Workout of the day

Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

1-2 Sets

1:00 Cardio of Choice

10 Bootstrap Squats

10 Banded Good Mornings

:20/:20 Samson Stretch

:15 Extended Plank Hold

10 Glute Bridges

Specific Barbell Prep / Empty to Light Barbell

2-3 Reps Each:

Tempo Squat (:03 descent, :01 pause in the hole)

Paused Back Squat (pause at the bottom)

Then build to a moderate warm-up load and complete:

5 Reps @ 50% of 5RM

3 Reps @ 60% of 5RM

2-3 Reps @ 70% of 5RM

Athletes should arrive at Set 1 of the Back Squat feeling warm, confident, and positioned well.

Specific Primer / After Back Squat

2 Controlled Sets: building to working loads

7/5 Calorie Row

4 Dual Dumbbell Thrusters

4 Bar Facing Burpees

4 Deadlifts

Working loads confirmed. Use this to dial in transitions, breathing patterns, and movement feel before the clock starts on "Redline."

Back Squat (Weightlifting Variable Reps & Sets)

Goal: Strong, quality reps across all three sets with load increasing each set. Set 3 at 90% should feel heavy but controlled. The 3:00 window is intentional, athletes should be ready and focused before each set, not still recovering when the clock hits.

Level 1: 9-7-5 Keeping all sets @ 6-7 RPE with quality rep focus and some in the tank.

Travel/Hotel: Dual Dumbbell Goblet Squat or Dual Dumbbell Front Squat for 15-12-9 reps at a challenging and consistent loading across all three sets.

Modifications and Adjustments

- Move to a Box Squat to limit range of motion for athletes dealing with knee discomfort or lower back sensitivity under load.

- Adjust to Split Squats or Reverse Lunges for athletes specifically dealing with SI joint dysfunction where bilateral loading creates pain or instability.

- Adjust to Hip Thrusts if both alternatives still create issues, prioritizing posterior chain loading without spinal compression.

"Redline" (8 Rounds for time)

Every 1:30 x 8 Sets, Alternating Stations (4 Sets @ Each)

Station 1:

12/9 Calorie Row

9 Dual Dumbbell Thrusters

Station 2:

12 Bar Facing Burpees

9 Deadlift

Dumbbell: 2 x 50/35lb, 22.5/15kg

Barbell: 185/125lb, 84/57kg
Score = Sum Total Interval Time

Goal: Each station completed in :55–1:15 | Consistent splits across all 8 sets

RPE: 8.5–9/10

Stimulus: Aerobic Power / Lactate Threshold

Primary Objective: Hold consistent interval times from round 1 through round 8. This workout rewards pacing discipline, not an early sprint.

Secondary Objective: Manage the transition inside each station. The row-to-thruster and burpee-to-deadlift transitions are where time is lost. Keep movement sharp and deliberate.

[Redline: Level 2, Lever 1, & Masters 55+] (8 Rounds for time)

Level 2

Every 1:30 x 8 Sets | Alternating Stations (4 Sets Each)

Station 1:

12/9 Calorie Row

9 Dual Dumbbell Thrusters

Station 2:

12 Bar Facing Burpees

9 Deadlifts

Dumbbells: 2 x 35/25lb (16/12kg)

Barbell: 135/95lb (61/43kg)

---

Level 1

Every 1:30 x 8 Sets | Alternating Stations (4 Sets Each)

Station 1:

9/6 Calorie Row

7 Dual Dumbbell Thrusters

Station 2:

9 Bar Facing Burpees

9 Deadlifts

Dumbbells: 2 x 25/15lb (12/7kg)

Barbell: 95/65lb (43/30kg)

---

Masters 55+

Every 1:30 x 8 Sets | Alternating Stations (4 Sets Each)

Station 1:

9/6 Calorie Row

9 Dual Dumbbell Thrusters

Station 2:

12 Bar Facing Burpees

9 Deadlifts

Dumbbells: 2 x 30/20lb, (14/9kg)

Barbell: 135/95lb (61/43kg)

[Redline: Competitor & Travel] (8 Rounds for time)

Competitor

Every 1:30 x 8 Sets | Alternating Stations (4 Sets Each)

Station 1:

15/12 Calorie Row

9 Dual Dumbbell Thrusters

Station 2:

12 Bar Facing Burpees

9 Deadlifts

Dumbbells: 2 x 60/40lb (27.5/18kg)

Barbell: 225/155lb (102/70kg)

---

Travel/Hotel

Every 1:30 x 8 Sets | Alternating Stations (4 Sets Each)

Station 1:

200m Run

9 Dual Dumbbell Thrusters

Station 2:

12 Lateral Burpees Over Dumbbells

9 Dual Dumbbell Deadlifts

Dumbbells: 2 x 50/35lb (22.5/15kg)

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

Optional Accessories (Checkmark)

For Quality:

3 Sets:

12 Ring Hamstring Curls

:35 Weighted Sorenson Hold

100ft (30m) Reverse Sled Drag

Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HGXGEAR.com for Apparel

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

1-2 Sets

1:00 Cardio of Choice

10 Bootstrap Squats

10 Banded Good Mornings

:20/:20 Samson Stretch

:15 Extended Plank Hold

10 Glute Bridges

Specific Barbell Prep / Empty to Light Barbell

2-3 Reps Each:

Tempo Squat (:03 descent, :01 pause in the hole)

Paused Back Squat (pause at the bottom)

Then build to a moderate warm-up load and complete:

5 Reps @ 50% of 5RM

3 Reps @ 60% of 5RM

2-3 Reps @ 70% of 5RM

Athletes should arrive at Set 1 of the Back Squat feeling warm, confident, and positioned well.

Specific Primer / After Back Squat

2 Controlled Sets: building to working loads

7/5 Calorie Row

4 Dual Dumbbell Thrusters

4 Bar Facing Burpees

4 Deadlifts

Working loads confirmed. Use this to dial in transitions, breathing patterns, and movement feel before the clock starts on "Redline."

Back Squat (Weightlifting Variable Reps & Sets)

Goal: Strong, quality reps across all three sets with load increasing each set. Set 3 at 90% should feel heavy but controlled. The 3:00 window is intentional, athletes should be ready and focused before each set, not still recovering when the clock hits.

Level 1: 9-7-5 Keeping all sets @ 6-7 RPE with quality rep focus and some in the tank.

Travel/Hotel: Dual Dumbbell Goblet Squat or Dual Dumbbell Front Squat for 15-12-9 reps at a challenging and consistent loading across all three sets.

Modifications and Adjustments

- Move to a Box Squat to limit range of motion for athletes dealing with knee discomfort or lower back sensitivity under load.

- Adjust to Split Squats or Reverse Lunges for athletes specifically dealing with SI joint dysfunction where bilateral loading creates pain or instability.

- Adjust to Hip Thrusts if both alternatives still create issues, prioritizing posterior chain loading without spinal compression.

"Redline" (8 Rounds for time)

Every 1:30 x 8 Sets, Alternating Stations (4 Sets @ Each)

Station 1:

12/9 Cal Row Ski or 8/6 Cal Bike

9 Dual Dumbbell Thrusters

Station 2:

12 Bar Facing Burpees

9 Deadlift

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

Barbell: (Rx 185/125, S 155/105)
Score = Sum Total Interval Time

Goal: Each station completed in :55–1:15 | Consistent splits across all 8 sets

RPE: 8.5–9/10

Stimulus: Aerobic Power / Lactate Threshold

Primary Objective: Hold consistent interval times from round 1 through round 8. This workout rewards pacing discipline, not an early sprint.

Secondary Objective: Manage the transition inside each station. The row-to-thruster and burpee-to-deadlift transitions are where time is lost. Keep movement sharp and deliberate.

Optional Accessories (Checkmark)

For Quality:

3 Sets:

12 Ring Hamstring Curls

:35 Weighted Sorenson Hold

100ft (30m) Reverse Sled Drag

Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HGXGEAR.com for Apparel

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

A: Bulgarian Split Squat (4 sets (12 reps each leg)
Dual DB or KB
Go lighter and work on ROM, 90 degrees)

B: Shoulder Press (5 sets: Strict press + Push press
3+5
65/70/75/75/75 of 1RM
***Rest as needed b/t sets)

C: Metcon (Checkmark)

3 sets: 15 reps each side

Banded wood chops

***

3 sets: 15 reps each side

Banded paloff press

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

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

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

400m Run with Partner and Medball

-

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

RPE: 8–8.5/10

Stimulus: Aerobic Capacity / Muscular Endurance / Midline Stability

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