Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2 Sets: For Quality

1:00 Bike

:30 Shuttle Runs

:15 Hollow Hold

:30 Glute Bridge Hold

10 Alternating Bird Dogs with Pause at Extensions

Specific Prep and Primer

12/9 Cal Bike

4 Shuttle Runs

1 Partial Wall Walk + 1 Full Wall Walk

9/7 Cal Ski

6 GHD Sit-Ups

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Then make sure athletes have an understanding of flow and and style of workout.

"The Terminal List" (10 Rounds for time)

Every 3:00 x 10 Sets, Alt Stations (2 @ Each)

13/10 Cal Bike or 18/14 Cal Row or Ski

[X]

[X] =

Set 1: 8 Shuttle Runs

Set 2: 6 Wall Walks

Set 3: 13/10 Cal Bike or 18/14 Cal Row or Ski or 8 Shuttle Runs)

Set 4: 24 GHD Sit-Ups

Set 5: Rest *Note: You still must complete the first Cals during this station

Shuttle Run = 25/25ft

Wall Walk: 10in From Wall
Score = Total Working Time (Logged per Set)

Goal: Complete each set in under 2:30

Stimulus: Aerobic repeatability under varied interference (gymnastics, midline, cyclical machines)

RPE: 7.5–8/10

Primary Objective: Complete each first cal in under 1:00

Secondary Objective: Complete all [x] movements in under 1:30

Optional Accessories (Checkmark)

For Quality

3 Sets:

20 Weighted Russian Twists

:40 Nose to Wall Handstand Hold