Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

No 5AM class Presidents Day 2/16

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

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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

Barbell Warm-Up

High Hang (Hip), Hang (Knee), Low Hang

2-3 Reps @ Each Position

- Snatch Pull

- Snatch High Pull

- Muscle Snatch

- Power Snatch

- Snatch Balance to 2-4-6in Drop (Power Positions)

Then Add Loads that allow the barbell to be off the floor

Perform 1 Power Snatch, 1 Hang Power Snatch and 1 High Hang Power Snatch

* The focus here is to develop aggressive hip extension on the third pull under the bar. Focus on driving up through the bar and pulling under the bar with an aggressive turnover and punch into the catch.

Build to starting loads on the barbel.

Specific Prep After Snatch (Checkmark)

6-8 GHD Sit-ups building range of motion (Focus on driving through the legs)

3/3 Single Arm Devils Press @ Warm-Up Loads

3 Shuttle Runs, Practice Rhythm and Turnaround

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5 GHD Sit-Ups

3/3 Single Arm Devils Press @ Working Loads

3 Shuttle Runs at Goal Pace

3-Position Power Snatch (5 Rounds for weight)

For Load:

Every 2:00 x 5 Sets @ 55-70%

3 Position Power Snatch

*Floor, Hang, High Hang

% is Based on 1RM Power Snatch
These should be crisp, RPE 6-7 efforts focused on speed through extension and under the bar.

Modifications:

- Move to all Power Snatches from the Hang Position

- Adjust to a 3 Position Power Clean

- Move to 6 Alt Dumbbell Snatch, For Load

"Stride and Rhythm" (5 Rounds for time)

For Time:

Every 3:00 x 5 Sets

15 GHD Sit-Ups

10 Single Arm Devils Press

5 Shuttle Runs

Dumbbells: 1 x (Rx50/35, S 40/25)

Shuttle Run: 25/25ft, (7.5/7.5m)
Goal: 1:45-2:15/ Set

Stimulus: Midline / Muscular Endurance

RPE: 7/10

Primary Objective: Consistent pacing on Devils Press and Shuttle Runs

Secondary Objective: Maintain RPE Guidance and quality sets on Toes to Bar