Announcements

No 5AM class MLK 1/19

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

1:30 - 1:00 - :30 Row (increasing intensity)

8 Romanian Deadlifts

6 Tall Muscle Cleans

20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility)

8 Quarter Squat Reactive Jumps

*The goal here will be to target the 1:00 Row @ Goal Pace for the Day and the :30 second Row at faster than goal pace

Coaches Notes: This would also be a great day to go over Rowing Technique and Drills as part of the Warm-Up

Specific Barbell Prep

2-3 Sets

Slow Clean Pull

Low Hang Power Clean (Pause @ Low Hang for 1-2 sec)

Power Clean (Not TnG)

-

3 Sets: Building Loads

Clean Pull

Low Hang Power Clean

Power Clean

"Under Pressure" (5 Rounds for time)

For Time:

Every 4:30 x 5 Sets

18/14 Cal Row or Ski or 13/10 Cal Bike

Power Clean (all reps as singles)

Loading:

Set 1: 10 reps @ 60%

Set 2: 6 reps @ 70%

Set 3: 4 reps @ 80%

Set 4: 2 reps @ 90%

Set 5: 12 reps @ 50%

% Based on 1RM Power Clean
Score = Total Working Time

Goal: Row in 1:30 / Sets Sub 3:30

Score: Sum Total Interval Time

RPE: 8/10

These are all meant to be done as mostly quick singles today. Keep the row at an RPE 8 pace so we create some aerobic and lower body fatigue, but can still lift confidently here. The singles at 90% will be demanding and require a high level of focus today. The last set is a burner to finish this, push the pace a bit more and plan to stay on top of the bar.

Stimulus: Aerobic fatigue into heavy barbell exposure with a high-output finisher / drop set style barbell work

RPE: 8/10

Primary Objective: Execute technically sound singles at all loads, especially the 90% set

Secondary Objective: Maintain a consistent row pace without compromising barbell focus

Optional Accessories (Checkmark)

3-4 Sets

7/7 Bulgarian Split Squats (Single Dumbbell or Kettlebell)

7/7 Single Arm Kettlebell Z-Press

:15/:15 Single Arm Ring Plank