15Jan
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
3 Sets: For Quality
1:30 - 1:00 - :30 Row (increasing intensity)
8 Romanian Deadlifts
6 Tall Muscle Cleans
20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility)
8 Quarter Squat Reactive Jumps
*The goal here will be to target the 1:00 Row @ Goal Pace for the Day and the :30 second Row at faster than goal pace
Coaches Notes: This would also be a great day to go over Rowing Technique and Drills as part of the Warm-Up
Specific Barbell Prep
2-3 Sets
Slow Clean Pull
Low Hang Power Clean (Pause @ Low Hang for 1-2 sec)
Power Clean (Not TnG)
-
3 Sets: Building Loads
Clean Pull
Low Hang Power Clean
Power Clean
"Under Pressure" (5 Rounds for time)
For Time:
Every 4:30 x 5 Sets
18/14 Cal Row or Ski or 13/10 Cal Bike
Power Clean (all reps as singles)
Loading:
Set 1: 10 reps @ 60%
Set 2: 6 reps @ 70%
Set 3: 4 reps @ 80%
Set 4: 2 reps @ 90%
Set 5: 12 reps @ 50%
% Based on 1RM Power Clean
Score = Total Working Time
Goal: Row in 1:30 / Sets Sub 3:30
Score: Sum Total Interval Time
RPE: 8/10
These are all meant to be done as mostly quick singles today. Keep the row at an RPE 8 pace so we create some aerobic and lower body fatigue, but can still lift confidently here. The singles at 90% will be demanding and require a high level of focus today. The last set is a burner to finish this, push the pace a bit more and plan to stay on top of the bar.
Stimulus: Aerobic fatigue into heavy barbell exposure with a high-output finisher / drop set style barbell work
RPE: 8/10
Primary Objective: Execute technically sound singles at all loads, especially the 90% set
Secondary Objective: Maintain a consistent row pace without compromising barbell focus
Optional Accessories (Checkmark)
3-4 Sets
7/7 Bulgarian Split Squats (Single Dumbbell or Kettlebell)
7/7 Single Arm Kettlebell Z-Press
:15/:15 Single Arm Ring Plank
15Jan
Announcements
No 5AM class MLK 1/19
Feb 28 StrongFirst Workshop
Feb 27 -Mar 13 CrossFit Open Starts
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Deadlift (10-8-6-6-6
70-75-80+-80+-80+ percent of 1RM
***Rest as needed b/t sets)
B: Metcon (Checkmark)
4 sets
10 DB Glute bridges
15 GHD Hamstring/glute ext
***
3 Supersets of each couplet
10 BB Bicep curls (weighted
10 Chin-ups
***
10 DBs Hammer curls
10 BB Drag curls (weighted)
14Jan
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:
200m Run / 1:00 Bike
8 Scapular Pull-Ups
6 Bar Kip Swings
4/4 Single Arm Ring Rows
4 Inchworm Push-Ups
10 Alternating Mountain Climber Lunges
4 No Jump Burpees
Spend some time here moving through kipping pull-up progressions and butterlfy pull-up progressions prior to the workout
-
Butterfly Pull-Ups
-
“Split Decision” (2 Rounds for time)
0:00 - 16:00
For Time
400m Run (Each Round)
27-21-15-9 Pull-Ups
*Strict Strength Level 3:
16-12-8-4 Strict Pull-Ups
16:00- 32:00
For Time
26/18 Cal Bike or 30/26 Cal row or ski (Each Round)
27-21-15-9 Burpees
Score = Sum Total Time of both intervals
Goal Time Domain: 11:00-15:00
Cap: 16:00 / Interval
Stimulus: Aerobic capacity with cyclical conditioning and gymnastics stamina (Two mid-range conditioning efforts with the focus on Muscular Endurance
RPE: 8/10
Primary Objective: Maintain consistent pacing between both intervals
Secondary Objective: Maintain Big Sets on Pull-Ups and similar paces on the run and the bike.
Optional Accessories (Checkmark)
3-4 Sets:
4 Dragon Flags
24 Weighted Russian Twists
:30 Dead-Hang
Russian Twist: Every Twist = Rep
13Jan
Announcements
No 5AM class MLK 1/19
Feb 28 StrongFirst Workshop
Feb 27 -Mar 13 CrossFit Open Starts
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
Metcon (No Measure)
DELOAD: Dumbbells
2 sets
10 reps single arm for each movement
Incline bench press
Floor press
Close grip press (both hands/crush grip)
Standing flys
Medball offset push-ups (right)
Medball offset push-ups (left)
Diamond push-ups
***
2 Supersets for each couplet
10 BB reverse curl - weighted
10 BB skull crushers - weighted
***
10 DB SA tricep ext (behind the neck)
10 DB SA kickbacks
13Jan
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
2:00 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 Loading for Barbell Back Rack Reverse Lunges
3 Sets: Building to Working Loads
4 Reps / Leg
*We want to make sure we have correct loading and positions here to reinforce great form and pull through the front leg as we stand and bring feet together.
Specific Prep and Secondary Warm-Up for Strength EMOM
3 Sets: Building to Working Loads and Heights
5 Back Squats @ 50-60-65%
3 Box Jumps
5-7 Dumbbell Bench Press
:5-:10 Ring Support *Work through mods here (Toenail Spot, Banded, or Ring Plank Hold)
Back Rack Lunge (Every 3:00 x 3 Sets
8 Reps / Leg
Perform @ the same weight across at 40-45% of 1RM Back Squat
*These will be performed from the Rack)
Modifications:
- Adjust to Dual Dumbbell Front Rack Lunges
- Adjust to Goblet Reverse Lunges
- Could even move to unweighted reverse lunges for those athletes that have limited stability and control in and out of the lunges.
"Force Transfer" (5 Rounds for weight)
Every 90 seconds x 10 Sets, Alternating Stations (5 Sets / Station)
Station 1: *Back Squats + 3 High Box Jumps
Station 2: 10 Dumbbell Bench Press + :15-:20 Ring Support Hold
Back Squats
Set 1: 7 Reps @ 65%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 75%
Set 4: 5 Reps @ 80%
Set 5: 3+ Reps @ 85%
Box Height: Choice
Bench Press Load: Choice
Score = Back squat + DB bench weight / round
Goals
Maintain positional integrity through heavy squatting
Consistent power expression on box jumps
Stable upper-body pressing and support strength
Stimulus: Maximal strength exposure paired with elastic power and upper-body stability
RPE: 6-7.5/10
Primary Objective: Execute high-quality squats at increasing intensity without positional breakdown
Secondary Objective: Maintain crisp, confident box jumps and controlled ring support holds throughout
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
13Jan
Announcements
No 5AM class MLK 1/19
Feb 28 StrongFirst Workshop
Feb 27 -Mar 13 CrossFit Open Starts
HomeGrown AthletX - Legends (65+)
Metcon (Checkmark)
Warmup: PVC, small plates (Y,T,W) and red bands (Paloff press)
Partner training
**Partner 1
12 Ring rows
12/12 Wood chops
12 Wall push-ups
**Partner 2
12 KB swings
12 KB high pulls
100M KB farmers carry