Workout of the day

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

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Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Box Step-Ups

-Alternating Arm Swings

- Hand to Hand Wrist Circles

-Trunk Rotations

- Bow and Bend

- Down Dog Toe Touches

- Quarter Squat Reactive Jumps

Power Snatch (Every 2:00 x 5 Sets @ 70%+
1.1.1.1
*Rest 10s b/t reps

% is Based on 1RM Power Snatch)

Record Working Weight

1.1.1.1 Denotes a cluster set of 4 single repetitions. The goal is an RPE 8 top set today, leaving some in the tank as we build over the course of this cycle.

Modifications:

- Adjust to a Hang Power Snatch Variation as the first mod for those athletes with either lower back discomfort or new to the Snatch

- Adjust to a block variation if you have the availability

- Move to 4/4 Heavy Dumbbell Snatch if movement limitations occur with a barbell.

- We could even move to a Power Clean variation for those athletes that are not coming in on Thursday and/or have movement limitations overhead for the Snatch.

"PRVN Cyclical" (AMRAP - Rounds and Reps)

For Reps:

12:00 AMRAP

3 Wall Walks

9 Toes to Bar

12 Alternating Dumbbell Snatch

Dumbbell: 50/35lbs (22.5/16kg)

Wall Walk: 10in

Score = Rounds + Reps
DB (Rx50/35, S 40/25)

Goal: 6-8 rounds

Primary Objective: Maintain smooth, repeatable round times without stalling on wall walks

Secondary Objective: Keep dumbbell snatches unbroken and T2B in efficient sets

Announcements

No 5AM class MLK 1/19

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Wall ball partner warm up

Back Squat (5x5
In between sets do 3 box jumps at a challenging height)

Happy birthday Zach! (Checkmark)

w/ a partner, split all but the run

AMRAP

25 wall ball

200 m run

25 cals bike, row or ski

200 m run

25 db snatch

200 m run

25 lunges (in place or walking) *Dallas dips

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: Snatch Push Press (5 Rounds for weight)

5 x 3

Build to your working load.

Rest as needed

**Load (Dip) - Explode (Drive) - Punch (Press/Lockout)

**Goal - SN push press our 1RM Snatch

B: Good Mornings (Weighted good mornings
5 x 5
**Hip/Hinge - Posterior chain (glute/hamstrings/lower back)
**Tips - soft knees, push hip back, chest up (creates straight back-NO rounding), load glutes/hamstrings, then actively squeeze glutes to starting position)

C: Bulgarian Split Squat (4 x 8 on each side.
Rest as needed
**Focus on hamstring/glute)

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep:

3 Sets:

1:00 Cardio Choice

6-8 Inchworm Push-Ups

16 Bear Plank Shoulder Taps

10/10 Single Leg Glute Bridges

12 Glute Bridge Banded Pull-Aparts

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-60%

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Then Load to Working Weights on the Bar

Bench Press (Weightlifting Variable Reps & Sets)

"The Many" (Checkmark)

15:00 EMOM

minute 1: :30 Max Renegade Rows w/Push-Up

minute 2: 10-12 Ring Hamstring Curls

minute 3: 10 Dumbbell Bicep Curls + 10 Dumbbell Tricep Kick Backs

minute 4: :15/:15 Side Star Plank

minute 5: :15/:15 Copenhagen Plank

Loading = Choose loads that maintain quality movement (quality ROM over load today)
Goal: Maintain clean mechanics and controlled tempo across all movements

Primary Objective: Execute all movements with strict control and positional integrity

Secondary Objective: Accumulate quality volume without rushing or compensating

[The Many: L2, L1, & Masters 55+] (Checkmark)

Level 2:

As prescribed

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Level 1:

15:00 EMOM

minute 1: :30 Max Renegade Rows

minute 2: :15 Feet Elevated Hamstring Plank

minute 3: 10 Dumbbell Bicep Curls + 10 Dumbbell Tricep Kick Backs

minute 4: :20/:20 Side Plank

minute 5: :20 Tuck Hollow

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Masters 55+:

As prescribed

[The Many: Competitor & Travel] (Checkmark)

Competitor:

As prescribed or Day Off

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Travel / Hotel:

As prescribed

Mobility (Checkmark)

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Optional Accessories (Checkmark)

10 Sets

:30 Max Calorie Ski

- Rest :30 b/t Sets

Announcements

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

200m Run

10 Kettlebell Deadlifts / Russian Kettlebell Swings/ American Kettlebell Swings

10 Alt Dead-Bugs

10 Alt Bird-Dogs

:15/:15 Single Arm Plank Hold

Kettlebell Race Tap Game Warm-Up

Get to working weights on American Kettlebell Swings, Practice Synchro Alternating Medball Sit-Ups and Go over Scales for Handstand Holds.

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Wall Facing Handstand Holds *Adjusting distance away from the wall.

Box Piked Handstand Holds

"Shared Outcome" (AMRAP - Rounds and Reps)

21:00 AMRAP

50 Synchro American Kettlebell Swings

50 Synchro Alternating Medball Weighted Sit-Ups

50 Second Synchro Handstand Hold* (Wall Supported)

200m Run (Together, Holding Medball)

*For the Handstand Hold, the time is cumulative time. The time can be in 2-3 sets of 10-25 seconds

Ketttlebell: (Rx53/35, S 44/26)

Medball: (Rx 20/14, S 16/12)
Goal: ~3 rounds

Primary Objective: Maintain smooth synchro movement standards without excessive rest

Secondary Objective: Complete the handstand hold in as few sets as possible

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

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: Increasing Intensity

12/9 Calorie

4 Burpee Lateral Step-Overs (Rower)

8 Alternating Box Step-Ups + 4 Box Jumps

6 Scapular Pull-Ups

6 Bar Kip Swings

8 Medball Deadlifts + 8 Medball Squats

Gymnastics Practice and Progressions

Spend some time here moving through kipping pull-up progressions and butterfly pull-up progressions

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Butterfly Pull-Ups

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Specific Prep

2 Sets:

9/7 Calorie Row at Pace

4 Burpee Box Jump Overs

4-6 Pull-Ups

6-8 Wall Balls

"PRVN Affiliate Baseline" (AMRAP - Reps)

For Max Reps

20:00 EMOM

Minute 1: Row Calories

Minute 2: Burpee Box Jump Overs (Facing)

Minute 3: Chest-to-Bar Pull-Ups

Minute 4: Wall Balls

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

Box Height: 24/20in
(Rx 20/14, S 16/12)

(Rx24/20, S 20/16″)

Goal: 260/240+ Reps

Primary Objective: Sustain repeatable rep ranges each minute without major fall-off

Secondary Objective: Protect grip and shoulder stamina to maintain chest-to-bar and wall ball consistency late

Optional Accessories (Checkmark)

For Quality:

3 Sets:

16 Alternating Kettlebell Gorilla Rows

20 Plank Dumbbell Pull Throughs