Workout of the day

Announcements

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 Arm Swings

- Hand to Hand Wrist Circles

-Trunk Rotations

- Bow and Bend

- Down Dog Toe Touches

- Quarter Squat Reactive Jumps

Plyometrics / Warm-Up (8-10min)

3 Sets

4/4 Skater Jumps

4 Broad Jumps

6 Depth Drop to Vertical Jump

Specific Prep (Checkmark)

4 Clean Deadlifts

4 Tall Muscle Cleans

20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility)

3 Hang Power Cleans

2 Front Squats

3 Hang Squat cleans

Then add loads

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Build to Working Weights on the Power Clean and Squat Clean Warm-Ups

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Spend some time here moving through kipping pull-up progressions and butterfly pull-up progressions prior to the workout

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Butterfly Pull-Up Technique

"Prime Directive" (5 Rounds for weight)

10:00 EMOM

Minute 1: 2 Power Clean + 1 Squat Clean

Minute 2: 15 Pull-Ups

Strength Level 3: 10 Strict Pull-Ups

Cleans: Perform @ 75-85% of Limiter
Score = Load

Modifications:

- Adjust the loading and / or adjust to hang power cleans

- Newer Athletes should look to hit 3 Hang Power Cleans + 3 Front Squat to dial in positions.

Back Squat (Weightlifting Variable Reps & Sets)

Modifications and Adjustments:

- Move to a Box Squat to limit knee and back pain

- Adjust to Split Squats or Reverse Lunges for those specifically dealing with SI joint disfunction

- Can adjust to Hip Thrusts if both alternatives still create issues

Accessories (Checkmark)

For Quality

3 Sets

18 GHD Hip Extensions

16 Kettlebell Gorilla Rows

12 Dumbbell Hammer Curls

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warmup: Paloff press/Face pulls/Wood chops

Partner training:

3 Rds

100 Burpee stand + DBs shoulder to overhead

100 Knee raises

100 Sit/stand

Rest as needed between rounds

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

400m Run

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2 Sets

5/5 World's Greatest Stretch

10 Supine Banded Psoas March

5/5 Single Leg Box Step-Down

5 Up Dog to Down Dog Pike Push-Ups

8 Dual DB or KB Deadlifts

6 Dual DB or KB Hang Cleans

4 Dual DB or KB Push Press

4 Burpees

4 Box Jumps

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4 Dual DB or KB Hang Clean and Press

4 Dual DB or KB Hang Clean and Jerk

4 Burpee Box Jumps

Primer (After Strength Session)

:15 Wall Lean March

2 Burpee Box Jumps

:15 Wall Lean Spint

2 Burpee to Target

100-200m Run

2 Burpee Box Jumps

Isolated Skill Strength Session (6 Rounds for weight)

For Load:

Every 90 seconds x 6 Sets

6 Dual Dumbbell / Kettlebell Hang Clean and Jerk

Choice on Loads and KB's or DB's

"Raptor Run" (Time)

For Time:

400m Run

15 Burpee Box Jumps (Facing)

400m Run

30 Burpee to Target (Out of Reach)

400m Run

15 Burpee Box Jumps (Facing)

Box Height: (Rx24/20, S 20/16″)
Score = Time

Goal: 11-15 minutes

Primary Objective: Maintain an aggressive, but repeatable running pace across all three efforts

Secondary Objective: Stay smooth and efficient through both burpee variations without excessive rest

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 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)

5x5 at 80-85% of 1RM

Rest as needed b/t sets

B: Deadlift (6x6 at 80+% of 1RM
Rest as needed b/t sets)

C: Bulgarian Split Squat (4 sets
8/8 Heavy Duel DB or KB
B/T sets.
10 DB Glute bridges)

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Sticky note challenge

Deadlift (Build to a starting weight for deadliftoff. Please record this weight in Wodify!)

AMRAP (Checkmark)

9 deadlifts

7 box handstand push-ups or push-ups

100 m run

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: For Quality

1:00 Cardio Choice

8/8 Single Leg Kettlebell Deadlifts

8/8 Single Leg Hip Thrust off Bench

:20 Dead-Bugs

:20 Ring Plank

Specific Prep

3 Sets

5 Sumo Deadlifts, Building to Working Loads

5/5 Single Leg Hip Thrust off Bench

5 Ring Push-Ups

:15 Wall Supported Handstand Hold

"Park Maintenance" (5 Rounds for weight)

Every 1:30 x 10 Sets, Alt Stations (5 @ Each)

Station 1:

8 Sumo Deadlifts

6/6 Single Leg Hip Thrust off Bench (DB or KB Loaded)

Station 2:

8/6 *Ring Push-Ups

:30 Wall Supported Handstand Hold

Ring Push-Up Standard: Rings Parallel to Floor

Tempo Prescription

Sumo Deadlifts: 21X1

Ring Push-Ups: 21X1

Single-Leg Hip Thrusts: Controlled and smooth tempo, prioritizing symmetry and positional control

Handstand Hold: Active shoulders, ribs down, neutral head position
Score = Sumo Deadlift Loads + Record Other Movement Mods in Notes

Stimulus: Posterior-chain strength, horizontal pushing control, and shoulder stability under low fatigue

Workout RPE: 5-6/10

Primary Objective: Execute all tempo-controlled reps without loss of position or rushed transitions

Secondary Objective: Maintain symmetry and control on unilateral hip thrusts and stable positions in the handstand hold

[Park Maintenance: L2, L1, & Masters 55+] (5 Rounds for weight)

Level 2:

As prescribed

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Level 1:

Every 1:30 x 10 Sets, Alt Stations (5 @ Each)

Station 1:

8 Sumo Deadlifts (Off Blocks)

6/6 Single Leg Hip Thrust off Bench (Unweighted)

Station 2:

8/6 *Ring Push-Ups

:30 Straight Arm Plank

Ring Push-Up Standard: @ 45 degree Angle

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Masters 55+:

As prescribed

[Park Maintenance: Competitor & Travel (5 Rounds for weight)

Competitor:

As prescribed

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Travel / Hotel:

As prescribed

Accessory Finisher (Checkmark)

For Quality

5 Sets:

7/7 Single Arm Kettlebell Z-Press

7/7 Side Plank Banded Rows

Mobility (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose