Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2 Sets: For Quality

1:00 Row or ski

:15 Wall Lean March + :15 Wall Lean Sprint

10 Knee Hug + Lunge and Twist

8 Alt Box Step-Ups

6/6 Dynamic Lateral Lunge

Specific Prep

200/150m Row or ski

3 Burpees

3 Box Jumps

3 Burpee Box Jumps

2 Shuttle Runs

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200/150m Row or ski

3 Burpee Box Jumps

2 Shuttle Runs

"Ground & Pound" (Time)

For Time:

5 Sets:

300/240m Row or ski

12 Burpee Box Jumps

8 Shuttle Runs

Rest 1:00 b/t sets

Box Jump: (Rx24/20, S 20/16″)

Shuttle Run: 25/25ft (7.5/7.5m)
Score = Time

Goal: 3:00–4:00 per set / Total Time 20:00–28:00

RPE: 8/10

Stimulus: Aerobic Capacity / Lactate Threshold / Conditioning

Primary Objective: Establish a consistent row pace that allows you to step off and move directly into burpee box jumps — the row sets the rhythm for each set.

Secondary Objective: Keep burpee box jumps steady and rhythmic. Resist the urge to sprint early — the shuttle runs will expose any athletes who go out too hot.

Accessories (Checkmark)

For Quality

4 Sets:

:30/:30 Paloff Press Hold

:45 Sandbag Bear Hug Hold