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: For Quality

1:00 Cardio Choice

8/8 Single Leg Kettlebell Deadlifts

8/8 Single Leg Hip Thrust off Bench

:20 Dead-Bugs

:20 Ring Plank

Specific Prep

3 Sets

5 Sumo Deadlifts, Building to Working Loads

5/5 Single Leg Hip Thrust off Bench

5 Ring Push-Ups

:15 Wall Supported Handstand Hold

"Park Maintenance" (5 Rounds for weight)

Every 1:30 x 10 Sets, Alt Stations (5 @ Each)

Station 1:

8 Sumo Deadlifts

6/6 Single Leg Hip Thrust off Bench (DB or KB Loaded)

Station 2:

8/6 *Ring Push-Ups

:30 Wall Supported Handstand Hold

Ring Push-Up Standard: Rings Parallel to Floor

Tempo Prescription

Sumo Deadlifts: 21X1

Ring Push-Ups: 21X1

Single-Leg Hip Thrusts: Controlled and smooth tempo, prioritizing symmetry and positional control

Handstand Hold: Active shoulders, ribs down, neutral head position
Score = Sumo Deadlift Loads + Record Other Movement Mods in Notes

Stimulus: Posterior-chain strength, horizontal pushing control, and shoulder stability under low fatigue

Workout RPE: 5-6/10

Primary Objective: Execute all tempo-controlled reps without loss of position or rushed transitions

Secondary Objective: Maintain symmetry and control on unilateral hip thrusts and stable positions in the handstand hold

[Park Maintenance: L2, L1, & Masters 55+] (5 Rounds for weight)

Level 2:

As prescribed

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Level 1:

Every 1:30 x 10 Sets, Alt Stations (5 @ Each)

Station 1:

8 Sumo Deadlifts (Off Blocks)

6/6 Single Leg Hip Thrust off Bench (Unweighted)

Station 2:

8/6 *Ring Push-Ups

:30 Straight Arm Plank

Ring Push-Up Standard: @ 45 degree Angle

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Masters 55+:

As prescribed

[Park Maintenance: Competitor & Travel (5 Rounds for weight)

Competitor:

As prescribed

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Travel / Hotel:

As prescribed

Accessory Finisher (Checkmark)

For Quality

5 Sets:

7/7 Single Arm Kettlebell Z-Press

7/7 Side Plank Banded Rows

Mobility (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose