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 Choice (Ideally Bike)

5/5 Kettlebell Halo

5/5 Kettlebell Windmill

8/8 Single Leg Kettlebell Romanian Deadlift

4/4 Pendulum Lunges

Specific Barbell Prep / Empty to Light Barbell

8-10 Empty Barbell Bench Press

Then build to working load and complete:

5 Reps @ 50% of 1RM

3 Reps @ 60% of 1RM

2 Reps @ 65% of 1RM

Athletes should arrive at Set 1 feeling warm through the chest and shoulders, confident in their setup, grip, and posterior chain set-up

Specific Primer / After Bench Press

9/7 Calorie Echo Bike

3-5 Box Pike Handstand Push-Ups or 3 Slow Descent HSPU Negatives (:03 descent)

25ft Goblet Walking Lunge @ Warm-Up Load

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9/7 Calorie Echo Bike

3 Slow Descent HSPU Negatives (:03 descent) or 3 Strict Handstand Push-Ups to 1 AbMat

25ft Goblet Walking Lunge @ Working Load

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9/7 Calorie Echo Bike

3-5 Strict Handstand Push-Ups or Modification for the Workout

25ft Goblet Walking Lunge @ Working Load

Progress athletes through the HSPU ladder based on their level. Coaches should confirm the scaling tier and depth standard before the clock starts on "Iron Mile."

Bench Press (Weightlifting Variable Reps & Sets)

Goal: Controlled, quality reps across all three sets with load climbing each set. Set 3 at 80% should feel strong and confident, not a grind. With the 3:00 working window athletes should be set, focused, and ready before each set begins.

Modifications and Adjustments

- Adjust grip width for athletes dealing with shoulder or wrist discomfort. A slightly narrower grip can reduce stress on the anterior shoulder without compromising the pressing pattern.

- Move to a Floor Press to limit range of motion for athletes dealing with shoulder impingement or discomfort at the bottom of the press.

- Adjust to Single Arm Dumbbell Press for athletes managing a unilateral shoulder limitation, allowing each side to be trained independently.

"Iron Mile" (Time)

For Time:

4 Sets:

16/12 Calorie Echo Bike

10 Strict Handstand Push-Ups

50ft (15m) Goblet Walking Lunge

Rest 1:00 b/t sets

Kettlebell: 53/35lb, 24/16kg
Goal: Each set completed in 2:30–3:15 | Total time under 16:00 with rest

Time Cap: 17:00

Primary Objective: Protect the strict pressing strength across all 4 sets. Handstand push-ups should be unbroken or quick sets of 5+5, or 4+3+3... if athletes are failing reps by set 3, the stimulus is lost.

Secondary Objective: Keep the goblet lunge load honest. This is not a recovery movement and should be a challenging, unbroken 50ft (15m) leaving athletes breathing before the rest window begins.

[Iron Mile: Level 2, Lever 1, & Masters 55+] (Time)

Level 2:

5 Sets

16/12 Calorie Echo Bike

8 Strict Handstand Push-Ups

50ft / 15m Goblet Walking Lunge

Rest 1:00 between sets

Reduce depth on Strict HSPU with 1–2 Abmat

Kettlebell: 44/26lb, 20/12kg

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Level 1:

5 Sets

12/9 Calorie Echo Bike

8 Dumbbell Strict Press

50ft / 15m Goblet Walking Lunge

Rest 1:00 between sets

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

Focus on vertical torso and full lockout on press

Goblet Lunge: 1 x 25/15lb

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Masters 55+

5 Sets

12/9 Calorie Echo Bike

8 Strict Handstand Push-Ups to 1–2 Abmat

50ft (15m) Goblet Walking Lunge

Rest 1:00 between sets

Kettlebell: 44/26lb, 20/12kg

[Iron Mile: Competitor & Travel] (Time)

Competitor:

5 Sets

16/12 Calorie Echo Bike

8 Def Strict Handstand Push-Ups

50ft (15m) Goblet Walking Lunge

Rest 1:00 between sets

Add a 10lb / 5kg plate deficit on Strict HSPU

Kettlebell: 70/53, 32/24kg

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Travel / Hotel:

5 Sets

200m Run

8 Dumbbell Strict Press

16 Goblet Lunge

Rest 1:00 between sets

Dumbbells: 2 x 50/35lb (22.5/12kg)

Goblet Lunge: 1 x 50/35lb (22.5/12kg)

Mobility (Checkmark)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

For Quality

4 Sets:

7/5 Ring Dips

:10-:15 Ring L-Sit

12 V-Ups

Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HGXGEAR.com for Apparel

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)

10 Banded Pull-Aparts

10 Cossack Squats

8 Prone Swimmers

5 Broad Jumps (focus on soft, controlled single leg landing)

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 Plyo Primer / Before Starting Sets

2 Controlled Sets:

3 Box Jumps to Single Leg Landing (right foot)

3 Box Jumps to Single Leg Landing (left foot)

2-3 Power Snatches @ opening load

Use this to confirm box height and dial in the single leg landing before the clock starts. Land soft, absorb through the hip, and stay balanced before stepping down.

Weightlifting + Plyo Day (10 Rounds for weight)

Power Snatch

Every 2:00 x 10 Sets

Set 1: 5 Reps

Set 2: 4 Reps

Set 3: 3 Reps

Set 4: 2 Reps

Set 5: 1 Rep

*Then repeat sequence starting at 5 again

Add 4 Box Jumps to Single Leg Leg after each set (alt which foot lands on the box on each rep) challenge box height that you can safely and effectively do.

*Not TnG Reps

Starting @ 90-95% of 5RM from 2 weeks ago and increasing on every set building to a heavy single today with the focus of ending with the heaviest load on the second round through this.
The goal today is to start at 90% of your 5RM Power Snatch from a couple weeks ago and increase loads on each set, building to something heavy for each set. These are meant to be quality quick singles on each and every set with the second go through of the 5-4-3-2-1 heavier than the first time through the sequence.

Accessories (Checkmark)

For Quality

4 Sets:

7/5 Ring Dips

:10-:15 Ring L-Sit

12 V-Ups

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 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)

10 Banded Pull-Aparts

10 Cossack Squats

8 Prone Swimmers

5 Broad Jumps (focus on soft, controlled single leg landing)

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 Plyo Primer / Before Starting Sets

2 Controlled Sets:

3 Box Jumps to Single Leg Landing (right foot)

3 Box Jumps to Single Leg Landing (left foot)

2-3 Power Snatches @ opening load

Use this to confirm box height and dial in the single leg landing before the clock starts. Land soft, absorb through the hip, and stay balanced before stepping down.

Weightlifting + Plyo Day (10 Rounds for weight)

Power Snatch

Every 2:00 x 10 Sets

Set 1: 5 Reps

Set 2: 4 Reps

Set 3: 3 Reps

Set 4: 2 Reps

Set 5: 1 Rep

*Then repeat sequence starting at 5 again

Add 4 Box Jumps to Single Leg Leg after each set (alt which foot lands on the box on each rep) challenge box height that you can safely and effectively do.

*Not TnG Reps

Starting @ 90-95% of 5RM from 2 weeks ago and increasing on every set building to a heavy single today with the focus of ending with the heaviest load on the second round through this.
The goal today is to start at 90% of your 5RM Power Snatch from a couple weeks ago and increase loads on each set, building to something heavy for each set. These are meant to be quality quick singles on each and every set with the second go through of the 5-4-3-2-1 heavier than the first time through the sequence.

[Weightlifting + Plyo Day: Level 2, Lever 1, & Masters 55+] (10 Rounds for weight)

Level 2:

As prescribed

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Level 1:

Hang Power Snatch for 3 Reps each set.

Focus on quality mechanics from the knee through the hip with a close, aggressive turnover into the catch.

Combine with traditional Box Jumps to a safe and consistent height.

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Masters 55+ :

As prescribed

[Weightlifting + Plyo Day: Competitor & Travel] (10 Rounds for weight)

Comp :

As prescribed

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Hotel / Travel:

Alt Dumbbell Snatch

Every 2:00 x 10 Sets

Set 1: 10 Reps

Set 2: 8 Reps

Set 3: 6 Reps

Set 4: 4 Reps

Set 5: 2 Rep

*Then repeat sequence starting at 10 again

Increasing loads

Sub Broad Jump to Single Leg Land or Ice Skater Jumps + Stick the Landing for Box Jump to Single Leg Land.

Mobility (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose

Optional Accessories (Checkmark)

For Quality

4 Sets:

50/50ft (15/15m) Mixed Rack + Overhead Carry (Kettlebell)

8-10 Seated Banded Cuban Rotation and Press

Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HGXGEAR.com for Apparel

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 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 Scapular Pull-Ups

5/5 Single Arm Ring Row

:20 Hollow Body Hold

:20 Arch Hold

1:00 Jump Rope (moving from singles into practicing doubles)

Specific Gymnastics Prep

4-6 Reps Each:

Kipping Swings (hollow to arch)

Elevator Kip Swing, progressing to chin over bar

Kipping Chest to Bar Pull-Up

Progress athletes through the skill ladder based on their level. Athletes should arrive at the skill session with modifications and an understanding of ability and scale for the day.

Specific Barbell Primer / After Gymnastics Skill Session

3 Controlled Sets: Building to working loads and dialing in dubs.

5 Hang Power Cleans

10 Abmat Sit-Ups

15 Double Unders or 25 Single Unders

Working loads confirmed. Use this to dial in the hang position, turnover mechanics, and rope rhythm before the clock starts on "Fuse."

Gymnastics Isolated Progression / Skill Touches (Checkmark)

Chest to Bar Pull-Ups

Every :30 x 12 Sets

5 Chest to Bar Pull-Ups
Goal: Clean, focused unbroken sets developing technique and rhythm. The focus is mechanics and consistency with light volume accumulation and short technical sets. Each set should feel controlled and repeatable, not maximal.

Modifications and Adjustments

- Reduce reps before reducing movement standard — protect the quality of each set over chasing the prescribed number.

- Adjust to Ring Rows for athletes who cannot yet support a strict pulling pattern or are managing shoulder discomfort.

- Adjust to Banded Strict Pull-Ups for athletes building pulling strength, keeping the band light enough to still feel challenging on every set.

"Fuse" (AMRAP - Rounds and Reps)

13:00 AMRAP

10 Hang Power Cleans

20 Abmat Sit-Ups

10-20-30-40-50.... Double Unders

Barbell: 135/95lb, 61/43kg
Score = Rounds + Reps

Goal: 4–5+ rounds (reaching the 40–50 DU round) |

RPE: 8.5–9/10

Stimulus: Barbell Conditioning / Aerobic Capacity

Primary Objective: Manage the barbell across all 13 minutes. Hang power cleans should be quick sets — 2 sets max early, pushing toward unbroken as the DU count grows and rest becomes harder to justify.

Secondary Objective: Stay composed on the rope. The double under ladder is the variable that changes every round — athletes who stay efficient and calm on the rope will keep their transitions tight and protect their barbell cycling.

[Fuse: Level 2, Lever 1, & Masters 55+] (AMRAP - Rounds and Reps)

Level 2

13:00 AMRAP

10 Hang Power Cleans

20 Abmat Sit-Ups

10-20-30-40-50… Double Unders

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

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Level 1

13:00 AMRAP

10 Hang Power Cleans

20 Abmat Sit-Ups

10-20-30-40-50… Single Unders

Barbell: 65/45lb (30/20kg)

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Masters 55+

13:00 AMRAP

10 Hang Power Cleans

20 Abmat Sit-Ups

10-20-30-40-50… Double Unders

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

[Fuse: Competitor & Travel] (AMRAP - Rounds and Reps)

Competitor

13:00 AMRAP

10 Hang Power Cleans

20 GHD Sit-Ups

10-20-30-40-50… Double Unders

Barbell: 155/105lb (70/48kg)

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Travel / Hotel:

13:00 AMRAP

10 Dual Dumbbell Hang Power Cleans

20 Abmat Sit-Ups

10-20-30-40-50… Double Unders

Dumbbells: 2 x 50/35lb (22.5/12kg)

Mobility (Checkmark)

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

For Quality

3 Sets:

15 Tall Kneeling Straight Arm Banded Lat Pull Downs

10-12 Dual Dumbbell Zottman Curls

10-12 Wrist Hammer Curls

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 Scapular Pull-Ups

5/5 Single Arm Ring Row

:20 Hollow Body Hold

:20 Arch Hold

1:00 Jump Rope (moving from singles into practicing doubles)

Specific Gymnastics Prep

4-6 Reps Each:

Kipping Swings (hollow to arch)

Elevator Kip Swing, progressing to chin over bar

Kipping Chest to Bar Pull-Up

Progress athletes through the skill ladder based on their level. Athletes should arrive at the skill session with modifications and an understanding of ability and scale for the day.

Specific Barbell Primer / After Gymnastics Skill Session

3 Controlled Sets: Building to working loads and dialing in dubs.

5 Hang Power Cleans

10 Abmat Sit-Ups

15 Double Unders or 25 Single Unders

Working loads confirmed. Use this to dial in the hang position, turnover mechanics, and rope rhythm before the clock starts on "Fuse."

Gymnastics Isolated Progression / Skill Touches (Checkmark)

Chest to Bar Pull-Ups

Every :30 x 12 Sets

5 Chest to Bar Pull-Ups
Goal: Clean, focused unbroken sets developing technique and rhythm. The focus is mechanics and consistency with light volume accumulation and short technical sets. Each set should feel controlled and repeatable, not maximal.

Modifications and Adjustments

- Reduce reps before reducing movement standard — protect the quality of each set over chasing the prescribed number.

- Adjust to Ring Rows for athletes who cannot yet support a strict pulling pattern or are managing shoulder discomfort.

- Adjust to Banded Strict Pull-Ups for athletes building pulling strength, keeping the band light enough to still feel challenging on every set.

"Fuse" (AMRAP - Rounds and Reps)

13:00 AMRAP

10 Hang Power Cleans

20 Abmat Sit-Ups

10-20-30-40-50.... Double Unders*

Barbell: (Rx135/95, S 115/75)

*Double numbers for single unders 20-40-60-80 etc…
Score = Rounds + Reps

Goal: 4–5+ rounds (reaching the 40–50 DU round) |

RPE: 8.5–9/10

Stimulus: Barbell Conditioning / Aerobic Capacity

Primary Objective: Manage the barbell across all 13 minutes. Hang power cleans should be quick sets — 2 sets max early, pushing toward unbroken as the DU count grows and rest becomes harder to justify.

Secondary Objective: Stay composed on the rope. The double under ladder is the variable that changes every round — athletes who stay efficient and calm on the rope will keep their transitions tight and protect their barbell cycling.

Mobility (Checkmark)

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold