Workout of the day

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 to Specific

2 Sets: For Quality

10 Bend and Bows

20 Plank Shoulder Taps

:15/:15 Single Arm Plank

20 Lateral Line Hops

20 Forward/Back Line Hops

-

2 Sets

8 Dual Kettlebell Deadlifts @ working loads

15-20 Double Unders or 30-40 Single Unders

Then Get into Handstand Walk Drills

Gymnastics Skill (Checkmark)

Handstand Walk

- Wall Walk + Handstand Hold

- Handstand Shoulder Taps

- Handstand Walk to Wall

- Partner Handstand Walks

“Still Showing Up” (Time)

For Time

10-20-30-40-50

Foot Handstand Walk

Double Unders

*12 Dual Kettlebell Deadlifts

Kettlebells @ 2 x (Rx50/35, S 40/25)

Handstand Walk Meters = 3-6-9-12m
Goal: 11-15 minutes

Time Cap: 20 minutes

Primary Objective: Stay composed and efficient on handstand walk segments to keep the ladder moving

Secondary Objective: Maintain relaxed rope rhythm and controlled hinging on kettlebell deadlifts

Mobility (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

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)

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 Sets: For Quality

1:00 Bike

6/6 Single Arm Upright Row

6/6 Single Arm Press

6/6 Suitcase Reverse Lunge

8 Scapular Pull-Ups

8 Ring Rows

Specific Prep

2-3 Sets

9/7 Calorie Echo Bike

6 Alt DB Hang Snatch

25/25ft (7.5/7.5m) Alternating Suitcase Dumbbell Walking Lunges

4-8 Elevator Kip Swings, building to chin over the bar pull-ups

"Cupid's Arrow" (AMRAP - Rounds and Reps)

30:00 AMRAP, With a Partner

30/22 Cal Bike or 43/30 Cal row or ski

30 Al DB Hang Snatch

30m (100ft) DB Suitcase Walking Lunge

30 Pull-Ups

Dumbbell: (Rx50/35, S 40/25)

*Split work as desired between you and your partner
Goal: 3–5+ rounds

Stimulus: Long-duration partner conditioning with cyclical output, unilateral loading, and shared gymnastics volume

Primary Objective: Maintain continuous forward progress through smooth partner handoffs

Secondary Objective: Keep dumbbell work and pull-ups in short, repeatable sets to avoid grip failure

Mobility (Checkmark)

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

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)

Mobility Prep and Activation

2:00 Cardio Choice

:30/:30 World's Greatest Stretch

5/5 Open Book Thoracic Rotations

:30 Alternating Scorpions

:20 Wrist Circles (each direction)

General Prep

2 Sets: For Quality

6 Romanian Dealifts

6 Tall Muscle Cleans

8 Bradford Press with Lockout

3 Front Squats

3 Push Press

3 Thrusters

10 Deep Lunge Mountain Climbers

Specific Barbell Prep and Primer (Checkmark)

Specific Barbell Prep and Primer

w/ light loads on the barbell

2 Sets

Clean Lift Off

Slow Pull Power Clean

Low Hang Power Clean (Below Knee)

Power Clean

-

3 Sets x 2.2 Tng Power Cleans

Build to Starting Weights on Power Cleans

Power Clean (Weightlifting Variable Reps & Sets)

“Full Send Valentine” (AMRAP - Rounds and Reps)

7:00 AMRAP

7 Power Cleans

7 Thrusters

7 Lateral Burpees over the Bar

Barbell: (Rx 95/65, S 75/55)
Goal: 4–6+ rounds

Stimulus: High-intensity barbell cycling with burpee interference under a short time constraint

RPE: 9/10

Primary Objective: Keep the barbell moving with efficient cycling and minimal pauses

Secondary Objective: Maintain smooth, consistent burpee pacing to avoid redlining

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

No 5AM class Presidents Day 2/16

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

2x

100 m jog/wheel

10 love sit-ups

10 plank high fives

10 synchro wb hugs

Go over push-up standards, db snatch (including Dallas) and ring dips

Power Clean (Work on complex for part B.)

Zach/Josh:

1 p. clean

2 front squats

1 hang clean

Sam/Mikey/Jabri:

1 p. clean

1 front squat

Dallas:

1 hang clean

2 shoulder to oh

1 hang clean

Quarterfinals 25.3 a and b (Checkmark)

Josh/Zach:

Part A - 6 min

100 singles

40 alt db snatch 35#

25 push-ups

Rest 2 min

6 min for max complex

1 p. clean

2 front squats

1 hang p. clean

Sam/Mikey/Jabri:

6 min:

60 lateral hops

30 db snatch 25#

15 push-ups

Rest 2 min

6 min:

1 power clean

1 front squat

Dallas:

6 min:

150 multi ropes

59 alt db snatch 35#

25 ring dips (box dips)

Rest 2 min

6 min:

1 hang clean

2 shoulder to oh

1 hang clean

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: Deadlift (5x6 at 80%
***
4 sets
8/8 BB RDL (single leg)_)

B: Pendlay Row (5x6 at 80%
B/T sets
8/8 DB bent over rows
)

C: Metcon (Checkmark)

Biceps

3 sets

5/5/5/5. DBs reverse/hammer/ISO/bicep curls

2 sets

ISO Preacher curls (no weight)