Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

400m Run with Partner and Medball

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10m Knee Hug + Lunge and Twist

10m Toy Soldiers

10/10m Lateral Lunge and Step

10m Walking Figure 4 Stretch

3 Sets:

10 Medball Partner Chest Pass

10/10 Medball Rotational Pass

10 Partner Banded Paloff Press

Specific Prep: Get to Specific Working Loads in 1-2 Sets

100ft (30m) Farmers Carry

25ft (7.5m) Farmers Walking Lunge

8 Synchro Air Squats

1 Partial Wall Walk + 1 Wall Walk

CrossFit Games Open 26.2 (Checkmark)

TBD!!!

"Double Down" (Time)

For Time: With Partner

400m Run (Together)

400m Farmer Carry (Split)

400m Run (Together)

100 Synchro Air Squats

400m Run (Together)

100m Dual DB or KB Farmers Walking Lunge (Split)

400m Run (Together)

24 Wall Walks (Split) (10in from wall)

Farmer Carry: DB 2x(Rx50/35, S 40/25) or KB (Rx53/35, S 44/26)

Farmers Walking Lunge: DB 2x(Rx50/35, S 40/25) or (Rx53/35, S 44/26)
Score = Time

Goal: 30–40 minutes

Time Cap: 40 minutes

RPE: 8–8.5/10

Stimulus: Aerobic Capacity / Muscular Endurance / Midline Stability

Primary Objective: Manage the carrying and lunging volume as a team , communicate load sharing on split movements and keep transitions tight between partners.

Secondary Objective: Keep all four runs together and at a pace both partners can sustain. The runs are the glue of this workout, do not let one partner red line while the other recovers.

Accessories (Checkmark)

For Quality:

3 Sets

:30 Wall Sit March

:30 Weighted Sorenson Hold