Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

No 5AM class Presidents Day 2/16

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2 Sets: for Quality

6/6 Kettlebell Halo

6/6 Kettlebell Windmill

6 Up Dog to Down Dog Pike Push-Up

10 Hollow Rocks

10 Alternating V-Ups

Specific Prep

3 Sets:

6 Tall Muscle Cleans

6 Bradford Press with Lockout

:20 Behind the Neck Elbow Punch Throughs

6 Bar Kip Swings

4 Strict Knee Raises

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Barbell to Rack

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Push Press

3 Reps @ 50%

3 Reps @ 55-60%

3 Reps @ 60-65%

Then Working Loads on the Barbell

Primer for the Workout (After Push Press)

3 Power Clean and Jerks, Light Loads

3-4 Kipping Knees to Chest

3-4 Building Toes to Target / Toes to Bar

3 Power Clean and Jerks @ Working Loads

3 Toes to Bar / Mod for the Day

Push Press (Weightlifting Variable Reps & Sets)

Goal: 5-8 Reps for max set

Modifications:

- Strict Press or Dumbbell Push Press or Strict Press

- Alternatively Move to Incline Bench Press or Dumbbell Incline Bench Press

CrossFit Games Open 13.4 (AMRAP - Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
(Rx135/95, S 115/75)

Goal: Advance well past the 15s

Stimulus: Ascending barbell cycling and midline stamina under a tight time constraint

RPE: 9/10

Primary Objective: Maintain efficient barbell cycling without missed reps

Secondary Objective: Keep toes-to-bar in controlled, repeatable sets to protect grip and breathing

Optional Accessories (Checkmark)

3 Sets: For Quality

10 V-Ups

10 Hollow Rocks

10 Russian Twists

:10 Hollow Hold