Workout of the day

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

1:00 Row / 1:00 Echo (Alt Sets)

8 Inchworm Push-Ups

5/5 Single Arm Upright Row

5/5 Single Arm Strict Press

:10/:10 Single Arm Overhead Hold

---

Specific Barbell Prep and Loading (From Rig)

3 Barbell Strict Press + 5 Barbell Push Press (Empty)

2 Barbell Strict Press + 4 Barbell Push Press (40-50%)

2 Barbell Strict Press + 4 Barbell Push Press (50-60%)

2 Barbell Strict Press + 4 Barbell Push Press (65%+)

*After last 2-3 Sets, hit 25/25ft (7.5/7.5m) Single Arm Overhead Carries

-

Then Load to Working Weights on the Barbell

Strict Press + Push Press (Weightlifting Variable Reps & Sets)

Modifications:

- Adjust to all 8 as strict press

- Move to Dumbbell Strict Press + Push Press

- Adjust Overhead Carry to Single Arm Front Rack Carry

"True Gallop" (4 Rounds for time)

For Time:

Every 4:00 x 4 Sets

15/12 Cal Row +

15/11 Cal Bike or Ski

or

Every 4:00 x 4 Sets

500m Run
Score = Average Time / Set

Goal: 2:00–3:00 / set

RPE: 8.5/10

Stimulus: Lactate Threshold Pacing

Primary Objective: Maintain consistent paces on each set

Secondary Objective: Look for descending splits slightly

Accessories (Checkmark)

3 Sets: For Quality

10/each Banded Y-T-Ws

:30 Nose to Wall Handstand Hold

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Incline Bench Press (Weight)

5x3 at 85-88%

***

4 sets

8 DB heavy pull overs

8/8 Medball offset push-ups

8 Ring dips

B: Metcon (Checkmark)

4 sets

8 DB heavy tricep ext (behind the neck)

8 DBs skull crushers

8 Diamond push-ups

***

150 Vups/GHDs

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warmup: 3 Rds

12 reps of Paloff press/Face pulls/Wood chops

Then…

3 Rds, 12/12 single arm ring rows

Partner training: AMRAP

100 Burpee stand + DBs shoulder to overhead

100 Knee raises

100 Sit/stand

Rest as needed between rounds

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2 Sets:

:30-:45 Jump Rope

10 Bootstrap Squats

:30 Down Dog Calf Gas Pedals

10 Down Dog Alternating Toe Touches

5/5 World's Greatest Stretch

:15 Dead-Hang + :15 Active Hang

---

Specific Warm-Up:

15 Double Unders or 30 Single Unders

5 Medball Squats + 5 Medball Presses + 5 Wall Balls

10 Bar Kip Swings

10 Ring Rows

-

15 Double Unders or 30 Single Unders

10 Wall Balls

5 Elevator Kip Swings Building to Chin Over Bar Pull-Ups or 5 Jumping Pull-Ups

5 Push-Ups

-

Then get into Bar Muscle-Up Drills and Possibly Butterfly Pull-Up Drills

Skill Work and Primers (Checkmark)

Double Unders

Bar Muscle Up - Tips

Butterfly Pull-Ups

"Injection" (Time)

For Time:

80 Double Unders (A:100singles)

60 Wall Balls

40 Pull-Ups

80 Double Unders

50 Wall Balls

30 Chest-to-Bar Pull-Ups

80 Double Unders

40 Wall Balls

20 Bar Muscle-Ups (A: burpee pull ups)

Wallball: (Rx 20/14, S 16/12) to 10/9ft
Score = Time

Goal: 14:00-20:00

Time Cap: 25:00

Primary Objective: Managing gymnastics volume and keeping consistent sets throughout.

Secondary Objective: All Wall Balls in 4 sets or less.

Optional Accessories (Checkmark)

3 Sets: For Quality

8/8 Single Arm Dumbbell Rows

10 Ring Bicep Curls

10/10 Banded Wrist Pronation and Supination

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

2:00 Cardio Choice

--

Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Box Step-Ups

-Alternating Arm Swings

- Hand to Hand Wrist Circles

-Trunk Rotations

- Bow and Bend

- Down Dog Toe Touches

- Quarter Squat Reactive Jumps

Barbell Warm-Up

High Hang (Hip), Hang (Knee), Low Hang

2-3 Reps @ Each Position

- Snatch Pull

- Snatch High Pull

- Muscle Snatch

- Power Snatch

- Snatch Balance to 2-4-6in Drop (Power Positions)

Then Add Loads that allow the barbell to be off the floor

Perform 1 Power Snatch, 1 Hang Power Snatch and 1 High Hang Power Snatch

* The focus here is to develop aggressive hip extension on the third pull under the bar. Focus on driving up through the bar and pulling under the bar with an aggressive turnover and punch into the catch.

Build to starting loads on the barbel.

Specific Prep After Snatch (Checkmark)

6-8 GHD Sit-ups building range of motion (Focus on driving through the legs)

3/3 Single Arm Devils Press @ Warm-Up Loads

3 Shuttle Runs, Practice Rhythm and Turnaround

-

5 GHD Sit-Ups

3/3 Single Arm Devils Press @ Working Loads

3 Shuttle Runs at Goal Pace

3-Position Power Snatch (5 Rounds for weight)

For Load:

Every 2:00 x 5 Sets @ 55-70%

3 Position Power Snatch

*Floor, Hang, High Hang

% is Based on 1RM Power Snatch
These should be crisp, RPE 6-7 efforts focused on speed through extension and under the bar.

Modifications:

- Move to all Power Snatches from the Hang Position

- Adjust to a 3 Position Power Clean

- Move to 6 Alt Dumbbell Snatch, For Load

"Stride and Rhythm" (5 Rounds for time)

For Time:

Every 3:00 x 5 Sets

15 GHD Sit-Ups

10 Single Arm Devils Press

5 Shuttle Runs

Dumbbells: 1 x (Rx50/35, S 40/25)

Shuttle Run: 25/25ft, (7.5/7.5m)
Goal: 1:45-2:15/ Set

Primary Objective: Consistent pacing on Devils Press and Shuttle Runs

Secondary Objective: Maintain RPE Guidance and quality sets on Toes to Bar

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

No 5AM class Presidents Day 2/16

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Yates rows (5x8 at 80%
B/T sets: 12 Banded seated lat pulls from the rig
)

B: Pendlay Row (5x8 at 80%
B/T sets: 10 Chin-ups)

C: Bulgarian Split Squat (4x8 - Go heavier than last week)