Mixed-modal baseline test assessing cyclical output, gymnastics stamina, and leg endurance under repeatable fatigue

RPE: 8.5–9/10

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