Workout of the day

Announcements

No 5AM class MLK 1/19

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2 Sets:

200m Run or 1:00 Bike

10 Cossack Squats

6 Inchworm Push-Ups

10/10 Single Leg Glute Bridges

6/6 Single Arm Ring Row

Specific Loading for the Single KB Front Rack Lunge

-

Perform 2 Sets x 3-5 Walking Steps on Each Side building to load

Spend 10 minutes with Prep and Primers for Ring Muscle-Ups

Ring Muscle-Up Progression

-

2 Sets

5 Ring Muscle-Up Row

10 sec Ring Support Hold

3 sec Ring Dip Negative

10 sec Bottom of Ring Dip Hold

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5:00-8:00 Practice

Low Ring Banded Ring Muscle-Ups

or

Toenail Spot Ring Muscle-Ups

or

High Ring Muscle-Up Swings + Ring Snap Back / Pull

"Parallel Paths" (4 Rounds for time)

For Time:

Every 8:00 x 4 Sets

500m Run

50ft Single KB/DB Front Rack Walking Lunges (25ft down/25ft back)

20/14 Cal Bike or 29/20 Cal Row or Ski

7/5 Ring Muscle-Ups (A:strict pull up + Dips)

Kettlebell: (Rx53/35, S 44/26)

DB: (Rx50/35, S 40/25)
Goal: 5:45-6:45/set

Time Cap: 8:00/Set

Primary Objective: Maintain consistent set times across all four intervals

Secondary Objective: Execute high-quality gymnastics without excessive breakdown late

Optional Accessories (Checkmark)

For Quality

3 Sets:

5/5 Goblet Crossover Step-Up

10/10 Single Leg Kettlebell Knee Extension

8 Ring Bicep Curls

8 Ring Tricep Extensions

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, For Quality

10 PVC Pipe Pass Throughs

10/10 PVC Pipe Around the World's

8/ 8 Single KB Staggered Stance RD L

10 Goblet Squat

:30 Pause Goblet Squat Ankle Mobility

Specific Prep

3 Hang Muscle Snatch

3 Low Hang Power Snatch

3 Overhead Squats

3 Burpees

-

3 Low Hang Power Snatch

3 Overhead Squats

3 Hang Squat Snatch

3 Bar Facing Burpees

-

5 Overhead Squats

4 Hang Power Snatch

3 Hang Squat Snatch

Barbell Prep for Back Squats

5 Back Squats @ 40-45%

5 Back Squats @ 50-55%

3 Back Squats @ 60%

-

Then Load Working Weights on the Bar

Back Squat (Weightlifting Variable Reps & Sets)

This progression is the start of our progression towards our 5RM with the focus on developing good sustainable quality volume here at the front end of our cycle.

"Singularity" (Time)

For Time

3 Sets:

7 Overhead Squats

7 Bar Facing Burpees

5 Power Snatch

5 Bar Facing Burpees

3 Squat Snatch

3 Bar Facing Burpees

Rest 1:00 b/t sets

Barbell: (Rx 95/65, S 75/55)
Time Domain: ~ 1:30-2:15/set, 7:00-9:00 Running Clock

Time Cap: 12 minutes

Primary Objective: Maintain technical consistency across all three barbell variations

Secondary Objective: Keep burpee cadence steady with no major slow-down between sets

Mobility (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

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

A: Shoulder Press (Seated Military press
5 x 8 at 65-70%
....
3 sets
10/10 SA DB front delt raises
10/10 SA DB rear delt raises
)

B: Snatch Push Press (5 Rounds for weight)

5 sets: Rest as needed

Build to a heavy 3 rep. Start at 60% of 1RM Snatch. Work on Ovhd strength position.

5-5-3-3-3

**Load (Dip) - Explode (Drive) - Punch (Press/Lockout)

**Goal - SN push press our 1RM Snatch

C: Good Mornings (Weighted good mornings
5 x 8
**Hip/Hinge - Posterior chain (glute/hamstrings/lower back)
**Tips - soft knees, push hip back, chest up (creates straight back-NO rounding), load glutes/hamstrings, then actively squeeze glutes to starting position)

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

3 Sets: For Quality

1:00 Cardio Choice

8 Inchworm to Hollow Body Hold

8/8 Quadruped Thoracic Rotations

:20 Extended Reverse Plank Bridge

:15/:15 Side Star Plank

Specific Prep:

Build to starting Loads on Dual Kettlebell Gorilla Rows

Then.. Tackle Bench Pres

-

Bench

10 Empty Barbell Reps

5 Reps @ 40-45%

5 Reps @ 45-50%

5 Reps @ 50-55%

Strength Superset (10 Rounds for weight)

Every 1:30 x 10 Sets, Alternating Stations

Station 1: 10 Bench Press

Station 2: 20 Dual Kettlebell Gorilla Row

Bench Press @ 55-65% of 1RM

Dual Kettlebell Gorilla Row: Choice, Suggested L3 @ 53/35lb, 24/16kg
Score = Average Loads Lifted

Bench Press @ 6 RPE

Rows: Choice on Loads 6 RPE

Strength Accessory Big Set (Checkmark)

For Quality

4 Sets

10-12 Parallette Deficit Push-Ups

10-12 Dumbbell Glute Bridge Pull-Over

10-12 Dual Dumbbell Hammer Curls

*Tempo across 21x1 Tempo

2 Count Down, 1 Count Pause, Fast Up, and 1 Count at the Top

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

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Soldier kick

Circles to foot

Walk on toes

Walk on heels

Lunges

Butt kick

High knees

Shuffle

Long jump

Bear Crawl

Skip

2x Circle w/ 20 wb squat passes

Front Squat (6x4
in between each set 10 db/unweighted hip thrust
*Dallas db goblet squat to box)

*Squat to box if needed

*Scaled db/kb squat

Taylor Swift Step It Off (Checkmark)

5 rounds:

11 cals row/ski or 9 cals bike

10 wb

Into…

89 wb box step ups (Dallas Russian twist)

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2:00 Row

-

2 Sets: For Quality

10 Rower Ab-Rollouts

5/5 Kettlebell Windmill

10 Alternating Single Arm Kettlebell Swings

10 Box Step-Ups + 5 Box Jumps (Step-Down)

Specific Movement Prep and Primer

:20 Dual Kettlebell Front Rack Hold @ Warm-Up Loads

10 Abmat Sit-Ups

:20 Forearm Plank

5 Hang Muscle Snatch + 3 Hang Power Snatch

:20 Dead-Hang

5 Box Jump Overs

:20 Handstand Hold

-

:15 Dual Kettlebell Front Rack Hold @ Warm-Up Loads

8 Abmat Sit-Ups

:15 Forearm Plank

5 Power Snatch @ Working Loads

:15 Dead-Hang

5 Box Jump Overs

:15 Handstand Hold

"Resolution Road" (Time)

For Time

2000m Row

*Partner Holds Dual KB/DB Front Rack

150 Abmat Sit-Ups

*Partner Holds Plank

100 Power Snatch (new to CF light DB snatch)

*Partner Holds Dead-Hang From Pull-Up Bar or rings

50 Box Jump Overs

*Partner Holds Handstand Hold

Barbell: (Rx 75/55, S 65/45)

Box Height: (Rx24/20, S 20/16″)

DB: 2 x (Rx50/35, S 40/25)

KB: 2x (Rx53/35, S 44/26)
Score = Time

Goal Time Domain: 18:00-24:00

Time Cap: 28:00

Primary Objective: Split the working sets evenly between partners.

Secondary Objective: Maintain consistent sets on the snatches looking to complete in 5-10 tng rep sets at a time.

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