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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Warm-Up:

Mobility Prep and Body Heat: (5-7 minutes)

2:00 Cardio Choice

:30/:30 Pigeon Pose

:30/:30 Couch Stretch

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

Warm-Up Game (5 minutes)

Kettlebell Plank Tap Race

Specific Warm-Up (8-10 minutes)

Go over the Sumo Deadlift High Pull: Stance and Grip being the primary areas to address. Then moving into the finish position at collarbone height, with extra attention to bar path and timing of hip extension and the pull. Tackle 2 sets of 3-5 reps

- Talk through Thruster cycling speed and efficiency, building in time to go through pulling the bar down and getting into the quality Front Rack position. Tackle 2 sets of 3-5 reps

- Finally, go through Kipping / Butterfly Pull-Ups and modifications for the day

Tackle 2 sets of 3-5 reps

Specific Workout Primer (2-3 minutes)

2 Sets

4 Sumo Deadlift High Pull

4 Thrusters

4 Pull-Ups

Rest 1:00 b/t sets

"Soulmates" (AMRAP - Rounds and Reps)

18:00 AMRAP

Alternating Full Rounds with a Partner

9 Sumo Deadlift High Pull

9 Thrusters

9 Pull-Ups

Load: (Rx 95/65, S 75/55)

Score = Total Rounds + Reps

Flow: Athlete number 1 will get into the AMRAP by starting off with 9 Sumo Deadlift High Pulls, Followed by 9 Thrusters and then finishing off the round with 9 Pull-Ups before partner 2 will tackle the round of 9 Sumo Deadlift High Pulls, 9 Thrusters, and 9 Pull-Ups. Partners will alternate for the entire 18:00 AMRAP, accumulating as many rounds and reps as possible.
Goal : 14-18 Rounds Total (7-9 Rounds / Partner)

This is ideally keeping each round to around 1 minute on / 1 minute off.

Primary Objective: Complete the barbell movements unbroken.

Secondary Objective: Complete each round as close to 1:00 as possible.

Bodybuilding Finisher (Checkmark)

3 Rounds

-Max Supine Grip Chin-Over Bar Hold

10-12 Barbell Bent Over Rows

10-12 Dumbbell Hammer Curls

Rest 1:30 b/t sets

1sec = 1 Rep