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Feb 27 -Mar 13 CrossFit Open Starts

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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

2 Sets: For Quality

10 Banded Pull throughs

12 Banded Pull Aparts

5/5 Dumbbell Windmills

20 Bear Plank Shoulder Taps

8-10 Deficit Push-Ups

:15 Hollow Hold

Specific Prep

3 Sets:

3-5 Barbell Bench Press Building to Working Loads

4-6 Dumbbell Renegade Rows, Building to Working Loads

5-7 GHD Sit-Ups, increasing range of motion and getting correct set-up

CrossFit Games Open 26.2 (AMRAP - Reps)

For time:

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 chest-to-bar pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 muscle-ups

Time cap: 15 minutes

♀ 35-lb (15-kg) dumbbell

♂ 50-lb (22.5-kg) dumbbell

alternative workout "Iron Minute" (Weight)

For Load

16:00 EMOM

Minute 1: 10 Bench Press

Minute 2: 14 Renegade Rows

Minute 3: 18 GHD Sit-Ups

Minute 4: Rest

Bench Press: 60% of 1RM

Renegade Row: 2x50/35lb (22.5/15kg)
Score = Bench Press Load

Record Notes on other two exercises

Goal: Complete all reps within each minute with 10–20 seconds to spare

RPE: 6-7/10

Stimulus: Strength / Muscular Endurance / Midline

Primary Objective: Hold consistent bench press mechanics across all 4 sets as 60% should feel challenging, but never grindy. Focus on controlled descent, full range of motion, and driving through a strong lockout every rep.

Secondary Objective: Maintain strict body mechanics on the renegade rows, avoiding hip rotation and sloppy bracing. The rest minute is there for a reason, use it to reset breathing and prepare for the next set.

Accessory Finisher (Checkmark)

F or Quality

3 Sets:

10 Reverse Nordic Curls

20 Alternating V-Ups

:30 Ring Plank

:20/:20 Side Plank