06Mar
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
06Mar
Announcements
Strong First Workshop March 8th 10am-12pm & 1-5pm
No Friday 6 & 7AM Open Gym during the CrossFit Open
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Non Open athletes:
Build each movement across 8 sets
8 x 8 Pendlay rows
8 x 8 Yates rows
****
4 sets
8 Chest supported rows (use a bench on top of 12" boxes)
***
3 sets
8/8 Renegade rows + twist
15/15 Banded Paloff press
If you are competing in the Open - please see me
05Mar
Announcements
Strong First Workshop March 8th 10am-12pm & 1-5pm
No Friday 6 & 7AM Open Gym during the CrossFit Open
HomeGrown AthletX - Functional Fitness
Body Heat and Mobility (5-7 minutes)
2:00 Cardio Choice
–
10 PVC Pipe Passthroughs
5/5 Around the Worlds
15/15 second Standing PVC Pipe Prayer Stretch
10 Alternating Down Dog Toe Touch
:30 second Alternating Active Scorpion Stretch
Specific Warm-Up ( 10-12 minutes minutes)
-With an Empty Barbell-
3 Dip and Shrug
3 Dip Shrug + High Pull
3 High Hang Muscle Snatch
3 Overhead Squats
3 Hang Power Snatch
3 Snatch Balance
-Add Loads -
Slow Pull Power Snatch + Overhead Squat
Squat Snatch
Rest 30 seconds
Power Snatch + Overhead Squat
Squat Snatch
–
Then Build to 70% of 1RM Power Snatch
Snatch (Every 3:00 minutes x 5 Sets
Power Snatch + Overhead Squat
Rest 10-15 seconds
Squat Snatch
Starting @ 70% and increasing Loads)
--
We are looking to start at 70% of our 1RM Power Snatch today and build to something that is technically heavy, ideally in the range of 80-85% of your 1RM.
"End Times" (Time)
For Time
10 Bar Facing Burpees
20 Power Snatch (Rx 95/65, S 75/55)
10 Bar Facing Burpees
Rest 2:00
10 Power Snatch (Rx135/95, S 115/75)
20 Bar Facing Burpees
10 Power Snatch
Score = Total Time
--
Time Domain: 8:00-12:00
Time Cap: 15:00
Primary Objective: Complete the workout between 8:00-12:00 , staying aggressive while managing fatigue efficiently.
Secondary Objective: Maintain consistent snatch mechanics under fatigue, ensuring smooth barbell cycling early and strategic singles later.
Stimulus: Barbell Cycling , High heart rate throughout , requiring smart pacing
RPE (Rate of Perceived Exertion): 8.5-9/10
The first half should feel fast and controlled (~7-8 RPE).
The second half will demand grit and strategic effort (~9-10 RPE).
04Mar
Announcements
Strong First Workshop March 8th 10am-12pm & 1-5pm
No Friday 6 & 7AM Open Gym during the CrossFit Open
HomeGrown AthletX - HGX-FIT
A: Bench Press (5 x 8 at 75% (from last week 3M)
****
2 Drop sets (4 weight changes)
10/10/10/Max effort)
B: Metcon (No Measure)
4 sets
8 DBs Close grip press
8 Plate tricep ext (55/35)
****
4 sets
8 DBs Floor press
8 DBs Skull crushers
****
2 to 3 sets
20/20 BB Reverse curl/Strict shoulder press
12 BB Drag curls
04Mar
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 Warm-Up: (8-10 minutes)
3 Sets: For Quality
1:00 Row, Increase Intensity Each Round
10 Scapular Pull-Ups
8/8 Single Arm Ring Rows
6 Inchworm Push-Ups`
"Mr. White" (4 Rounds for time)
Every 4:00 minutes x 4 Sets
16/13 Cal Row or Ski or 11/9 Cal Bike
12 Chest to Bar
4 Wall Walks
Wall Walks to 10in off the Wall
Goals:
Primary Objective: Complete each round in 2:00-2:45 to allow at least 1:15-2:00 of rest before the next interval.
Secondary Objective: Maintain consistent output across all four rounds , avoiding a major drop-off in pacing.
Stimulus: High-intensity sprint effort
Upper body fatigue accumulation , requiring efficiency in pull-ups and wall walks
RPE (Rate of Perceived Exertion): 8.5/10
Effort should be aggressive but controlled , with some fatigue buildup round over round.
Expect a short but intense challenge with a slight fall-off in pacing as the workout progresses.
Bodybuilding Finisher (Checkmark)
4 Sets: For Quality
15-20 Tall Kneeling Straight Arm Banded Lat Pull Down
15-20 Banded Face Pulls
10-12 Seated Banded Rows
04Mar
Announcements
Strong First Workshop March 8th 10am-12pm & 1-5pm
No Friday 6 & 7AM Open Gym during the CrossFit Open
HomeGrown AthletX - Legends
Metcon (No Measure)
Partners moving together
12 DBs Hammer curls (seated)
12 DBs Shoulder to overhead (seated)
12 DB or DBs High pull
250M DBs Farmers carry
20 DB or DBs Box step ups