Workout of the day

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

No 5AM class Presidents Day 2/16

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Interval training

Banded face pulls

Wood chops

Paloff press

Small plates (Y, T, W)

Plate ground to overhead

Wall push-ups

Supported squats (Rig post)

Single leg balance

Plate halos

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

No 5AM class Presidents Day 2/16

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2 Sets: For Quality

1:00 Row

5/5 World's Greatest Stretch

20 Lateral Line Hops

:20/:20 Side Plank

10 Down Dog Toe Touches

Specific Prep

2-3 Sets: Getting into starting weights and loads

4/4 Dual Dumbbell Single Leg Romanian Deadlift

6/6 Split Stance Rotational Medball , light weight (Practice and Rehearse Movement Patterns)

Strength (4 Rounds for weight)

Every 3:00 x 4 Sets

8/8 Dual Dumbbell Single Leg Romanian Deadlift

8/8 rotational medball throw to partner
Score = Dumbbell loading

"Speed" (AMRAP - Rounds and Reps)

15:00 AMRAP

10 Lateral Burpee Over Rower

300m Row or ski or Run

50 Double Unders (A: 60 Singles)

Score = Rounds + Reps
Goal: 4–6 rounds

Primary Objective: Maintain fast, repeatable row splits without excessive heart-rate spikes

Secondary Objective: Stay smooth and efficient on burpees and double unders to avoid compounding fatigue

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

No 5AM class Presidents Day 2/16

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

A: Incline Bench Press (Weight)

Every 2min for 5 sets

8 reps at 78%

Immediately after..

4 sets

8 DBs Incline close grip press + 12 DBs standing flys

10 Hindu push-ups

B: Metcon (Checkmark)

2 sets

8/8 DB Tricep ext (behind the neck)

12/12 DB Standing rear delts

2 sets

10 Ring dips

12 DBs Front delt raises

2 sets

10 DBs Skull crushers

12/12 DB Angle lateral delt raises (from the rig post)

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

No 5AM class Presidents Day 2/16

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up:

2:00 Cardio Choice

10 PVC Pipe Passthroughs

10 PVC Pipe Around the Worlds

:15/:15 Standing PVC Pipe Prayer Stretch

10 Bootstrap Squats

:15/:15 Active Scorpions

-

2 Sets

6 Scapular Pull-Ups

6 Bar Kip Swings

6 /6 Single Arm Rotational Ring Rows

6 Ring V-Outs

6 Bulgarian Ring Rows

Barbell Warm-Up

High Hang (Hip), Hang (Knee)

2-3 Reps @ Each Position

- Snatch Pull

- Snatch High Pull

- Muscle Snatch

- Power Snatch

- Snatch Balance to 2-4-6in Drop (Power Positions)

- Overhead Squat

Then Add Loads to the Floor

4 Sets: Building to 70%

1 Snatch Lift Off

1 Slow Pull Power Snatch

1 Overhead Squat

Power Snatch + Overhead Squat (Weight)

Every 1:30 x 6 Sets

3+1

Starting @ 70% of Power Snatch

Increase to heavy for the day
Modifications:

- Move to the Hang Power Snatch instead of Power Snatch from the Floor

- Adjust to Alt Dumbbell Snatch

- Pull Off Blocks

- Move to Power Cleans

Skill Progressions : Bar Muscle-Ups (Checkmark)

Spend 10-15 minutes Practicing Drills and Progressions

- Jumping Kip and Pull to Hips

- Banded Bar Muscle-Ups

- Box Bar Muscle-Up

- Bar Muscle-Up Hip Drive Drill

"The One" (10 Rounds for reps)

10:00 EMOM

Minute 1: 10 Overhead Squats

Minute 2: 4-6 Bar Muscle-Ups

OHS (Rx135/95, S 115/75)

Muscle up sub Chest to Bar Pull-Ups

Score =Total Reps Completed
Goal: Complete all overhead squat reps unbroken and hit consistent BMU numbers /sets each round

Primary Objective: Maintain technically sound overhead squat positions every round

Secondary Objective: Stay composed and efficient on bar muscle-ups without missed reps. Break into manageable sets and pick a number that is repeatable.

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

No 5AM class Presidents Day 2/16

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

400m Run

-

2 Sets

5 Inchworm Push-Ups

10/10 Single Leg Glute Bridges

:20 Reverse Plank Bridge

1 Wall Walk + :20 Nose to Wall Handstand Hold *Focus on pressing hard through floor, elevating shoulder blades.

Barbell Warm-Up

Empty Barbell

5 Strict Press

5 Push Press, Focus on Vertical Dip and Drive

5 Push Jerk, Maintain Vertical Dip and Drive and Push into the Catch

-

Add loads

-

3 Strict Press

4 Push Press

5 Push Jerk *Pause in the catch on first 2 reps, then practice cycling pattern on final 3 reps.

-

Get to working loads on the barbell

"Love and Thunder" (Time)

For Time

400m Run

30 Strict Press @ (Rx 95/65, S 75/55)

400m Run

30 Push Press @ (Rx 115/75, S 95/65)

400m Run

30 Push Jerk @ (Rx135/95, S 115/75)

*every time you break on the barbell, perform 200m Run
Time Domain: 12:00-18:00 *this really depends on breaking strategy and how this workout is tackled.

Time Cap: 20:00

Primary Objective: Minimize barbell breaks and penalty runs

Secondary Objective: Maintain controlled run pacing to protect shoulder output. Use this as a shakeout time while still moving well.

Mobility (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

No 5AM class Presidents Day 2/16

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

A: Pendlay Row (5 x 6 at 80-82%
B/T sets, 8/8 DBs Gorilla rows
**Rest as needed )

B: Yates rows (5 x 6 at 80-82%
B/T sets, 8/8 DB Bent over rows
**Rest as needed)

C: Bulgarian Split Squat (5 sets
8/8 (Heavy Dual DB or KB)
B/T sets, 12 KB or DB goblet squats
**Rest as needed)