Workout of the day

Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General

2 Sets:

12/9 Calorie Bike

8/8 Single Arm Dumbbell Deadlift

6/6 Single Arm Dumbbell Hang Snatch

4 No Jump Burpees

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

Specific

2 Sets: @ Warm-Up Loads

3 Dual Dumbbell Burpee Deadlift

4 Dual Dumbbell Sumo Deadlifts

5 Dual Dumbbell Hang Muscle Snatch

2 Devils Press

3 Jumping Pull-Ups, Controlled Eccentric

Primer

Perform 1 Set @ Working Loads and Mods

3 Devils Press

4/3 Strict Pull-Ups

5/4 Calorie Bike

"Dark Horse" (AMRAP - Rounds and Reps)

16:00 AMRAP

4 Devils Press

8/6 Strict Pull-Ups

14/10 Calorie Bike

Dumbbells: 2x(Rx50/35, S 40/25)
Score = Rounds + Reps

Goal: 4-6 rounds

RPE: 8.5–9/10

Stimulus: Gymnastics Strength / Grip Endurance / Aerobic Capacity

Primary Objective: Manage the Devils Press as the anchor of each round, keeping the reps unbroken and control the dumbbell overhead to preserve grip and shoulder endurance across 16 minutes.

Secondary Objective: Hold strict pull-ups in consistent sets round to round. Avoid going to failure, breaking up early will help with compounding fatigue later in the workout.

Bodybuilding Finisher (Checkmark)

4 Sets:

10 Dumbbell Chest Flys

10 Dumbbell Hex Press

Rest 30 sec

10 Ring Rows

10 Dumbbell Bicep Curls

Rest 30 sec

Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HGXGEAR.com for Apparel

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Burpee to plate musical chairs

WheelWod CrossFit Open 26.2 (Checkmark)

3 rounds for time

80 ft. walking lunges

20 alternating db snatch

20 jumping pull-ups or ring rows

Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

400m Run with Partner and Medball

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10m Knee Hug + Lunge and Twist

10m Toy Soldiers

10/10m Lateral Lunge and Step

10m Walking Figure 4 Stretch

3 Sets:

10 Medball Partner Chest Pass

10/10 Medball Rotational Pass

10 Partner Banded Paloff Press

Specific Prep: Get to Specific Working Loads in 1-2 Sets

100ft (30m) Farmers Carry

25ft (7.5m) Farmers Walking Lunge

8 Synchro Air Squats

1 Partial Wall Walk + 1 Wall Walk

CrossFit Games Open 26.2 (Checkmark)

TBD!!!

"Double Down" (Time)

For Time: With Partner

400m Run (Together)

400m Farmer Carry (Split)

400m Run (Together)

100 Synchro Air Squats

400m Run (Together)

100m Dual DB or KB Farmers Walking Lunge (Split)

400m Run (Together)

24 Wall Walks (Split) (10in from wall)

Farmer Carry: DB 2x(Rx50/35, S 40/25) or KB (Rx53/35, S 44/26)

Farmers Walking Lunge: DB 2x(Rx50/35, S 40/25) or (Rx53/35, S 44/26)
Score = Time

Goal: 30–40 minutes

Time Cap: 40 minutes

Primary Objective: Manage the carrying and lunging volume as a team , communicate load sharing on split movements and keep transitions tight between partners.

Secondary Objective: Keep all four runs together and at a pace both partners can sustain. The runs are the glue of this workout, do not let one partner red line while the other recovers.

Accessories (Checkmark)

For Quality:

3 Sets

:30 Wall Sit March

:30 Weighted Sorenson Hold

Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HGXGEAR.com for Apparel

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

2 Sets: For Quality

10 Banded Pull throughs

12 Banded Pull Aparts

5/5 Dumbbell Windmills

20 Bear Plank Shoulder Taps

8-10 Deficit Push-Ups

:15 Hollow Hold

Specific Prep

3 Sets:

3-5 Barbell Bench Press Building to Working Loads

4-6 Dumbbell Renegade Rows, Building to Working Loads

5-7 GHD Sit-Ups, increasing range of motion and getting correct set-up

CrossFit Games Open 26.2 (AMRAP - Reps)

For time:

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 chest-to-bar pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 muscle-ups

Time cap: 15 minutes

♀ 35-lb (15-kg) dumbbell

♂ 50-lb (22.5-kg) dumbbell

alternative workout "Iron Minute" (Weight)

For Load

16:00 EMOM

Minute 1: 10 Bench Press

Minute 2: 14 Renegade Rows

Minute 3: 18 GHD Sit-Ups

Minute 4: Rest

Bench Press: 60% of 1RM

Renegade Row: 2x50/35lb (22.5/15kg)
Score = Bench Press Load

Record Notes on other two exercises

Goal: Complete all reps within each minute with 10–20 seconds to spare

RPE: 6-7/10

Stimulus: Strength / Muscular Endurance / Midline

Primary Objective: Hold consistent bench press mechanics across all 4 sets as 60% should feel challenging, but never grindy. Focus on controlled descent, full range of motion, and driving through a strong lockout every rep.

Secondary Objective: Maintain strict body mechanics on the renegade rows, avoiding hip rotation and sloppy bracing. The rest minute is there for a reason, use it to reset breathing and prepare for the next set.

Accessory Finisher (Checkmark)

F or Quality

3 Sets:

10 Reverse Nordic Curls

20 Alternating V-Ups

:30 Ring Plank

:20/:20 Side Plank

Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HGXGEAR.com for Apparel

HomeGrown AthletX - Legends (65+)

A: Metcon (Checkmark)

Warm-up

3 sets: small plates (Y, T, W) 15 reps

3 sets: Wall ball rotational passing

Partner training

12 Wall ball cleans (or plate)

12 Wall ball shoulder to overhead

12 Wall ball ground to overhead

100M Wall ball carry

****

Row or Ski

Announcements

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 or ski

:15 Wall Lean March + :15 Wall Lean Sprint

10 Knee Hug + Lunge and Twist

8 Alt Box Step-Ups

6/6 Dynamic Lateral Lunge

Specific Prep

200/150m Row or ski

3 Burpees

3 Box Jumps

3 Burpee Box Jumps

2 Shuttle Runs

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200/150m Row or ski

3 Burpee Box Jumps

2 Shuttle Runs

"Ground & Pound" (Time)

For Time:

5 Sets:

300/240m Row or ski

12 Burpee Box Jumps

8 Shuttle Runs

Rest 1:00 b/t sets

Box Jump: (Rx24/20, S 20/16″)

Shuttle Run: 25/25ft (7.5/7.5m)
Score = Time

Goal: 3:00–4:00 per set / Total Time 20:00–28:00

Primary Objective: Establish a consistent row pace that allows you to step off and move directly into burpee box jumps — the row sets the rhythm for each set.

Secondary Objective: Keep burpee box jumps steady and rhythmic. Resist the urge to sprint early — the shuttle runs will expose any athletes who go out too hot.

Accessories (Checkmark)

For Quality

4 Sets:

:30/:30 Paloff Press Hold

:45 Sandbag Bear Hug Hold