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

2:00 Cardio Choice

-

2 Sets

:30 Down Dog Calf Gas Pedals

10-15 Banded Pull Aparts

8 Medball Deadlifts + 8 Medball Squats + 8 Medball Presses

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

20 sec Hollow Rocks

Specific Prep

2 Sets:

1 Seated Clamp and stand or 1 Jump and Cut to Reach and /or Pull to Stand

6 Bar Kip Swings, Building Kip

6 Ring Rows or 3-4 Strict Pull-Ups

6 Wall Balls

10/8 Calorie Bike, Building Intensity

Primer

2 Shuttle Runs

1 Rope Climb / Pull to Stand / or alternative

6 Wall Balls

2 Bar Muscle-Ups or 4 Pull-Ups / C2B

10 second Bike @ Hard Effort

Skill / Gymnastics (Checkmark)

- Rope Climb Skill Work

- Bar Muscle-Up Progressions and Skill Work

"Pour Over" (5 Rounds for calories)

For Calories:

20:00 EMOM

Minute 1 - 4 Shuttle Runs + 2 Rope Climbs

Minute 2 - 10 Wall Balls + 5 Bar Muscle Ups

Minute 3 - Max Cals

Minute 4 - Rest

2 Rope Climb= 2 Pull to Stands

5 MU = 8/6 Strict Pull-Ups

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

Shuttle Runs: 25ft/7.5m Down & Back = 1

Rope Climb: 15ft
Score = Calories

Goal: Maintain consistent calories across all 5 working intervals (minimal drop-off) 20/14+

RPE: 8/10 *Skill Challenge, but keep RPE relatively conservative

Primary Objective: Preserve capacity on gymnastics minutes to allow aggressive, but repeatable bike output

Secondary Objective: Maintain technical consistency on rope climbs and bar muscle-ups under fatigue. Think of this is a quality practice day developing efficiency with some fatigue building up over the course of the metcon.

Accessories (Checkmark)

For Quality:

3 Sets:

8-12 Feet Elevated Ring Rows

or 10/10 Single Arm DB Row

4 Dragon Flags

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:

20 Lateral Line Hops

10 Alt Skater Hops

10 Banded Pass-Throughs (wide to narrow grip)

6/6 Cossack Squats

8 Prone Swimmers

200m Progressive Row (build last 100m)

Specific Barbell Prep / Empty to Light Barbell

2–3 Sets

3 Position Snatch High Pull (High Hang + Hang + Mid-Shin)

3 High Hang Muscle Snatch

3 Snatch Balance to Power Position

3 Position Power Snatch (High Hang + Hang + Mid-Shin)

Specific Primer after the Weightlifting Portion

2 Controlled Sets:

150m Row @ strong but sustainable

25 Double Unders (or 40 singles fast)

8 Alternating DB Hang Snatch (light, smooth turnover)

- Can be warm-up to working loads, but suggested at working loading for the workout

Power Snatch (Take 12:00 to Establish:
Power Snatch 5RM TnG)

Modifications

- Adjust to a Hang Power Snatch / Block Power Snatch

- Move to Power Cleans for those that can't go overhead

- Alternatively Move to Snatch Pulls

"Flat White" (Time)

For Time:

1000m Row

100 Double Unders (A: 100 Singles)

30 Alt DB Hang Snatch

500m Row

100 Double Unders

30 Alt DB Hang Snatch

250m Row

Dumbbell: 1 x (Rx50/35, S 40/25)
Score = Time

Goal: 12:00-16:00 minutes

Time Cap: 18:00 minutes

Primary Objective: Maintain disciplined rowing splits that allow immediate transitions to rope and dumbbell work

Secondary Objective: Keep double unders and dumbbell snatches in smooth, repeatable sets. The focus here should be to have a plan of attack when to break and to do so early on in the workout.

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 - HGX-FIT (Progressive Overload/Accessories)

A: Incline Bench Press (Weight)

3x3 at 90%

****

4 sets

8 DBs Barrel press + 8 Close grip press (bench or floor)

B: Metcon (Checkmark)

3 sets

12 DB Tricep ext (behind )

12 DBs Skull crushers

12 Ring dips

****

Remaining time: Zone 2 on any machine.

Time: TBD

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Legends (65+)

A: Metcon (Checkmark)

Warm-up

small plates (Y, T, W) 15 reps

PVC

Partner training

12 Wall ball cleans (or plate)

12 Wall ball shoulder to overhead

12 Wall ball ground to overhead

12/12 DB Hammer curls

100M Wall ball carry

****

Row/Ski

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 :

10 Bootstrap Squats

12 Glute Bridges (1-sec squeeze / pause at top)

6/6 World’s Greatest Stretch

12 Banded Good Mornings

Specific Prep

2 Sets: with Empty Barbell

5 Deadlifts to Mid-Shin

3 Tall Muscle Cleans

:20 Behind the Neck Elbow Punch Throughs

3 Back Squats

3 Front Squats

3 Bar-Facing Burpee Step-Overs (R1) / Jump Overs (R2)

Back Squat (Take 12:00 to Establish:
Back Squat 5RM)

Modifications:

- Adjust to Box Squats for Knee Pain

- Adjust to Split Squats or Reverse Lunges for Back Pain

- Adjust to Barbell Hip Thrusts if needed.

"Shot in the Dark" (AMRAP - Rounds and Reps)

9:00 AMRAP

18 Deadlifts

6 Bar Facing Burpees

12 Front Squats

6 Bar Facing Burpees

Barbell: (Rx135/95, S 115/75)
Score = Rounds + Reps

Goal: 3-5 rounds

RPE: 8.5–9/10

Stimulus: Barbell Conditioning / Glycolytic

Primary Objective: Manage the barbell and focus on maintaining big sets with quick transitions.

Secondary Objective: Maintain steady, efficient burpee pacing, learning to breath and move steady throughout.

Optional Accessories (Checkmark)

For Quality:

3 Sets

Max L-Sit (Seconds)

12 V-Ups

-rest 1:30 b/t sets-

The goal here is to choose an option that allows for the best possible form for :20+ seconds on the L-Sit directly into 12 Unbroken V-Ups

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

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

A: Shoulder Press (Seated military press (front rack)
5x8 at 65-70%
B/T sets: 8/8 DB SA rear delt raises)

B: Bulgarian Split Squat (4 sets (10-12 reps each leg)
Dual DB or KB
Go lighter and work on ROM, 90 degrees)

C: Metcon (Checkmark)

5 sets

5/5/5/5 Superset (unbroken)

DBs Reverse curls

DBs Hammer curls

DBs ISO curls (alternate)

DBs Bicep curls

***

Rest :30sec b/t supersets