Workout of the day

Announcements

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

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Warm-Up:

10:00 : For Quality

10/8 Calorie Echo Bike, Building Pace Each round

8 Slow Bootstrap Squats

6/6 Dumbbell Windmill

10 Ring V-Out s

8-10 Ring Push-Ups (Elevated and Progressively increasing depth)

–

Specific Barbell Prep (5 minutes)

Take 5 minutes to go through bracing and benching technique, while building loads to working weights

Bench Press (Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 65%
3 Reps @ 70%
1 Rep @ 75%

Rest as needed between 5-3-1 to complete within the 4:00 time frame)

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Rest as needed between 5-3-1 to complete within the 4:00 time frame. The goal here is to complete the entire 9 reps at a good controlled pace with the 5 unbroken, adjust loads, then 3 unbroken, adjust loads, then 1 rep to complete the set within each 4:00 window.

"Swole Batman" (5 Rounds for reps)

For Calories

15:00 EMOM

Minute 1 - Single Arm Devil’s Press

Minute 2 - Air Squats

Minute 3 - Max Calories

Dumbbells: (Rx50/35, S 40/25)

Score = Sum Total Reps
Goals: 8-12 Devils Press / 25-35 Air Squats / 15-20 Cals for men, 10-14 Cals for women on the Bike.

Primary Objective: Sustain consistent effort across all 15 minutes.

Secondary Objective: Have your last round be the round with the most total reps achieved.

Stimulus:

Full-body muscular endurance & aerobic power.

Grip, shoulders, and legs under fatigue before max-effort bike sprints.

Steady-state strength endurance → sprint power output.

RPE (Rate of Perceived Exertion):

7-9/10 – Controlled but tough work in minutes 1 & 2, then full send on the Echo Bike.

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Announcements

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up:

8:00 EMOM

Minute 1: Cardio Choice

Minute 2: 6 Inchworm Push-Ups + 12-16 Glute Bridges

Minute 3: *Barbell Complex

Minute 4: 10 Alternating Box Step-Ups + 5 Box Jumps

Specific Barbell Prep (6-8 minutes)

1-2 Sets, (Dialing in Form)

3 Position Power Clean + 1 Split Jerk with Pause in the Catch and Recovery

+

3 Position Squat Clean + 1 Split Jerk with a Pause in the Recovery

–

3 Sets, Building to 70%

1 Power Clean + 1 Squat Clean + 1 Split Jerk

Accessories (Checkmark)

12:00 EMOM

Minute 1 - 3-6 Strict Pull-Ups

Minute 2 - 3-6 Strict Ring Dips
Add load or assistance as able, but stay unbroken. These don't need to be overly challenging today, focus on really good positions and control. This piece of our progression will roll in two week mini blocks.

Clean and Jerk (Clean and Jerk Complex
Every 2:00 minutes x 6 Sets
Power Clean + Squat Clean + Split Jerk)

We are looking to complete 1 unbroken complex at or above 70% of your limiter today for this combination. The goal here is consistent mechanics and to build in the range of 85%, which should feel like you have a little more in the tank.

Ideally TnG Today

"High Flying Robin" (Time)

For Time

9-7-5

Bar Muscle-Up (A: burpee pull ups)

Shoulder to Overhead

Burpee Box Jump Overs

Barbell: (Rx155/105, S 125/85)

Box Height: (Rx24/20, S 20/16″)

Score = Time
Goal: 7-11 minutes

Time Cap: 14 minutes

Primary Objective: Maintain strategic sets on Bar Muscle-Ups, unbroken reps on the shoulder to overhead and consistent pacing throughout the burpee box jump overs.

Secondary Objective: Limit transition times to keep the intensity high throughout.

Stimulus: High-skill gymnastics meets barbell power output.

RPE (Rate of Perceived Exertion): 8-9/10 – A hard push from the start, with a full send-mode on the round of 5.

Announcements

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up:

General Movement Prep (8-10 minutes)

3 Sets: For Quality

1:00 Cardio Choice

10 Reps of Squat Therapy

10 Kettlebell Deadlifts

10 Hollow Rocks

10 second Hollow Hold

10 Alternating Bird-Dogs

–

Specific Barbell Prep (4-6 minutes)

Focus on bracing and breathing mechanics in the squat with the goal of 20x1 Tempo

–

Perform

10 Empty Barbell Reps

5 Reps @ 50-55%

3 Reps @ 60-65%

-

Then Get starting Loads on the Barbell

Back Squat (Every 4:00 minutes x 3 Sets
Complete:
5 Reps @ 65%
3 Reps @ 70%
1 Rep @ 75%

Rest as needed between 5-3-1 to complete within the 4:00 time frame)

Rest as needed between 5-3-1 to complete within the 4:00 time frame. The goal here is to complete the entire 9 reps at a good controlled pace with the 5 unbroken, adjust loads, then 3 unbroken, adjust loads, then 1 rep to complete the set within each 4:00 window.

"Beefy Joker" (AMRAP - Rounds)

12:00 EMOM

minute 1: 8 Dual KB/DB Front Squat

minute 2: 12 Deadlifts

minute 3: 16 Wall Balls

minute 4: 20 Abmat Sit-Ups

KB(s): 2 x (Rx53/35, S 44/26), DB 2x (Rx50/35, S 40/25)

Barbell: (Rx 225/155, S 165/125)

Wall Ball: (Rx 20/14, S 16/12), 10/9ft

Score = Rounds completed successfully
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Goal: Complete each movement unbroken in under 40 seconds

Primary Objective: Develop strength endurance and muscular stamina by cycling moderate to heavy loads efficiently.

Secondary Objective: Control heart rate through steady pacing to prevent burnout in later rounds.

Stimulus : Muscular Endurance / Leg Stamina

RPE (Rate of Perceived Exertion): 7-8/10 – Tough but sustainable. Fatigue will set in, but the goal is to avoid redlining.

Announcements

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - HGX-FIT

A: Shoulder Press (EMOM
5 reps at 70% from last week 2x2 or 70% of 1RM)

B: Shoulder shrugs (Every :90sec
5 x 8 at 75% of DL
B/T sets
8 DB seated rear delt raises)

C: Metcon (No Measure)

5 sets: Increase load each set for Pendlay/Yates

5 Pendlay rows

5 Yates rows

8/8 BB Fulcrum deadlift (offset deadlift - core stability/maintain balance)

Announcements

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up:

Mobility and Body Heat (4-6 minutes)

2:00 Cardio Choice

:30 second Puppy Dog Pose

:20/:20 Scorpion Stretch

1:00 Hang From Pull-Up Bar

–

General Movement Prep (6-8 minutes)

3 Sets

10 second Hollow Rock + 10 second Hollow Hold

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

4 Tempo Push-Ups (31x1)

20 second Sandbag Bear Hug Hold

Specific Movement Prep (4-5 minutes)

Go Over Gymnastics Complex and Scales, focusing on lat tension and compression through the midline

Move to working weights on the Sandbag and Carry for 50-100ft x 1-2 sets

Warm-Up Dumbbell Bench to Working Loads and tackle 2 sets of 3-4 reps

"I am the One Who Knocks" (AMRAP - Rounds and Reps)

16:00 AMRAP

1-2-3-4-5...

*Gymnastics Complex

100ft (30m) Sandbag Carry

8 Dumbbell Bench Press

Gymnastics Complex = 1 Strict Pull-Up + 1 Strict Toe to Bar

Sandbag = (Rx150/100, S 75/50)

Dumbbells = (Rx50/35, S 40/25)
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Goal: 6-8 Rounds

Primary Objective: Progress as far as possible in the ascending gymnastics complex while maintaining consistent pacing throughout the 16:00 window.

Secondary Objective: Manage grip and core fatigue efficiently to sustain movement quality under increasing volume.

Second half: Managing upper body fatigue becomes the primary challenge.

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up:

6:00 minutes: In Teams of 3 Accumulate

Partner Rowing For Distance

–

Specific Workout Prep and Movements (6-8 minutes)

3 Rounds, (Progressing Movement Patterns

10 Kettlebell Deadlifts / Russian Kettlebell Swings/ American Kettlebell Swings

20 second Forearm Plank

10 Alternating Box Step-Ups / 8 Box Jumps / 6 Box Jump Overs

3-5 Box Pike Handstand Push-Ups

"La Familia es Todo" (Time)

Teams of 3

For Time:

2000m Row

*1 Partner Holds Dual Kettlebell Front Rack

*1 Partner Resting

-

150 Synchro American Kettlebell Swings

-

100 Box Jump Overs

*1 Partner Holding Plank

*1 Partner Rest

-

50 Strict Handstand Push-Ups

*Cumulative

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

Box Height: (Rx24/20, S 20/16″)

Mobility PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose