Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General

2 Sets:

12/9 Calorie Bike

8/8 Single Arm Dumbbell Deadlift

6/6 Single Arm Dumbbell Hang Snatch

4 No Jump Burpees

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

Specific

2 Sets: @ Warm-Up Loads

3 Dual Dumbbell Burpee Deadlift

4 Dual Dumbbell Sumo Deadlifts

5 Dual Dumbbell Hang Muscle Snatch

2 Devils Press

3 Jumping Pull-Ups, Controlled Eccentric

Primer

Perform 1 Set @ Working Loads and Mods

3 Devils Press

4/3 Strict Pull-Ups

5/4 Calorie Bike

"Dark Horse" (AMRAP - Rounds and Reps)

16:00 AMRAP

4 Devils Press

8/6 Strict Pull-Ups

14/10 Calorie Bike

Dumbbells: 2x(Rx50/35, S 40/25)
Score = Rounds + Reps

Goal: 4-6 rounds

RPE: 8.5–9/10

Stimulus: Gymnastics Strength / Grip Endurance / Aerobic Capacity

Primary Objective: Manage the Devils Press as the anchor of each round, keeping the reps unbroken and control the dumbbell overhead to preserve grip and shoulder endurance across 16 minutes.

Secondary Objective: Hold strict pull-ups in consistent sets round to round. Avoid going to failure, breaking up early will help with compounding fatigue later in the workout.

Bodybuilding Finisher (Checkmark)

4 Sets:

10 Dumbbell Chest Flys

10 Dumbbell Hex Press

Rest 30 sec

10 Ring Rows

10 Dumbbell Bicep Curls

Rest 30 sec