Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

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General Warm-Up (6-8 minutes)

3:00 Cardio Choice

:30/:30 KB Ankle Stretch

:30/:30 Banded Shoulder Distraction

2 Rounds

10 Wrist Rocks

10 Alternating Calf Stretches

10/10 Hip Circles

10/10 Kneeling Thoracic Rotations

10 Alternating Bird Dogs

Specific Warm-Up (8-10 minutes)

2 Rounds

10 Cossack Squat

5/5 Kettlebell Windmill

5/5 Single Arm Ring Rows

20 Alternating Barbell Front Rack Stretch

5 Front Squat + 5 Push Press + 5 Thruster (empty Bar)

10 Scapular Pull-ups + 10 Kip Swings

Specific Workout Primer

7 Pull-ups

15 Double Unders

7 Thrusters

-Rest 1:00-

5 C2B Pull-ups

15 Double Unders

5 Thrusters

-Rest 1:00-

3 Bar MU

15 Double Unders

3 Thrusters

Use this as a guide and adjust based on scaling modifications for the workout

CrossFit Games Open 25.2 (22.3 Repeat) Rx'd: (Ages 16-54) (Time)

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes*

F: 65 lb (29kg), then 75 lb (34kg), then 85 lb (38kg)

M: 95 lb (43kg), then 115 lb (52kg), then 135 lb (61kg)

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.2 (22.3 Repeat) Rx'd: (Ages 16-54) click here
Goal: Finish under the Cap: Efficient barbell cycling and gymnastics management to push deep into the workout, ideally finishing under the time cap.

Primary Objective: Maintain a sustainable but aggressive pace to finish within the 12-minute cap.

Secondary Objective: Stay composed on the thruster weight jumps, moving with intent but not rushing. Breathe through double-unders to control heart rate before returning to the barbell or rig.

Stimulus: High Skill / Grip Fatigue Sprint

RPE: 8-9/10 early → pushing to 10/10 by the bar muscle-ups and final thrusters.

CrossFit Games Open 25.2 (22.3 Repeat) Scaled: (Ages 16-54) (Time)

For time:

21 jumping pull-ups

42 single-unders

21 thrusters (weight 1)

18 pull-ups

36 single-unders

18 thrusters (weight 2)

15 chest-to-bar pull-ups

30 single-unders

15 thrusters (weight 3)

Time cap: 12 minutes*

F: 45 lb (20kg), then 55 lb (25kg), then 65 lb (29kg)

M: 65 lb (29kg), then 85 lb (38kg), then 105 lb (47kg)

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.2 (22.3 Repeat) Scaled: (Ages 16-54) click here

CrossFit Games Open 25.2 (22.3 Repeat) Masters 55+ (Time)

For time:

21 jumping pull-ups

42 double-unders

21 thrusters (weight 1)

18 pull-ups

36 double-unders

18 thrusters (weight 2)

15 chest-to-bar pull-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes*

F: 45 lb (20kg), then 55 lb (25kg), then 65 lb (29kg)

M: 65 lb (29kg), then 85 lb (38kg), then 105 lb (47kg)

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.2 (22.3 Repeat) Masters 55+ click here

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories

3 Sets: For Quality

20 second Hollow Hold

30/30 second Side Plank

60 second Forearm Plank