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:

:45 Cardio Choice

10 Scap Push-Ups

10 Alternating Samson Lunges

12 Band Pull-Aparts

:30 Dead-Hang / 10 Scapular Pull-Ups

6/6 Single Arm Ring Rows

---

Bench Press Specific Warm-Up:

Prime pressing pattern and shoulder stability

Empty Barbell:

8 Tempo Bench Press (3-sec lower)

6 Bench Press @ normal tempo + :10 Pause Hold at Lockout on last rep

-

Then add loads

5 Bench Press @ 40–50%

5 Bench Press @ 50–55%

3 Bench Press @ 60%

Cue: Strong foot drive, upper-back tension, consistent bar path.

Bench Press (Weightlifting Variable Reps & Sets)

Strength Big Tri-Set (Checkmark)

Every 5:00 x 3 Sets

6 Strict Pull-Ups

12 Ring Rows

24 Dual Dumbbell Hammer Curls
- For the Strict Pull-Ups, we are looking for a challenging set. We can create challenge by adding loads to the pull-ups or moving to strict chest to bar. For scaling purposes, add band tension that allows 6 challenging reps with controlled strict form.

Other modifications today would be to move to a challenging toenail spo t variation.

- For the Ring Row, lets look to create an angle that is both challenging, yet sustainable for 12 unbroken reps.

- Dumbbell Hammer Curls: Light Loads that can be done as 24 unbroken. We can sub out Banded Curls if needed and have a great 24 rep bicep burnout set here at the end of each set

*Yes, this is a repeat... got some great feedback on the strength stimulus for this one.

Goal: Complete all reps with strict control and no form degradation

Stimulus: Vertical pulling strength, horizontal pulling stamina, and upper-arm hypertrophy

RPE: 5-6/10, just a pump!

Primary Objective: Perform 6 strict pull-ups as a challenging, unbroken set

Secondary Objective: Maintain unbroken ring rows and hammer curls with full control

[Strength Big Tri-Set: L2, L1, Masters 55+, & Travel]] (Checkmark)

Level 2, 1, Masters 55+:, Travel / Hotel

Every 5:00 x 3 Sets

6 Banded Strict Pull-Ups

12 Ring Rows

24 Dual Dumbbell Hammer Curls

[Strength Big Tri-Set: Competitor] (Checkmark)

Every 5:00 x 3 Sets

6 Strict Chest to Bar Pull-Ups

12 Ring Rows, Feet Elevated

24 Dual Dumbbell Hammer Curls

Mobility (Checkmark)

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Optional Accessories (Checkmark)

For Quality

Part A)

3 Sets

:30 Wall Facing Handstand Hold

20 Banded Tricep Extensions

Part B)

2 Sets:

20 Alt Barbell Wrist Extensor Rolls

10-12 Weighted Maltese Raises