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 Sets: For Quality

1:00 Row / Bike

1:00 Bike / Row

10 Alternating Cossack Squats

10 Alternating Reverse Lunges

:10 Hollow Hold

:10 Arch Hold

Specific Prep:

(Front Rack Walking Lunges)

2 Sets

4-8 Dual Dumbbell Front Rack Walking Lunges, Building to Working Weight

-

(Toe to Bar Build and Primer)

6 Bar Kip Swings

4 Strict Knees to Chest

4 Kipping Knees to Chest

4-6 Reps Building Toes to Target to Toes to Bar (Either Double Leg or Single Leg Variations)

-

(Synchro Box Jump Practice)

Practice 2 Sets of 5 Synchro Box Jumps with Different Partner Pairs

Optional Primer:

:20 Row @ Pace

25ft (7.5m) Dual Dumbbell Front Rack Walking Lunges

:20 Bike @ Pace

4 Toes to Bar

5 Synchro Box Jumps

"The Pawnee Task Force" (Time)

Teams of 4

For Time:

Two partner pairs work simultaneously at separate stations-

- Station A

3 Rounds:

40/30 Cal Row

100ft DB Front Rack Walking Lunge

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

- Station B

3 Rounds:

40/30 Cal Bike

30 Toes-to-Bar

Flow

Pair 1 starts at Station A

Pair 2 starts at Station B

Each pair completes all 3 rounds at their assigned station

Once both pairs have finished, they switch stations and complete the opposite station (3 rounds). After both stations are complete, all four athletes move directly into:

- 200 Synchro Box Jumps

2 athletes working at a time

2 athletes resting

Partners must meet at extension on top of the box for the rep to count

Teams may rotate pairs as needed

Box Height: (Rx24/20, S 20/16″)

Mobility (Checkmark)

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

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Run or row 400 m

Stretches:

Updog down dog

Scorpion

Thread the needle

Leg kickovers

Glute bridges

Air squats

Thruster (5x3
Build over sets (use box if necessary)
Dallas single arm db/kb thruster w/ low bar if needed))

Workout! (allow 15 min) (Checkmark)

3 rounds for time:

10 empty bb thrusters or db thrusters (to box if needed)

250 run or row/ski

10 hanging knee raises or sit-ups

Dallas:

10 strict press w/ 65# bb

250 ski

10 pull up to low bar (get chin over!)
Extra time?

Choose an accessory or ab movement

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

-

2 Sets, For Quality

10 PVC Pipe Pass Throughs

10/10 PVC Pipe Around the World's

8/ 8 Single KB Staggered Stance RD L

10 Goblet Squat

:30 Pause Goblet Squat Ankle Mobility

Specific Prep

3 Hang Muscle Snatch

3 Low Hang Power Snatch

3 Overhead Squats

6 Ring Rows

3 Burpees

-

3 Low Hang Power Snatch

3 Overhead Squats

3 Hang Squat Snatch

:10 Chin Over Bar Hold

3 Burpees

-

Then move to Weightlifting Technique and Primer for Workout

Weightlifting Technique / Primer for Workout (Checkmark)

10:00 EMOM

Minute 1: *Snatch

Minute 2: *Chest to Bar Progressions

*Snatch

1 Snatch Lift Off

1 Slow Pull Power Snatch

2 Squat Snatch (As Quick Singles)

Starting @ light loads (35-45% of 1RM Snatch)

Built as a primer for the workout, planning to get to 20-30lb above working loads for the workout in order to develop more technical capacity and a little overload to make the snatches feel easier and more manageable in the workout.

*Chest to Bar

- Set 1: 8 Bar Kip Swings + 4 Jumping Chest to Bar or 4 Inverted Rows

- Set 2: 4 Elevator Kipping Pull-Ups (Developing higher and higher kip moving to chin over bar pull-ups + :10 Ring to Chest Hold)

- Set 3: 4 Elevator Kipping Pull-Ups (Developing higher and higher kip moving to chest to bar pull-ups + :10 Ring to Chest Hold)

- Set 4: 3-5 Chest to Bar Pull-Ups

- Set 5: 3-5 Chest to Bar Pull-Ups

"The Pit" (Time)

For Time

10 Rounds

5 Chest to Bar Pull-Ups

1-2-3-4-5-6-7-8-9-10 Squat Snatch

5 Bar Facing Burpees

Barbell: (Rx135/95, S 115/75)
Goal: 10:00-15:00 minutes

Time Cap: 17 minutes

Primary Objective: Maintain technical consistency on squat snatches as volume increases

Secondary Objective: Keep chest-to-bar sets controlled to preserve grip and breathing

Optional Accessories (Checkmark)

For Quality

3 Sets: For Quality

10 Theraband Cuban Press

16 Alt Kettlebell Gorilla Rows

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Push/Pull (Checkmark)

6 sets at 65-75%

6 Seated shoulder press

6 Pendlay row

***

3 sets

8 DBs Push press (50/35)

8/8 DBs Renegade rows

10 BB weighted bicep curls

3 sets

12 Banded (Green/Black) seated lat pulls

10 BB weighted reverse curls

3 sets

10 DBs Rear delt raises

10 BB weighted drag curls

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

200m Run

6 Inchworm Push-Ups

:15 Hollow Hold

10 Alternating V-Ups

6/6 Suitcase Deadlifts

:15/:15 Suitcase Standing March

Specific Prep and Primer

1-2 Sets as Primer

4-6 GHD Sit-Ups / V-ups / Medball Weighted Sit-Ups

10m High Knees

10m Butt Kicks

2 Shuttle Run Sprints

100ft (30m) Farmers Carry @ working loads

1 Partial Wall Walk + 1 Full Wall Walk

"Lil’ Sebastian Forever" (6 Rounds for reps)

6 Sets: (31:30 Running Clock)

3:45 AMRAP

:30 GHD Sit-Ups

200m Run

200ft (60m) Farmers Carry

- Max Effort Wall Walks in the Remaining Time

Rest 1:30 b/t sets

Farmers Carry @

DB: 2 x (Rx70/50, S 60/40)

KB: 2 x (Rx70/53, S 53/44)

Wall Walks: 10in From Wall
Score = Total Reps Completed across all sets

Goal: Complete 10+ GHD Sit-Ups and 5+ Wall Walks / Set

Total 15+ Reps / Set for 90+ Reps

Time Domain: 30 minutes total (work + rest)

Primary Objective: Preserve shoulder capacity to accumulate wall walks every round

Secondary Objective: Move efficiently through the carry and run to protect scoring time

Optional Accessories (Checkmark)

For Quality

3 Sets:

:18/:18 Side Star Plank

:18/18 Copenhagen Plank

1:00 Glute Bridge Hold (Diaphragmatic breathing)

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

-

2 Sets For Quality

10 Alternating Goblet Cossack Squats

5/5 Goblet Reverse Lunges

15 Banded Pull Aparts

10 Dead-Bugs

10 Bird-Dogs

Specific Prep:

2 Sets: Empty Barbell

6 Tall Muscle Cleans

6 Bradford Press with Lockout

:20 Behind the Neck Elbow Punch Throughs

6 Back Squats

-

2 Sets: Empty Barbell

3 Position Power Clean (High Hang, Hang, Low Hang)

5 Push Press

7 Back Squats

5 Wall Balls

-

2 Sets @ Light Weight

1 Power Clean + 3 Push Press + 5 Back Squats

5 Wall Balls

Back Squat Prep (Checkmark)

Barbell Loading:

*Bring the Barbell to the Rack for Back squats and build to 65% with 2 sets of 3 Reps, then weight on the bar.

Back Squat (Weightlifting Variable Reps & Sets)

Score = Reps Completed at 80%

Record Weights in Notes

Modifications:

- Box Squat for Knee Pain

- Split Squat for Back Pain

"The Swanson Protocol" (4 Rounds for time)

Every 3:00 x 4 Sets

3 Power Clean + 5 Push Press

20 Unbroken Wall Balls

Barbell Complex: Tng Power Cleans + working at 70-80% of Push Press 1RM

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

*unbroken matters more than load
Goal: Complete each set by the 1:30-1:45 mark on the clock, then adjust loads

Primary Objective: Execute smooth, efficient barbell cycling building loads to 80% of 1RM Push Press

Secondary Objective: Complete all wall balls unbroken each set

[The Swanson Protocol: L2, L1, & Masters 55+] (4 Rounds for time)

Level 2:

Every 3:00 x 4 Sets

3 Power Clean + 5 Push Press

15 Unbroken Wall Balls

Barbell Complex: Power Cleans + working at 70-80% of Push Press 1RM

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

*unbroken matters more than load

---

Level 1:

Every 3:00 x 4 Sets

3 Hang Power Clean + 5 Push Press

15 Unbroken Wall Balls

Barbell Complex: Power Cleans + working at 70-80% of Push Press 1RM

Wall Balls: 14/10lb, 6/4kg, 10/9ft

*unbroken matters more than load

---

Masters 55+:

Every 3:00 x 4 Sets

3 Power Clean + 5 Push Press

15 Unbroken Wall Balls

Barbell Complex: Power Cleans + working at 70-80% of Push Press 1RM

Wall Balls: 14/10lb, 6/4kg, 10/9ft

*unbroken matters more than load

[The Swanson Protocol: Competitor & Travel] (4 Rounds for time)

Competitor:

Every 3:00 x 4 Sets

3 Power Clean + 5 Push Press

20 Unbroken Wall Balls

Barbell Complex: Tng Power Cleans + working at 70-80% of Push Press 1RM

Wall Balls: 30/20lb, 10/9kg, 10/9ft

*unbroken matters more than load

---

Travel / Hotel:

Every 3:00 x 4 Sets

6 Dumbbell Power Clean + 9 Dumbbell Push Press

25 Air Squats

Dumbbells @ 50/35lb, 22.5/15kg

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)

For Quality

3 Sets:

8/8 Single Leg Rotational Medball Toss

16 Overhead Rotational Medball Slam (8/side)

50ft (15m) Sled Push, For Load