Announcements
Strong First Workshop March 8th 10am-12pm & 1-5pm
No Friday 6 & 7AM Open Gym during the CrossFit Open
HomeGrown AthletX - Functional Fitness
General /Specific Movement Prep (6-8 minutes)
2 Sets: For Quality
9/7 Calorie Bike
20/20 Line Hops (Forward and Back / Side to Side)
10 Hollow Rocks
20 Glute Bridges
10 Air Squats @ 3311 Tempo
Specific Movement Prep (8-10 minutes)
10 second Easy Bike + 10 second Hard Effort
:30 second Double Under Practice
10 V-Ups
10 Wall Ball Squats
-Spend 3-4 minute Talking through GHD points of performance and specifics-
10 second Easy Bike + 10 second Hard Effort
:30 second Double Under Practice
6-8 GHD Sit-Ups
10 Wall Balls
"Tread Lightly" (AMRAP - Rounds and Reps)
30:00 EMOM
minute 1: 13/11 Cal Row or Ski 9/7 Cal Bike
minute 2: 50 Double Unders
minute 3: 15 GHD Sit-Ups (A:ab mat sit ups)
minute 4: 20 Wall Balls
minute 5: Rest
Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Primary Objective: Maintain consistent movement each round , hitting prescribed reps within 40-50 seconds per minute to allow for transition time.
Secondary Objective: Focus on movement efficiency under fatigue, especially managing breathing and muscular endurance.
Stimulus : Sustained aerobic effort with a mix of cardio, skill, core, and leg endurance .
The workout will escalate in difficulty over time , with accumulated fatigue affecting later rounds.
RPE (Rate of Perceived Exertion): 6-7/10
First 10 minutes: Feels manageable but requires focus on efficiency.
Middle 10 minutes: Fatigue sets in, requiring deliberate pacing.
Final 10 minutes: Mental grit to stay smooth and avoid falling behind.
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
Published by: Breanne Feudale in Uncategorized