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 to Specific

2 Sets: For Quality

10 Bend and Bows

20 Plank Shoulder Taps

:15/:15 Single Arm Plank

20 Lateral Line Hops

20 Forward/Back Line Hops

-

2 Sets

8 Dual Kettlebell Deadlifts @ working loads

15-20 Double Unders or 30-40 Single Unders

Then Get into Handstand Walk Drills

Gymnastics Skill (Checkmark)

Handstand Walk

- Wall Walk + Handstand Hold

- Handstand Shoulder Taps

- Handstand Walk to Wall

- Partner Handstand Walks

“Still Showing Up” (Time)

For Time

10-20-30-40-50

Foot Handstand Walk

Double Unders

*12 Dual Kettlebell Deadlifts

Kettlebells @ 2 x (Rx50/35, S 40/25)

Handstand Walk Meters = 3-6-9-12m
Goal: 11-15 minutes

Time Cap: 20 minutes

Stimulus: Skill-based conditioning with progressive gymnastics volume under grip and midline fatigue

RPE: 7/10

Primary Objective: Stay composed and efficient on handstand walk segments to keep the ladder moving

Secondary Objective: Maintain relaxed rope rhythm and controlled hinging on kettlebell deadlifts

Mobility (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch