Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

3 Sets: For Quality

200m Run or 1:00 Cardio Choice

:15/:15 Samson Stretch

20 Bear Plank Shoulder Taps

10 Alternating Box Step-Ups

10 Kettlebell Deadlifts + 10 Russian Kettlebell Swings

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Specific Barbell Prep (From the Rig)

5 Empty Barbell Back Squats

3 Back Squats @ 40-50%

3 Back Squats @ 50-50%

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Then Load to Working Weights on the Barbell

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Specific Prep and Loading after Back Squats

:15 Wall Lean March + :15 Wall Lean Sprint

8 Kettlebell Swings + 8 Russian Kettlebell Swings

3 Burpee Box Jump Overs

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150m Run

10 American Kettlebell Swings

4 Burpee Box Jump Overs

Back Squat (Weightlifting Variable Reps & Sets)

This is a back off week for the back squat, and should be RPE 6-7 efforts here.

Modifications:

- Adjust to Box Squats for most as a good starting alternative.

- Move to 6 Alt Back Rack Reverse Lunges @ Moderate Loads

- Lastly possibly sub out 3 Sets of 8-10 Barbell Hip Thrusts during the 8 minute segment.

"Open Range" (Time)

For Time:

3 Rounds

400m Run

20 American Kettlebell Swings

10 Burpee Box Jump Overs

Kettlebell: (Rx53/35, S 44/26)

Box Height: (Rx24/20, S 20/16″)
Score = Time

Goal: 10:00 - 13:00

Time Cap: 15:00

RPE: 8.5/10

Stimulus: Leg Stamina / Aerobic Capacity

Primary Objective: Maintain a strong, repeatable running pace across all three rounds, while moving efficiently through swings and burpee box jump overs without unnecessary spikes in heart rate

Secondary Objective: Consistent split paces / round

Mobility (Checkmark)

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose