Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep and Flow

2 Sets: For Quality

6 Inchworm to Hollow

8 Alternating Scorpions (Slow and Deliberate)

6 Up Dog to Down Dog + Calf Gas Pedals

4 Pike Push-Ups + 4 Push-Ups

Specific Prep (Barbell at the Rack)

3-4 Sets

2 Pause Dip and Drive

+

3 Push Press

*Build to starting loads on Push Press

Focus: Drive through the floor, keep foot contact, and maintain a vertical torso, bar path, and finish with a strong lockout over midline.

Specific Prep and Primer after Push Press

2 Sets:

1 Partial Wall Walk + 1 Full Wall Walk + Wall Facing Handstand Push-Ups

5 Dumbbell Bench Press

2-3 Shuttle Runs

Build to working loads over 2 sets on the dumbbell bench. This little primer and prep flow should only take 5-7

Push Press (Weightlifting Variable Reps & Sets)

This progression is the start of our progression towards our 5RM with the focus on developing good sustainable quality volume here at the front end of our cycle.

"Identity Drift" (AMRAP - Rounds and Reps)

10:00 AMRAP

1-2-3-4-5... Wall Walk Complex

10 Dumbbell Bench Press

5 Shuttle Runs

Dumbbells: 2 x (Rx50/35, S 40/25)

Wall Walk Complex = 1 Wall Walk + 1 Wall Facing Handstand Push-Up (10 in From Wall)

Shuttle Run: 25/25ft
Goal: 4-5+ rounds

Stimulus: Shoulder endurance, upper-body pressing stamina, and cyclical pacing under increasing gymnastics demand

Workout RPE: 8/10

Primary Objective: Manage wall walk complex volume growth without stalling out

Secondary Objective: Keep dumbbell bench sets unbroken throughout