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

2:00 Cardio Choice

-

2 Sets For Quality

10 Alternating Goblet Cossack Squats

5/5 Goblet Reverse Lunges

15 Banded Pull Aparts

10 Dead-Bugs

10 Bird-Dogs

Specific Loading for Barbell Back Rack Reverse Lunges

3 Sets: Building to Working Loads

4 Reps / Leg

*We want to make sure we have correct loading and positions here to reinforce great form and pull through the front leg as we stand and bring feet together.

Specific Prep and Secondary Warm-Up for Strength EMOM

3 Sets: Building to Working Loads and Heights

5 Back Squats @ 50-60-65%

3 Box Jumps

5-7 Dumbbell Bench Press

:5-:10 Ring Support *Work through mods here (Toenail Spot, Banded, or Ring Plank Hold)

Back Rack Lunge (Every 3:00 x 3 Sets
8 Reps / Leg

Perform @ the same weight across at 40-45% of 1RM Back Squat
*These will be performed from the Rack)

Modifications:

- Adjust to Dual Dumbbell Front Rack Lunges

- Adjust to Goblet Reverse Lunges

- Could even move to unweighted reverse lunges for those athletes that have limited stability and control in and out of the lunges.

"Force Transfer" (5 Rounds for weight)

Every 90 seconds x 10 Sets, Alternating Stations (5 Sets / Station)

Station 1: *Back Squats + 3 High Box Jumps

Station 2: 10 Dumbbell Bench Press + :15-:20 Ring Support Hold

Back Squats

Set 1: 7 Reps @ 65%

Set 2: 5 Reps @ 70%

Set 3: 5 Reps @ 75%

Set 4: 5 Reps @ 80%

Set 5: 3+ Reps @ 85%

Box Height: Choice

Bench Press Load: Choice
Score = Back squat + DB bench weight / round

Goals

Maintain positional integrity through heavy squatting

Consistent power expression on box jumps

Stable upper-body pressing and support strength

Stimulus: Maximal strength exposure paired with elastic power and upper-body stability

RPE: 6-7.5/10

Primary Objective: Execute high-quality squats at increasing intensity without positional breakdown

Secondary Objective: Maintain crisp, confident box jumps and controlled ring support holds throughout

Mobility (Checkmark)

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold