Announcements

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

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Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Arm Swings

- Hand to Hand Wrist Circles

-Trunk Rotations

- Bow and Bend

- Down Dog Toe Touches

- Quarter Squat Reactive Jumps

Plyometrics / Warm-Up (8-10min)

3 Sets

4/4 Skater Jumps

4 Broad Jumps

6 Depth Drop to Vertical Jump

Specific Prep (Checkmark)

4 Clean Deadlifts

4 Tall Muscle Cleans

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

3 Hang Power Cleans

2 Front Squats

3 Hang Squat cleans

Then add loads

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Build to Working Weights on the Power Clean and Squat Clean Warm-Ups

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Spend some time here moving through kipping pull-up progressions and butterfly pull-up progressions prior to the workout

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Butterfly Pull-Up Technique

"Prime Directive" (5 Rounds for weight)

10:00 EMOM

Minute 1: 2 Power Clean + 1 Squat Clean

Minute 2: 15 Pull-Ups

Strength Level 3: 10 Strict Pull-Ups

Cleans: Perform @ 75-85% of Limiter
Score = Load

Modifications:

- Adjust the loading and / or adjust to hang power cleans

- Newer Athletes should look to hit 3 Hang Power Cleans + 3 Front Squat to dial in positions.

Back Squat (Weightlifting Variable Reps & Sets)

Modifications and Adjustments:

- Move to a Box Squat to limit knee and back pain

- Adjust to Split Squats or Reverse Lunges for those specifically dealing with SI joint disfunction

- Can adjust to Hip Thrusts if both alternatives still create issues

Accessories (Checkmark)

For Quality

3 Sets

18 GHD Hip Extensions

16 Kettlebell Gorilla Rows

12 Dumbbell Hammer Curls