Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

1-2 Sets

1:00 Cardio of Choice

10 Bootstrap Squats

:15/:15 Banded Front Rack Stretch

:20 Extended Plank Reverse Bridge

1:00 Jump Rope (moving from singles to practicing and touching on doubles)

Specific Barbell Prep / Empty to Light Barbell

High Hang (Hip), Hang (Knee)

2-3 Reps @ Each Position

- Clean Pull

- Clean High Pull

- Muscle Clean

Then

3-4 Reps @ Each Position

- Tall Power Clean

- Hang Power Clean

- Low Hang Power Clean

Specific Primer after the Weightlifting Portion

1-2 Controlled Sets:

5 Deadlifts

10 Wall Balls

25 Double Unders

Power Clean (Take 12:00 to Establish
5RM Power Clean
)

advanced: TnG

adjusted : Quick Singles

Modifications

- Adjust to a Hang Power Clean / Block Power Clean

- Or Can Move to Dumbbell Power Cleans for any Front Rack Issues

- Clean Pulls could be alternative for shoulder issues that limit the turnover

"Dead Weight" (5 Rounds for time)

For Time:

Every 3:00 x 5 Sets

10 Deadlifts

20 Wall Balls

50 Double Unders (A: 75 Single Unders)

Wall Ball: (Rx 20/14, S 16/12) to 10/9ft

Deadlift: (Rx 225/155, S 165/125)
Score = Sum Total Time

Goal: Complete each set in 2:00–2:30, leaving 30–60 seconds of rest each round

RPE: 8.5/10

Stimulus: Barbell Conditioning / Lactate Threshold

Primary Objective: Hold the deadlift unbroken or in no more than 2 quick sets, this is the anchor of each round and sets the tone for everything that follows.

Secondary Objective: Move through wall balls at a steady, unbroken pace and transition immediately to the rope. The double unders are your window to breathe before the next round begins.

Mobility (Checkmark)

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch