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 - Legends (65+)

A: Metcon (Checkmark)

Partner training

Warm-up: PVC

Partner 1: Row/Ski

Partner 2: 20 sit/stand + 100M Farmers carry

***After 15min. “sit/stand” change to knee raises

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

-

2 Sets For Quality

10 Alternating Goblet Cossack Squats

10 Alternating Box Step-Ups

5 Walking Inchworm to Hollow

10 Dead-Bugs

10 Bird-Dogs

Specific Prep

2 Sets:

9/7 Calorie Bike row Ski

6 Dual Dumbbell Box Step-Ups

2 Partial Wall Walks to Pike (3sec Hold)

Barbell Prep

Back Squat

3 Reps @ 50%

3 Reps @ 55-60%

3 Reps @ 60-65%

Then Working Loads on the Barbell

Back Squat (Weightlifting Variable Reps & Sets)

Modifications:

- For Back Pain: Look to adjust to a reverse lunge or split squat variation

- For Knee Pain: Look to adjust to a Box Squat Variation

- For Shoulder Mobility Issues: Utilize a Safety Squat Bar or Straps on Bar to adjust hand position.

"Street King" (4 Rounds for time)

For Time

Every 3:00 x 4 Sets

12 Dual Dumbbell Box Step-Ups

12/9 Bike or 16/13 Row or Ski Cals

3-4-5-6 Wall Walks

Dumbbells: 2 x (Rx50/35, S 40/25)

Box Height: (Rx24/20, S 20/16″)

Wall Walk: 10in From Wall
Score: Time

Goal: Complete each set inside the 3:00 window with minimal variance, only slight as the wall walks increase in reps.

Primary Objective: Maintain consistent pacing across all four sets as wall walk volume increases

Secondary Objective: Complete the bike + step-ups in sub 2:00 on every set

Optional Accessories (Checkmark)

8:00 EMOM, For Load

2 Turkish Get-Ups

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 (5 x 8 at 78% of 1RM
***All sets
Rest as needed)

B: Metcon (Checkmark)

4 sets

10 Sumo DL high pull

10 DB glute bridges

12 GHD (Hamstrings)

***

5 DBs Supersets (ea set is 20 reps)

5 Reverse curls

5 Hammer curls

5 ISO curls (Alt bicep curl - non working arm at 90 degrees)

5 Bicep curls (slight pinky twist at the top)

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

6/6 Kettlebell Halo

6/6 Kettlebell Windmill

6 Up Dog to Down Dog Pike Push-Up

10 Hollow Rocks

10 Alternating V-Ups

Specific Prep

3 Sets:

6 Tall Muscle Cleans

6 Bradford Press with Lockout

:20 Behind the Neck Elbow Punch Throughs

6 Bar Kip Swings

4 Strict Knee Raises

-

Barbell to Rack

-

Push Press

3 Reps @ 50%

3 Reps @ 55-60%

3 Reps @ 60-65%

Then Working Loads on the Barbell

Primer for the Workout (After Push Press)

3 Power Clean and Jerks, Light Loads

3-4 Kipping Knees to Chest

3-4 Building Toes to Target / Toes to Bar

3 Power Clean and Jerks @ Working Loads

3 Toes to Bar / Mod for the Day

Push Press (Weightlifting Variable Reps & Sets)

Goal: 5-8 Reps for max set

Modifications:

- Strict Press or Dumbbell Push Press or Strict Press

- Alternatively Move to Incline Bench Press or Dumbbell Incline Bench Press

CrossFit Games Open 13.4 (AMRAP - Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
(Rx135/95, S 115/75)

Goal: Advance well past the 15s

Primary Objective: Maintain efficient barbell cycling without missed reps

Secondary Objective: Keep toes-to-bar in controlled, repeatable sets to protect grip and breathing

Optional Accessories (Checkmark)

3 Sets: For Quality

10 V-Ups

10 Hollow Rocks

10 Russian Twists

:10 Hollow Hold

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

No 5AM class Presidents Day 2/16

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Interval training

Banded face pulls

Wood chops

Paloff press

Small plates (Y, T, W)

Plate ground to overhead

Wall push-ups

Supported squats (Rig post)

Single leg balance

Plate halos

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: Incline Bench Press (Weight)

Every 2min for 5 sets

8 reps at 78%

Immediately after..

4 sets

8 DBs Incline close grip press + 12 DBs standing flys

10 Hindu push-ups

B: Metcon (Checkmark)

2 sets

8/8 DB Tricep ext (behind the neck)

12/12 DB Standing rear delts

2 sets

10 Ring dips

12 DBs Front delt raises

2 sets

10 DBs Skull crushers

12/12 DB Angle lateral delt raises (from the rig post)