Workout of the day

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

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 - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

400m Run

-

2 Sets

5/5 World's Greatest Stretch

10 Supine Banded Psoas March

5/5 Single Leg Box Step-Down

5 Up Dog to Down Dog Pike Push-Ups

8 Dual DB or KB Deadlifts

6 Dual DB or KB Hang Cleans

4 Dual DB or KB Push Press

4 Burpees

4 Box Jumps

-

4 Dual DB or KB Hang Clean and Press

4 Dual DB or KB Hang Clean and Jerk

4 Burpee Box Jumps

Primer (After Strength Session)

:15 Wall Lean March

2 Burpee Box Jumps

:15 Wall Lean Spint

2 Burpee to Target

100-200m Run

2 Burpee Box Jumps

Isolated Skill Strength Session (6 Rounds for weight)

For Load:

Every 90 seconds x 6 Sets

6 Dual Dumbbell / Kettlebell Hang Clean and Jerk

Choice on Loads and KB's or DB's

"Raptor Run" (Time)

For Time:

400m Run

15 Burpee Box Jumps (Facing)

400m Run

30 Burpee to Target (Out of Reach)

400m Run

15 Burpee Box Jumps (Facing)

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

Goal: 11-15 minutes

Primary Objective: Maintain an aggressive, but repeatable running pace across all three efforts

Secondary Objective: Stay smooth and efficient through both burpee variations without excessive rest

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 - Uniquely Abled Fitness

Warm-up (No Measure)

Sticky note challenge

Deadlift (Build to a starting weight for deadliftoff. Please record this weight in Wodify!)

AMRAP (Checkmark)

9 deadlifts

7 box handstand push-ups or push-ups

100 m run

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 Cardio Choice

8/8 Single Leg Kettlebell Deadlifts

8/8 Single Leg Hip Thrust off Bench

:20 Dead-Bugs

:20 Ring Plank

Specific Prep

3 Sets

5 Sumo Deadlifts, Building to Working Loads

5/5 Single Leg Hip Thrust off Bench

5 Ring Push-Ups

:15 Wall Supported Handstand Hold

"Park Maintenance" (5 Rounds for weight)

Every 1:30 x 10 Sets, Alt Stations (5 @ Each)

Station 1:

8 Sumo Deadlifts

6/6 Single Leg Hip Thrust off Bench (DB or KB Loaded)

Station 2:

8/6 *Ring Push-Ups

:30 Wall Supported Handstand Hold

Ring Push-Up Standard: Rings Parallel to Floor

Tempo Prescription

Sumo Deadlifts: 21X1

Ring Push-Ups: 21X1

Single-Leg Hip Thrusts: Controlled and smooth tempo, prioritizing symmetry and positional control

Handstand Hold: Active shoulders, ribs down, neutral head position
Score = Sumo Deadlift Loads + Record Other Movement Mods in Notes

Stimulus: Posterior-chain strength, horizontal pushing control, and shoulder stability under low fatigue

Workout RPE: 5-6/10

Primary Objective: Execute all tempo-controlled reps without loss of position or rushed transitions

Secondary Objective: Maintain symmetry and control on unilateral hip thrusts and stable positions in the handstand hold

[Park Maintenance: L2, L1, & Masters 55+] (5 Rounds for weight)

Level 2:

As prescribed

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Level 1:

Every 1:30 x 10 Sets, Alt Stations (5 @ Each)

Station 1:

8 Sumo Deadlifts (Off Blocks)

6/6 Single Leg Hip Thrust off Bench (Unweighted)

Station 2:

8/6 *Ring Push-Ups

:30 Straight Arm Plank

Ring Push-Up Standard: @ 45 degree Angle

---

Masters 55+:

As prescribed

[Park Maintenance: Competitor & Travel (5 Rounds for weight)

Competitor:

As prescribed

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Travel / Hotel:

As prescribed

Accessory Finisher (Checkmark)

For Quality

5 Sets:

7/7 Single Arm Kettlebell Z-Press

7/7 Side Plank Banded Rows

Mobility (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

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

A: Snatch Push Press (5 Rounds for weight)

5x5 at 80-85% of 1RM

Rest as needed b/t sets

B: Deadlift (6x6 at 80+% of 1RM
Rest as needed b/t sets)

C: Bulgarian Split Squat (4 sets
8/8 Heavy Duel DB or KB
B/T sets.
10 DB Glute bridges)