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:

:30-:45 Jump Rope Practice

6-8 Inchworm Push-Ups

16 Bear Plank Shoulder Taps

10/10 Single Leg Glute Bridges

12 Glute Bridge Banded Pull-Aparts

Specific Prep:

2 Sets

Single Arm Upright Row

Single Arm Strict Press

8-10 Scapular Push-Ups + 4-6 Push-Ups

4-6 Strict Knee Raises

8 Bar Kip Swings

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Build to Working Toes to Bar Modification and Dumbbell Snatch Loads prior to Bench

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-60%

-

Then Load to Working Weights on the Bar

Bench Press (Weightlifting Variable Reps & Sets)

Goal: 8+ Reps (15 Rep Cap)

"Double Agent" (Time)

4 Sets: For Time

16-14-12-10 Toes to Bar

24 Crossovers or 48 Double Unders

16-14-12-10 Alt Dumbbell Snatch

Rest 1:00 b/t sets

Dumbbell: (Rx50/35, S 40/25)
Time Domain: 10-15 minutes

Time Cap: 15 min

Stimulus: Grip / Interference and Gymnastics Density

RPE: 8–8.5/10

Primary Objective: Look to maintain big sets on the toes to bar and snatches, if not unbroken.

Secondary Objective: Complete the workout sub 10:00

Optional Accessories (Checkmark)

For Quality

3 Sets:

:20 GHD Extended Supine Plank

:15/:15 Single Arm Ring Plank

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

1:30 Row

:20/:20 Banded Front Rack Stretch

:20/:20 Pigeon Pose

:20/:20 Samson Lunge stretch

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2 Sets

10 Bootstrap Squats

5 Inchworm Push-Ups

10 Cossack Squats

:30 sec Row @ increasing Pace

Move to the Rig for Front Rack Lunge Prep

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4/4 Reps with Empty Barbell

4/4 Reps @ 20-30% of 1RM Front Squat

4/4 Reps @ 30-40% of 1RM Front Squat

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Put working loads on the Barbell

Front Rack Lunge (Weightlifting Variable Reps & Sets)

"Mercy" (AMRAP - Rounds and Reps)

Every 2:00, Until Failure

*Calorie Row or Ski or bike

20 Wall Balls

Set 1: 10/7 Row or Ski 7/5 bike cal

Set 2: 12/9 Row or Ski 9/7 bike cal

Set 3: 13/10 Row or Ski 10/8 bike cal

Set 4: 14/11 Row or Ski11/9 bike cal

Set 5: 15/12 Row or Ski 12/10 bike cal

Set 6: 16/13 Row or Ski 13/11 bike cal

Set 7: 18/14 Row or Ski 14/12 bike cal

Set 8: 18/14 Row or Ski 14/12 bike cal

* Until Failure or 8 Sets (Cap)

Wall Balls: (Rx 20/14, S 16/12), 10/9ft
Score = Rounds + Reps (Max 8 Rounds)

Goal: Reach Sets 6–8

Time Domain: Variable 12-16 minutes

Primary Objective: Complete 5+ rounds of the workout

Secondary Objective: Maintain unbroken or minimally broken wall ball sets deep into the ladder

Mobility (Checkmark)

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

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

A: Shoulder Press (Every :90sec for 5 sets
Seated shoulder press
5x8 at 68-70%)

B: Shoulder shrugs (5 x 8 at 70-75% of 1RM (Deadlift)
b/t sets
8 BB weighted high pulls)

C: Metcon (Checkmark)

3 Supersets

10 BB weighted bicep curls

10 DBs Front delt raises

3 Supersets

10 BB weighted reverse curls

10 DBs Rear delt raises

3 Supersets

10 DBs Wall bicep curls

10 DBs Preacher 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

1:00 Bike

:30 Shuttle Runs

:15 Hollow Hold

:30 Glute Bridge Hold

10 Alternating Bird Dogs with Pause at Extensions

Specific Prep and Primer

12/9 Cal Bike

4 Shuttle Runs

1 Partial Wall Walk + 1 Full Wall Walk

9/7 Cal Ski

6 GHD Sit-Ups

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Then make sure athletes have an understanding of flow and and style of workout.

"The Terminal List" (10 Rounds for time)

Every 3:00 x 10 Sets, Alt Stations (2 @ Each)

13/10 Cal Bike or 18/14 Cal Row or Ski

[X]

[X] =

Set 1: 8 Shuttle Runs

Set 2: 6 Wall Walks

Set 3: 13/10 Cal Bike or 18/14 Cal Row or Ski or 8 Shuttle Runs)

Set 4: 24 GHD Sit-Ups

Set 5: Rest *Note: You still must complete the first Cals during this station

Shuttle Run = 25/25ft

Wall Walk: 10in From Wall
Score = Total Working Time (Logged per Set)

Goal: Complete each set in under 2:30

Primary Objective: Complete each first cal in under 1:00

Secondary Objective: Complete all [x] movements in under 1:30

Optional Accessories (Checkmark)

For Quality

3 Sets:

20 Weighted Russian Twists

:40 Nose to Wall Handstand Hold

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 - HGX-FIT (Progressive Overload/Accessories)

A: Incline Bench Press (Weight)

Every 2min for 5 sets

8 reps at 75% of last week 2rep

Immediately after..

4 sets

8 DBs Floor press + 8 Close grip press

12 DBs Incline flys

10 Diamond push-ups

B: Metcon (Checkmark)

4 sets

10 Ring dips

10 DB Tricep ext (behind the neck)

10 DBs Skull crushers

15 Banded tricep ext