Workout of the day

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Warm-Up

2:00-3:00 Cardio Choice

2 Sets:

10 Banded Pass-Throughs

10 Banded Pull-Aparts

10 Scap Pull-Ups

:20 Hollow Body Hold

:20 Arch Hold

5/5 Half-Kneeling KB Press

Specific Prep

2-3 Sets:

:15 Passive Hang + :15 Active Hang

10 Ring Rows + :15 Ring Support Hold

8 Bradford Press @ empty barbell (front rack to back rack and back to front rack)

Build weighted pull-up loading and confirm strict press weight across sets before the clock starts. The Bradford Press is a range of motion primer, not a working set, so keep it light and smooth.

-

Then.. Add Loads to barbell prior to starting

Strength EMOM (2 Rounds for weight)

12:00 EMOM

minute 1: 3-3-2-2-1-1 Weighted Strict Pull-Ups

minute 2: Unbroken Strict Press @ 55% of 1RM

*1 sec Pause Overhead on each Strict Press Rep

Weighted Pull-Ups: Start with heavy sets of 3 and add loads as the reps descend to sets of 1.

Strict Press: The weight will be taken from the floor and we are looking to tackle 50% for an unbroken set of reps in the range of 10-15 reps on each set, with the focus on volume accumulation and a challenging unbroken set that varies lightly set to set.
Goal: Consistent unbroken sets on the press each minute / Near maximal loading on the 2s and 1s for pull-ups

RPE: 7.5-8/10

Secondary Objective: Build pull-up loading with intention. Athletes should arrive at the 2s and 1s at a weight that is genuinely challenging, not simply heavy for appearance. The descending rep scheme exists to allow loading to climb safely.

[Strength EMOM: Level 2, Lever 1, & Masters 55+] (2 Rounds for weight)

Level 2:

12:00 EMOM

minute 1: 5-7 Strict Pull-Ups

minute 2: Unbroken Strict Press @ 55% of 1RM

*1 sec Pause Overhead on each Strict Press Rep

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Level 1:

12:00 EMOM

minute 1: 5-7 Banded Strict Pull-Ups

minute 2: Unbroken Strict Press @ 55% of 1RM

*1 sec Pause Overhead on each Strict Press Rep

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Masters 55+

As prescribed

[Strength EMOM: Competitor & Travel] (2 Rounds for weight)

Competitor

As prescribed

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Travel / Hotel:

12:00 EMOM

minute 1: 5-7 Strict Pull-Ups or Strict Chest to Bar

minute 2: Unbroken Dual Dumbbell Strict Press

*1 sec Pause Overhead on each Strict Press Rep

Dumbbells: 2 x 35/25lb, 15/12kg

Body Building Finisher (Checkmark)

For Quality

3 Sets:

10 Ring Bicep Curls

10 Single Ring Tricep Extension

Rest :30

20 Weighted Russian Twists *

-Max Unbroken Hollow Hold

Rest 1:00

*Each time the weight touches the floor we will count each rep

Mobility (Checkmark)

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Announcements

HGXGEAR.com for Apparel

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Warm-Up

2:00-3:00 Cardio Choice

2 Sets:

:20/:20 Samson Lunge Stretch

10 Alt Box Step-Ups

20 Pogo Jumps

10 Kettlebell Deadlifts

Specific Prep

8 Medball Squats

8 Medball Presses

8 Box Jumps

8 Russian Kettlebell Swings

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8 Wall Balls

8 Box Jumps

8 American Kettlebell Swings

Primer

1 Set with Partner

4-4 Wall Balls

4-4 Box Jumps

4-4 American Kettlebell Swings

*

Practice Transitions and Smooth Quick breaks between sets.

"Partner Morrison" (Time)

For Time | With a Partner

50-40-30-20-10

Wall Balls

Box Jumps

American Kettlebell Swings

*Split / Partition as desired with a partner

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

Box Jumps: (Rx24/20, S 20/16″)

Kettlebell: (Rx53/35, S 44/26)
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Primary Objective: Smart partitioning keeping both athletes fresh and continuous work output with not long rest periods.

Secondary Objective: Manage the descending rep scheme strategically. Manage the early sets and sprint the last sets.

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

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Warm-Up

2:00-3:00 Cardio Choice

2 Sets:

:20/:20 Samson Lunge Stretch

10 Alt Box Step-Ups

20 Pogo Jumps

10 Kettlebell Deadlifts

Specific Prep

8 Medball Squats

8 Medball Presses

8 Box Jumps

8 Russian Kettlebell Swings

-

8 Wall Balls

8 Box Jumps

8 American Kettlebell Swings

Primer

1 Set with Partner

4-4 Wall Balls

4-4 Box Jumps

4-4 American Kettlebell Swings

*

Practice Transitions and Smooth Quick breaks between sets.

CrossFit Games Open 26.3 (Checkmark)

"Partner Morrison" (Time)

For Time | With a Partner

50-40-30-20-10

Wall Balls

Box Jumps

American Kettlebell Swings

*Split / Partition as desired with a partner

Wall Ball: 20/14lb, 10/9ft

Box Jumps: 24/20in

Kettlebell: 53/35lb, 24/16kg
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Primary Objective: Smart partitioning keeping both athletes fresh and continuous work output with not long rest periods.

Secondary Objective: Manage the descending rep scheme strategically. Manage the early sets and sprint the last sets.

[Partner Morrison: Level 2, Lever 1, & Masters 55+] (Time)

Level 2:

For Time | With a Partner

50-40-30-20-10

Wall Balls

Box Jumps

American Kettlebell Swings

Split / Partition reps as desired with a partner

Wall Ball: 14/10lb (6/4.5kg) to 10/9ft

Box Jumps: 24/20in

Kettlebell: 44/26lb (20/12kg)

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Level 1:

For Time | With a Partner

40-30-20-15-10

Wall Balls

Box Jumps

Russian Kettlebell Swings

Split / Partition reps as desired with a partner

Wall Ball: 14/10lb (6/4.5kg) to 10/9ft

Box Jumps: 20/16in or Box Step-Ups

Kettlebell: 35/26lb (16/12kg)

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Masters 55+:

For Time | With a Partner

50-40-30-20-10

Wall Balls

Box Jumps

American Kettlebell Swings

Split / Partition reps as desired with a partner

Wall Ball: 14/10lb (6/4.5kg) to 10/9ft

Box Jumps: 20/16in

Kettlebell: 44/26lb (20/12kg)

[Partner Morrison: Competitor & Travel] (Time)

Competitor:

For Time | With a Partner

50-40-30-20-10

Wall Balls

Box Jumps

American Kettlebell Swings

Split / Partition reps as desired with a partner

Wall Ball: 30/20lb (14/9kg) to 10/9ft

Box Jumps: 30/24in

Kettlebell: 70/53lb (32/24kg)

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For Time | Solo

25-20-15-10-5

Dumbbell Thrusters

Broad Jumps

Dual Dumbbell Hang Muscle Snatch

Dumbbells: 2 x 30/20lb (14/9kg)

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)

4 Sets: For Quality

10-12 Reverse Nordic Curls

12-15 Weighted Hip Extensions

Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Warm-Up

400m Easy Run

2 Sets:

:15 Wall Lean March + 10 Wall Lean Quick Switch

10m A-Skips + 10m B-Skips

:20 Seated Runner Arm Swings

250m Moderate Row (build last 100m)

Specific Prep

2 Sets:

8/8 Dead Bugs (slow, controlled)

6/6 Half-Kneeling KB Press

50ft (15m) Single-Arm KB Overhead Carry (light, each side)

10 Glute Bridge March

:20 Side Plank (each side)

Primer

200m Run (smooth, not fast)

50-100ft (15-30m) Farmers Carry @ Working Loads

150m Row Building to working pace

10-15 Double Unders, :20 Practice, or 25 Single Unders

Use this to confirm carry load, row damper, and rope rhythm. Athletes should arrive at the clock warm and ready, not pre-fatigued

CrossFit Games Open 26.3 (Checkmark)

TBD!

"Long Haul" (5 Rounds for time)

For Time

Every 6:00 x 5 Sets

400m Run

100ft (30m) Farmers Carry

300m Row

50 Double Unders

Farmers Carry: 2 x 70/53lb, 32/24kg
Score = Sum Total Time

Goal: Each set completed in 4:30–5:30 | 30–90 seconds of rest per round

RPE: 7/10

Stimulus: Aerobic Endurance / Grip

Primary Objective: Run and row at a pace sustainable across all 5 sets. This is not a sprint workout, this is a workout that is meant to be paced and kept under control.

Secondary Objective: Even or descending splits from set 1-5.

[Long Haul: Level 2, Lever 1, & Masters 55+] (5 Rounds for time)

Level 2

Every 6:00 x 5 Sets

400m Run

100ft (30m) Farmers Carry

300m Row

50 Double Unders

Farmers Carry: 2 x 53/35lb (24/16kg)

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Level 1

Every 6:00 x 5 Sets

200m Run

100ft (30m) Farmers Carry

200m Row

25 Double Unders or 50 Single Unders

Farmers Carry: 2 x 35/26lb (16/12kg)

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Masters 55+

Every 6:00 x 5 Sets

400m Run

100ft (30m) Farmers Carry

300m Row

50 Double Unders

Farmers Carry: 2 x 53/35lb (24/16kg)

[Long Haul: Competitor & Travel] (5 Rounds for time)

Competitor

Every 6:00 x 5 Sets

400m Run

100ft (30m) Farmers Carry

300m Row

50 Double Unders

Farmers Carry: 2 x 85/65lb (38.5/30kg)

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Travel / Hotel:

For Time

Every 6:00 x 5 Sets

400m Run

:30 Farmers Hold

200m Run

50 Double Unders

Farmers Carry: 2 x 70/53lb, 32/24kg

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

Optional Accessories (Checkmark)

For Quality

3 Sets:

15 Wall Tibialis Raises

100ft (30m) Sled Push

:30/:30 Paloff Press Hold

Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HGXGEAR.com for Apparel

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Warm-Up

400m Easy Run

2 Sets:

:15 Wall Lean March + 10 Wall Lean Quick Switch

10m A-Skips + 10m B-Skips

:20 Seated Runner Arm Swings

250m Moderate Row (build last 100m)

Specific Prep

2 Sets:

8/8 Dead Bugs (slow, controlled)

6/6 Half-Kneeling KB Press

50ft (15m) Single-Arm KB Overhead Carry (light, each side)

10 Glute Bridge March

:20 Side Plank (each side)

Primer

200m Run (smooth, not fast)

50-100ft (15-30m) Farmers Carry @ Working Loads

150m Row Building to working pace

10-15 Double Unders, :20 Practice, or 25 Single Unders

Use this to confirm carry load, row damper, and rope rhythm. Athletes should arrive at the clock warm and ready, not pre-fatigued

CrossFit Games Open 26.3 (AMRAP - Reps)

For time:

2 rounds of:

12 burpees over the bar (may step over barbell)

12 cleans, weight 1

12 burpees over the bar (may step over barbell)

12 thrusters, weight 1

2 rounds of:

12 burpees over the bar (may step over barbell)

12 cleans, weight 2

12 burpees over the bar (may step over barbell)

12 thrusters, weight 2

2 rounds of:

12 burpees over the bar (may step over barbell)

12 cleans, weight 3

12 burpees over the bar (may step over barbell)

12 thrusters, weight 3

Time cap: 16 minutes

♀ 45, 55, 65 lb (20, 25, 29 kg)

♂ 65, 85, 95 lb (29, 38, 43 kg)

"Long Haul" (5 Rounds for time)

For Time

Every 6:00 x 5 Sets

400m Run

100ft (30m) Farmers Carry

300m Row

50 Double Unders

Farmers Carry: 2 x 70/53lb, 32/24kg
Score = Sum Total Time

Goal: Each set completed in 4:30–5:30 | 30–90 seconds of rest per round

RPE: 7/10

Stimulus: Aerobic Endurance / Grip

Primary Objective: Run and row at a pace sustainable across all 5 sets. This is not a sprint workout, this is a workout that is meant to be paced and kept under control.

Secondary Objective: Even or descending splits from set 1-5.

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

Feb 27 -Mar 13 CrossFit Open Starts

HGXGEAR.com for Apparel

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up:

PVC

Small plates (Y, T, W)

***

12 DBs RDL

12 DBs Power clean

12 DBs Shoulder to overhead

24 Marching in place with DBs

250M DBs Farmers carry