Workout of the day

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up: PVC

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

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Partner training:

Partner 1: Row or Ski

Partner 2:

10/10 DB High pull

10/10 DB Shoulder to overhead

10/10 DB Hammer curls

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

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

A: Deadlift (5x5 at 85%
B/T sets: 10 DB Heavy glute bridges)

B: Pendlay Row (5x5 at 85%
B/T sets
8/8 DBs Gorilla rows
)

C: Metcon (Checkmark)

Biceps

3 sets

5/5/5/5. DBs reverse/hammer/ISO/bicep curls

2 sets

5 Chin-up hold (chin above the bar) for :10sec

10 Dual arm preacher curls (no weight). tempo 3.1.3.0

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

3 Sets: For Quality

200m Run or 1:00 Cardio Choice

:15/:15 Samson Stretch

20 Bear Plank Shoulder Taps

10 Alternating Box Step-Ups

10 Kettlebell Deadlifts + 10 Russian Kettlebell Swings

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Specific Barbell Prep (From the Rig)

5 Empty Barbell Back Squats

3 Back Squats @ 40-50%

3 Back Squats @ 50-50%

-

Then Load to Working Weights on the Barbell

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Specific Prep and Loading after Back Squats

:15 Wall Lean March + :15 Wall Lean Sprint

8 Kettlebell Swings + 8 Russian Kettlebell Swings

3 Burpee Box Jump Overs

-

150m Run

10 American Kettlebell Swings

4 Burpee Box Jump Overs

Back Squat (Weightlifting Variable Reps & Sets)

This is a back off week for the back squat, and should be RPE 6-7 efforts here.

Modifications:

- Adjust to Box Squats for most as a good starting alternative.

- Move to 6 Alt Back Rack Reverse Lunges @ Moderate Loads

- Lastly possibly sub out 3 Sets of 8-10 Barbell Hip Thrusts during the 8 minute segment.

"Open Range" (Time)

For Time:

3 Rounds

400m Run

20 American Kettlebell Swings

10 Burpee Box Jump Overs

Kettlebell: (Rx53/35, S 44/26)

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

Goal: 10:00 - 13:00

Time Cap: 15:00

Primary Objective: Maintain a strong, repeatable running pace across all three rounds, while moving efficiently through swings and burpee box jump overs without unnecessary spikes in heart rate

Secondary Objective: Consistent split paces / round

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 - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2 Sets

1:00 Row / 1:00 Echo (Alt Sets)

8 Inchworm Push-Ups

5/5 Single Arm Upright Row

5/5 Single Arm Strict Press

:10/:10 Single Arm Overhead Hold

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Specific Barbell Prep and Loading (From Rig)

3 Barbell Strict Press + 5 Barbell Push Press (Empty)

2 Barbell Strict Press + 4 Barbell Push Press (40-50%)

2 Barbell Strict Press + 4 Barbell Push Press (50-60%)

2 Barbell Strict Press + 4 Barbell Push Press (65%+)

*After last 2-3 Sets, hit 25/25ft (7.5/7.5m) Single Arm Overhead Carries

-

Then Load to Working Weights on the Barbell

Strict Press + Push Press (Weightlifting Variable Reps & Sets)

Modifications:

- Adjust to all 8 as strict press

- Move to Dumbbell Strict Press + Push Press

- Adjust Overhead Carry to Single Arm Front Rack Carry

"True Gallop" (4 Rounds for time)

For Time:

Every 4:00 x 4 Sets

15/12 Cal Row +

15/11 Cal Bike or Ski

or

Every 4:00 x 4 Sets

500m Run
Score = Average Time / Set

Goal: 2:00–3:00 / set

RPE: 8.5/10

Stimulus: Lactate Threshold Pacing

Primary Objective: Maintain consistent paces on each set

Secondary Objective: Look for descending splits slightly

Accessories (Checkmark)

3 Sets: For Quality

10/each Banded Y-T-Ws

:30 Nose to Wall Handstand Hold

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2 Sets:

:30-:45 Jump Rope

10 Bootstrap Squats

:30 Down Dog Calf Gas Pedals

10 Down Dog Alternating Toe Touches

5/5 World's Greatest Stretch

:15 Dead-Hang + :15 Active Hang

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Specific Warm-Up:

15 Double Unders or 30 Single Unders

5 Medball Squats + 5 Medball Presses + 5 Wall Balls

10 Bar Kip Swings

10 Ring Rows

-

15 Double Unders or 30 Single Unders

10 Wall Balls

5 Elevator Kip Swings Building to Chin Over Bar Pull-Ups or 5 Jumping Pull-Ups

5 Push-Ups

-

Then get into Bar Muscle-Up Drills and Possibly Butterfly Pull-Up Drills

Skill Work and Primers (Checkmark)

Double Unders

Bar Muscle Up - Tips

Butterfly Pull-Ups

"Injection" (Time)

For Time:

80 Double Unders (A:100singles)

60 Wall Balls

40 Pull-Ups

80 Double Unders

50 Wall Balls

30 Chest-to-Bar Pull-Ups

80 Double Unders

40 Wall Balls

20 Bar Muscle-Ups (A: burpee pull ups)

Wallball: (Rx 20/14, S 16/12) to 10/9ft
Score = Time

Goal: 14:00-20:00

Time Cap: 25:00

Primary Objective: Managing gymnastics volume and keeping consistent sets throughout.

Secondary Objective: All Wall Balls in 4 sets or less.

Optional Accessories (Checkmark)

3 Sets: For Quality

8/8 Single Arm Dumbbell Rows

10 Ring Bicep Curls

10/10 Banded Wrist Pronation and Supination

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

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

A: Incline Bench Press (Weight)

5x3 at 85-88%

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4 sets

8 DB heavy pull overs

8/8 Medball offset push-ups

8 Ring dips

B: Metcon (Checkmark)

4 sets

8 DB heavy tricep ext (behind the neck)

8 DBs skull crushers

8 Diamond push-ups

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150 Vups/GHDs