07Mar
Announcements
Strong First Workshop March 8th 10am-12pm & 1-5pm
No Friday 6 & 7AM Open Gym during the CrossFit Open
HomeGrown AthletX - Functional Fitness
General Warm-Up (6-8 minutes)
3:00 Cardio Choice
:30/:30 KB Ankle Stretch
:30/:30 Banded Shoulder Distraction
2 Rounds
10 Wrist Rocks
10 Alternating Calf Stretches
10/10 Hip Circles
10/10 Kneeling Thoracic Rotations
10 Alternating Bird Dogs
Specific Warm-Up (8-10 minutes)
2 Rounds
10 Cossack Squat
5/5 Kettlebell Windmill
5/5 Single Arm Ring Rows
20 Alternating Barbell Front Rack Stretch
5 Front Squat + 5 Push Press + 5 Thruster (empty Bar)
10 Scapular Pull-ups + 10 Kip Swings
Specific Workout Primer
7 Pull-ups
15 Double Unders
7 Thrusters
-Rest 1:00-
5 C2B Pull-ups
15 Double Unders
5 Thrusters
-Rest 1:00-
3 Bar MU
15 Double Unders
3 Thrusters
Use this as a guide and adjust based on scaling modifications for the workout
CrossFit Games Open 25.2 (22.3 Repeat) Rx'd: (Ages 16-54) (Time)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes*
F: 65 lb (29kg), then 75 lb (34kg), then 85 lb (38kg)
M: 95 lb (43kg), then 115 lb (52kg), then 135 lb (61kg)
*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.2 (22.3 Repeat) Rx'd: (Ages 16-54) click here
Goal: Finish under the Cap: Efficient barbell cycling and gymnastics management to push deep into the workout, ideally finishing under the time cap.
Primary Objective: Maintain a sustainable but aggressive pace to finish within the 12-minute cap.
Secondary Objective: Stay composed on the thruster weight jumps, moving with intent but not rushing. Breathe through double-unders to control heart rate before returning to the barbell or rig.
Stimulus: High Skill / Grip Fatigue Sprint
RPE: 8-9/10 early → pushing to 10/10 by the bar muscle-ups and final thrusters.
CrossFit Games Open 25.2 (22.3 Repeat) Scaled: (Ages 16-54) (Time)
For time:
21 jumping pull-ups
42 single-unders
21 thrusters (weight 1)
18 pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Time cap: 12 minutes*
F: 45 lb (20kg), then 55 lb (25kg), then 65 lb (29kg)
M: 65 lb (29kg), then 85 lb (38kg), then 105 lb (47kg)
*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.2 (22.3 Repeat) Scaled: (Ages 16-54) click here
CrossFit Games Open 25.2 (22.3 Repeat) Masters 55+ (Time)
For time:
21 jumping pull-ups
42 double-unders
21 thrusters (weight 1)
18 pull-ups
36 double-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes*
F: 45 lb (20kg), then 55 lb (25kg), then 65 lb (29kg)
M: 65 lb (29kg), then 85 lb (38kg), then 105 lb (47kg)
*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.2 (22.3 Repeat) Masters 55+ click here
Mobility
PRVN Yoga Flow
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
3 Sets: For Quality
20 second Hollow Hold
30/30 second Side Plank
60 second Forearm Plank
06Mar
Announcements
Strong First Workshop March 8th 10am-12pm & 1-5pm
No Friday 6 & 7AM Open Gym during the CrossFit Open
HomeGrown AthletX - Functional Fitness
General /Specific Movement Prep (6-8 minutes)
2 Sets: For Quality
9/7 Calorie Bike
20/20 Line Hops (Forward and Back / Side to Side)
10 Hollow Rocks
20 Glute Bridges
10 Air Squats @ 3311 Tempo
Specific Movement Prep (8-10 minutes)
10 second Easy Bike + 10 second Hard Effort
:30 second Double Under Practice
10 V-Ups
10 Wall Ball Squats
-Spend 3-4 minute Talking through GHD points of performance and specifics-
10 second Easy Bike + 10 second Hard Effort
:30 second Double Under Practice
6-8 GHD Sit-Ups
10 Wall Balls
"Tread Lightly" (AMRAP - Rounds and Reps)
30:00 EMOM
minute 1: 13/11 Cal Row or Ski 9/7 Cal Bike
minute 2: 50 Double Unders
minute 3: 15 GHD Sit-Ups (A:ab mat sit ups)
minute 4: 20 Wall Balls
minute 5: Rest
Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Primary Objective: Maintain consistent movement each round , hitting prescribed reps within 40-50 seconds per minute to allow for transition time.
Secondary Objective: Focus on movement efficiency under fatigue, especially managing breathing and muscular endurance.
Stimulus : Sustained aerobic effort with a mix of cardio, skill, core, and leg endurance .
The workout will escalate in difficulty over time , with accumulated fatigue affecting later rounds.
RPE (Rate of Perceived Exertion): 6-7/10
First 10 minutes: Feels manageable but requires focus on efficiency.
Middle 10 minutes: Fatigue sets in, requiring deliberate pacing.
Final 10 minutes: Mental grit to stay smooth and avoid falling behind.
Mobility
PRVN Yoga Flow
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
06Mar
Announcements
Strong First Workshop March 8th 10am-12pm & 1-5pm
No Friday 6 & 7AM Open Gym during the CrossFit Open
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Non Open athletes:
Build each movement across 8 sets
8 x 8 Pendlay rows
8 x 8 Yates rows
****
4 sets
8 Chest supported rows (use a bench on top of 12" boxes)
***
3 sets
8/8 Renegade rows + twist
15/15 Banded Paloff press
If you are competing in the Open - please see me
06Mar
Announcements
Strong First Workshop March 8th 10am-12pm & 1-5pm
No Friday 6 & 7AM Open Gym during the CrossFit Open
HomeGrown AthletX - Legends
Metcon (No Measure)
With a partner: 200 KB swings (I GO - YOU GO)
***
10 DBs Zottman curls
10 DBs Shoulder press
10/10 DB Bent over rows
100M DBs Farmers carry
05Mar
Announcements
Strong First Workshop March 8th 10am-12pm & 1-5pm
No Friday 6 & 7AM Open Gym during the CrossFit Open
HomeGrown AthletX - Functional Fitness
Body Heat and Mobility (5-7 minutes)
2:00 Cardio Choice
–
10 PVC Pipe Passthroughs
5/5 Around the Worlds
15/15 second Standing PVC Pipe Prayer Stretch
10 Alternating Down Dog Toe Touch
:30 second Alternating Active Scorpion Stretch
Specific Warm-Up ( 10-12 minutes minutes)
-With an Empty Barbell-
3 Dip and Shrug
3 Dip Shrug + High Pull
3 High Hang Muscle Snatch
3 Overhead Squats
3 Hang Power Snatch
3 Snatch Balance
-Add Loads -
Slow Pull Power Snatch + Overhead Squat
Squat Snatch
Rest 30 seconds
Power Snatch + Overhead Squat
Squat Snatch
–
Then Build to 70% of 1RM Power Snatch
Snatch (Every 3:00 minutes x 5 Sets
Power Snatch + Overhead Squat
Rest 10-15 seconds
Squat Snatch
Starting @ 70% and increasing Loads)
--
We are looking to start at 70% of our 1RM Power Snatch today and build to something that is technically heavy, ideally in the range of 80-85% of your 1RM.
"End Times" (Time)
For Time
10 Bar Facing Burpees
20 Power Snatch (Rx 95/65, S 75/55)
10 Bar Facing Burpees
Rest 2:00
10 Power Snatch (Rx135/95, S 115/75)
20 Bar Facing Burpees
10 Power Snatch
Score = Total Time
--
Time Domain: 8:00-12:00
Time Cap: 15:00
Primary Objective: Complete the workout between 8:00-12:00 , staying aggressive while managing fatigue efficiently.
Secondary Objective: Maintain consistent snatch mechanics under fatigue, ensuring smooth barbell cycling early and strategic singles later.
Stimulus: Barbell Cycling , High heart rate throughout , requiring smart pacing
RPE (Rate of Perceived Exertion): 8.5-9/10
The first half should feel fast and controlled (~7-8 RPE).
The second half will demand grit and strategic effort (~9-10 RPE).
04Mar
Announcements
Strong First Workshop March 8th 10am-12pm & 1-5pm
No Friday 6 & 7AM Open Gym during the CrossFit Open
HomeGrown AthletX - Functional Fitness
General Warm-Up: (8-10 minutes)
3 Sets: For Quality
1:00 Row, Increase Intensity Each Round
10 Scapular Pull-Ups
8/8 Single Arm Ring Rows
6 Inchworm Push-Ups`
"Mr. White" (4 Rounds for time)
Every 4:00 minutes x 4 Sets
16/13 Cal Row or Ski or 11/9 Cal Bike
12 Chest to Bar
4 Wall Walks
Wall Walks to 10in off the Wall
Goals:
Primary Objective: Complete each round in 2:00-2:45 to allow at least 1:15-2:00 of rest before the next interval.
Secondary Objective: Maintain consistent output across all four rounds , avoiding a major drop-off in pacing.
Stimulus: High-intensity sprint effort
Upper body fatigue accumulation , requiring efficiency in pull-ups and wall walks
RPE (Rate of Perceived Exertion): 8.5/10
Effort should be aggressive but controlled , with some fatigue buildup round over round.
Expect a short but intense challenge with a slight fall-off in pacing as the workout progresses.
Bodybuilding Finisher (Checkmark)
4 Sets: For Quality
15-20 Tall Kneeling Straight Arm Banded Lat Pull Down
15-20 Banded Face Pulls
10-12 Seated Banded Rows