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: For Quality

200m Run

6 Inchworm Push-Ups

:15 Hollow Hold

10 Alternating V-Ups

6/6 Suitcase Deadlifts

:15/:15 Suitcase Standing March

Specific Prep and Primer

1-2 Sets as Primer

4-6 GHD Sit-Ups / V-ups / Medball Weighted Sit-Ups

10m High Knees

10m Butt Kicks

2 Shuttle Run Sprints

100ft (30m) Farmers Carry @ working loads

1 Partial Wall Walk + 1 Full Wall Walk

"Lil’ Sebastian Forever" (6 Rounds for reps)

6 Sets: (31:30 Running Clock)

3:45 AMRAP

:30 GHD Sit-Ups

200m Run

200ft (60m) Farmers Carry

- Max Effort Wall Walks in the Remaining Time

Rest 1:30 b/t sets

Farmers Carry @

DB: 2 x (Rx70/50, S 60/40)

KB: 2 x (Rx70/53, S 53/44)

Wall Walks: 10in From Wall
Score = Total Reps Completed across all sets

Goal: Complete 10+ GHD Sit-Ups and 5+ Wall Walks / Set

Total 15+ Reps / Set for 90+ Reps

Time Domain: 30 minutes total (work + rest)

Primary Objective: Preserve shoulder capacity to accumulate wall walks every round

Secondary Objective: Move efficiently through the carry and run to protect scoring time

Optional Accessories (Checkmark)

For Quality

3 Sets:

:18/:18 Side Star Plank

:18/18 Copenhagen Plank

1:00 Glute Bridge Hold (Diaphragmatic breathing)

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

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

A: Push/Pull (Checkmark)

6 sets at 65-75%

6 Seated shoulder press

6 Pendlay row

***

3 sets

8 DBs Push press (50/35)

8/8 DBs Renegade rows

10 BB weighted bicep curls

3 sets

12 Banded (Green/Black) seated lat pulls

10 BB weighted reverse curls

3 sets

10 DBs Rear delt raises

10 BB weighted drag curls

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

-

2 Sets For Quality

10 Alternating Goblet Cossack Squats

5/5 Goblet Reverse Lunges

15 Banded Pull Aparts

10 Dead-Bugs

10 Bird-Dogs

Specific Prep:

2 Sets: Empty Barbell

6 Tall Muscle Cleans

6 Bradford Press with Lockout

:20 Behind the Neck Elbow Punch Throughs

6 Back Squats

-

2 Sets: Empty Barbell

3 Position Power Clean (High Hang, Hang, Low Hang)

5 Push Press

7 Back Squats

5 Wall Balls

-

2 Sets @ Light Weight

1 Power Clean + 3 Push Press + 5 Back Squats

5 Wall Balls

Back Squat Prep (Checkmark)

Barbell Loading:

*Bring the Barbell to the Rack for Back squats and build to 65% with 2 sets of 3 Reps, then weight on the bar.

Back Squat (Weightlifting Variable Reps & Sets)

Score = Reps Completed at 80%

Record Weights in Notes

Modifications:

- Box Squat for Knee Pain

- Split Squat for Back Pain

"The Swanson Protocol" (4 Rounds for time)

Every 3:00 x 4 Sets

3 Power Clean + 5 Push Press

20 Unbroken Wall Balls

Barbell Complex: Tng Power Cleans + working at 70-80% of Push Press 1RM

Wall Balls: (Rx 20/14, S 16/12), 10/9ft

*unbroken matters more than load
Goal: Complete each set by the 1:30-1:45 mark on the clock, then adjust loads

Primary Objective: Execute smooth, efficient barbell cycling building loads to 80% of 1RM Push Press

Secondary Objective: Complete all wall balls unbroken each set

[The Swanson Protocol: L2, L1, & Masters 55+] (4 Rounds for time)

Level 2:

Every 3:00 x 4 Sets

3 Power Clean + 5 Push Press

15 Unbroken Wall Balls

Barbell Complex: Power Cleans + working at 70-80% of Push Press 1RM

Wall Balls: 20/14lb, 9/6kg, 10/9ft

*unbroken matters more than load

---

Level 1:

Every 3:00 x 4 Sets

3 Hang Power Clean + 5 Push Press

15 Unbroken Wall Balls

Barbell Complex: Power Cleans + working at 70-80% of Push Press 1RM

Wall Balls: 14/10lb, 6/4kg, 10/9ft

*unbroken matters more than load

---

Masters 55+:

Every 3:00 x 4 Sets

3 Power Clean + 5 Push Press

15 Unbroken Wall Balls

Barbell Complex: Power Cleans + working at 70-80% of Push Press 1RM

Wall Balls: 14/10lb, 6/4kg, 10/9ft

*unbroken matters more than load

[The Swanson Protocol: Competitor & Travel] (4 Rounds for time)

Competitor:

Every 3:00 x 4 Sets

3 Power Clean + 5 Push Press

20 Unbroken Wall Balls

Barbell Complex: Tng Power Cleans + working at 70-80% of Push Press 1RM

Wall Balls: 30/20lb, 10/9kg, 10/9ft

*unbroken matters more than load

---

Travel / Hotel:

Every 3:00 x 4 Sets

6 Dumbbell Power Clean + 9 Dumbbell Push Press

25 Air Squats

Dumbbells @ 50/35lb, 22.5/15kg

Mobility (Checkmark)

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

For Quality

3 Sets:

8/8 Single Leg Rotational Medball Toss

16 Overhead Rotational Medball Slam (8/side)

50ft (15m) Sled Push, For Load

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

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

A: Incline Bench Press (Weight)

15min to find heavy 2 rep

Then…

5x5 at 70%

***

4 sets

10 BB incline close grip bench press at 60% above

10 DBs floor press (50/35)

12 DB incline flys

***

3 sets

8 Ring dips

8/8 SA DB tricep ext (behind the neck)

8/8 SA DB skull crushers

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Bodyheat and Mobility

1:30 Cardio Choice

:15/15 Overhead Lat / Tricep Stretch

:15/:15 Crossbody Arm Hug and Posterior Delt Stretch

:15 Alternating Arm Swings

:15 Arm Back Slaps

:30 Down Dog Calf Gas Pedals into Toe Touches

General Prep

2 Sets: For Quality

:30 Jump Rope

10 Alternating Box Step-Ups (Second Round Add Weight)

5 Up Dog + Down Dog Pike Push-Ups

5 Ring Rows (Modified False Grip)

:10 Ring support hold

:03 Ring Dip Eccentric

:10 Bottom of Dip Hold

5 Ring Muscle-Up Row

Specific Prep (Checkmark)

8-10 minutes

Work through each progression for the Ring Muscle-Ups and Pistols for the Day before going into the EMOM

Pistol Progressions and Ring Muscle-Ups (8 Rounds for reps)

8:00 EMOM

minute 1: *Pistol Progression

minute 2: *Ring Muscle-Up Progression

#TEAMPRVNTUESDAY (AMRAP - Reps)

“PRVN Skill”

14:00 AMRAP

60 Double Unders (A: 60 singles)

30 Dual Dumbbell Step Overs

60 Double Under

20 Handstand Push Ups

60 Double Unders

10 Ring Muscle Ups (A: 10 Strict Pull-Ups + 10 Strict Ring Dips)

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

Box Height: (Rx24/20, S 20/16″)
Goal: 360-480 Reps (1.5-2 rounds)

Score: Reps

*There are 240 reps per round

Primary Objective: Stay composed through the double-unders to earn time on higher-skill movements

Secondary Objective: Manage HSPU and RMU volume without stalling

Mobility (Checkmark)

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose

Announcements

No 5AM class MLK 1/19

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 / Bike

:30 Kettlebell Dead-Bugs

:20/:20 Side Plank

10/10 Single Leg Glute Bridge

:30 Glute Bridge Hold

Specific Prep

Barbell @ light Loads

- 3 Deadlifts to Knee

- 3 Full Deadlifts (controlled eccentric and light tough to the floor)

- 8 Russian Kettlebell Swings

Barbell @ moderate loads

- 4 Full Deadlifts (controlled eccentric and light touch to the floor)

- 8 Russian Kettlebell Swings

Then build to working Loads on the Kettlebell and Barbell

Machine Primer After the Deadlift + Kettlebell Swing Work

5:00 EMOM

Minute 1: 13/10 Cal Row

Minute 2: 13/10 Cal Bike

Minute 3: Rest

Minute 4: 15/12 Cal Row

Minute 5: 15/11 Cal Bike

Have this run on a waterfall allowing for 3 groups to roll through and get in the primer within 6:00 minutes prior to hitting the machine piece.

Deadlift (Every 90 seconds x 6 Sets
4 Deadlifts + 10 Russian Kettlebell Swings

Deadlifts @ 70%
Kettlebell Swings: 70/53lb, 32/24kg)

Modifications:

- Sumo Deadlift or Hex Bar Deadlifts, Or Block Deadlifts

- Adjust loads on the Kettlebell Swings or Move to Dual Dumbbell Swings if Equipment is limited

"Balanced Budget" (8 Rounds for time)

Every 2:00 x 8 Sets, Alternating Stations

Station 1: 18/14 Cal Row

Station 2: 18/13 Cal Bike or 18/14 Cal Ski
Score = Sum Total Time

Primary Objective: Maintain consistent times across all eight sets

Secondary Objective: Avoid drop-off in pace as fatigue builds in the legs. Really look for a sustainable output that you can maintain for 4 sets @ each machine

Optional Accessories (Checkmark)

For Quality

4 Sets:

15 Weighted Hip Extensions

:45 Sorenson Hold