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 - Uniquely Abled Fitness

Warm-up (No Measure)

2x w/ partner:

100 m jog

10 synchro jumping jacks

10 plank high fives

Warm up to opening deadlift weight.

Deadlift (Take 3 lifts to build to a heavy deadlift!)

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

-

3 Sets

5/5 Worlds Greatest Stretch

10 Alternating Scorpions

16 Down Dog Toe Touches

:15/:15 Sampson Lunge Stretch

:15/:15 Single Leg Glute Bridge Hold

Specific Prep:

2 Sets:

10 Syncro Air Squats

10 Russian Kettlebell Swings, building to working loads

5 Burpees to Plate

-

Confirm strategy, set-up and flow of the workout

"Guardians of the Galaxy" (AMRAP - Reps)

25:00 AMRAP

Partner 1: 10-15-20-25.... Calorie Bike

Partner 2 and 3: AMRAP

30 Syncro Air Squats

30 Russian Kettlebell Swings

30 Burpees to Plate

Every time partners reach the Air Squats, Rep are done in synchro, while Russian Kettlebell Swings and Burpees are split between partners and partitioned as desired.

Kettlebell: (Rx53/35, S 44/26)
Score = Total Reps Completed (1 cal = 1 rep)

After all three partners have completed 10 calories, the cycle repeats with the next calorie target (15 calories), continuing in this pattern for the full 25 minutes.

Mobility (Checkmark)

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

20 cal row

scorpion

thoracic rotation

bird dog

glute bridge

inchworm

Pvc stuff

***Wall walk practice

Metcon (Checkmark)

25.3

5 wall walks or partial (Sam 3)

50 cal row (Sam 25)

5 ww (Sam 3)

25 deadlift (125#, 115#)

5 ww

25 cleans (75#, 65#)

5 ww

25 snatches (55#, 45#)

5 ww

50 cal row

25.3 Dallas (Checkmark)

5 box dips or 5 box walks

35 cal row

5 box dips

25 db dl 35#

5 box dips

25 hang cleans 35#

5 box dips

25 hang snatch 35#

5 dips

35 cal row

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:

:30-:45 Jump Rope Practice

6-8 Inchworm Push-Ups

16 Bear Plank Shoulder Taps

10/10 Single Leg Glute Bridges

12 Glute Bridge Banded Pull-Aparts

Specific Prep:

2 Sets

Single Arm Upright Row

Single Arm Strict Press

8-10 Scapular Push-Ups + 4-6 Push-Ups

4-6 Strict Knee Raises

8 Bar Kip Swings

-

Build to Working Toes to Bar Modification and Dumbbell Snatch Loads prior to Bench

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-60%

-

Then Load to Working Weights on the Bar

Bench Press (Weightlifting Variable Reps & Sets)

Goal: 8+ Reps (15 Rep Cap)

"Double Agent" (Time)

4 Sets: For Time

16-14-12-10 Toes to Bar

24 Crossovers or 48 Double Unders

16-14-12-10 Alt Dumbbell Snatch

Rest 1:00 b/t sets

Dumbbell: (Rx50/35, S 40/25)
Time Domain: 10-15 minutes

Time Cap: 15 min

Stimulus: Grip / Interference and Gymnastics Density

RPE: 8–8.5/10

Primary Objective: Look to maintain big sets on the toes to bar and snatches, if not unbroken.

Secondary Objective: Complete the workout sub 10:00

Optional Accessories (Checkmark)

For Quality

3 Sets:

:20 GHD Extended Supine Plank

:15/:15 Single Arm Ring Plank

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

1:30 Row

:20/:20 Banded Front Rack Stretch

:20/:20 Pigeon Pose

:20/:20 Samson Lunge stretch

-

2 Sets

10 Bootstrap Squats

5 Inchworm Push-Ups

10 Cossack Squats

:30 sec Row @ increasing Pace

Move to the Rig for Front Rack Lunge Prep

-

4/4 Reps with Empty Barbell

4/4 Reps @ 20-30% of 1RM Front Squat

4/4 Reps @ 30-40% of 1RM Front Squat

-

Put working loads on the Barbell

Front Rack Lunge (Weightlifting Variable Reps & Sets)

"Mercy" (AMRAP - Rounds and Reps)

Every 2:00, Until Failure

*Calorie Row or Ski or bike

20 Wall Balls

Set 1: 10/7 Row or Ski 7/5 bike cal

Set 2: 12/9 Row or Ski 9/7 bike cal

Set 3: 13/10 Row or Ski 10/8 bike cal

Set 4: 14/11 Row or Ski11/9 bike cal

Set 5: 15/12 Row or Ski 12/10 bike cal

Set 6: 16/13 Row or Ski 13/11 bike cal

Set 7: 18/14 Row or Ski 14/12 bike cal

Set 8: 18/14 Row or Ski 14/12 bike cal

* Until Failure or 8 Sets (Cap)

Wall Balls: (Rx 20/14, S 16/12), 10/9ft
Score = Rounds + Reps (Max 8 Rounds)

Goal: Reach Sets 6–8

Time Domain: Variable 12-16 minutes

Primary Objective: Complete 5+ rounds of the workout

Secondary Objective: Maintain unbroken or minimally broken wall ball sets deep into the ladder

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

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

A: Shoulder Press (Every :90sec for 5 sets
Seated shoulder press
5x8 at 68-70%)

B: Shoulder shrugs (5 x 8 at 70-75% of 1RM (Deadlift)
b/t sets
8 BB weighted high pulls)

C: Metcon (Checkmark)

3 Supersets

10 BB weighted bicep curls

10 DBs Front delt raises

3 Supersets

10 BB weighted reverse curls

10 DBs Rear delt raises

3 Supersets

10 DBs Wall bicep curls

10 DBs Preacher curls