04Mar
Announcements
Strong First Workshop March 8th 10am-12pm & 1-5pm
No Friday 6 & 7AM Open Gym during the CrossFit Open
HomeGrown AthletX - HGX-FIT
A: Bench Press (5 x 8 at 75% (from last week 3M)
****
2 Drop sets (4 weight changes)
10/10/10/Max effort)
B: Metcon (No Measure)
4 sets
8 DBs Close grip press
8 Plate tricep ext (55/35)
****
4 sets
8 DBs Floor press
8 DBs Skull crushers
****
2 to 3 sets
20/20 BB Reverse curl/Strict shoulder press
12 BB Drag curls
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
03Mar
Announcements
Strong First Workshop March 8th 10am-12pm & 1-5pm
No Friday 6 & 7AM Open Gym during the CrossFit Open
HomeGrown AthletX - HGX-FIT for Kids
25.1 Kids Open
8min AMAP
10 Burpees over DB
10 DB Hang Snatch
15ft walking Lunges down
15ft walking Lunges back
03Mar
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 Movement Prep (8 minutes)
8:00 EMOM
Minute 1: Row @ Easy Pace
Minute 2: 6 Inchworm Push-Ups + 12-16 Glute Bridges
Minute 3: *Barbell Complex
Minute 4: 10 Alternating Box Step-Ups + 5 Box Jumps
Box Height: 24/20in
Barbell Complex: 8 Romanian Deadlifts + 6 Tall Muscle Cleans + 4 Hang Power Cleans
Specific Movement Prep (Add Loads to the Barbell) (6-8 minutes)
Perform 5-7 Reps, Cueing athletes through positions and working on correct set-up in the Deadlift, then watch for consistent bar path and movement to the finish position where we are looking for extension of the knees, hip, and shoulders
–
Add Loads to the Barbell building towards 70-75% over the course of 3-4 sets of 2-3 reps at a time
Deadlift (Every 3:00 minutes x 5 Sets
5 Reps @ 70-75% of 1RM)
We are looking for some strong sets of 5 reps to be done every 3:00 minutes here at 70-75% of your 1RM Deadlift. The goal here is more strength maintenance and form work for the posterior chain. Avoid the pitfall of going big here as that will stress the system out going into the Week.
"Skinny Pete" (Time)
For Time
5-4-3-2-1
Power Cleans
10-8-6-4-2
Box Jumps
Barbell: (Rx 185/125, S 155/105)
Box Height: (Rx30/24, S 24/20″)
*Box Jumps can be a step-down or jump down
Goal Time Domain: 4-7 minutes
Time Cap: 8 minutes
Primary Objective: Complete the workout in 4-7 minutes with controlled power cleans and fast, efficient box jumps.
Secondary Objective: Move consistently with minimal rest between transitions, aiming for unbroken or strategic sets.
Stimulus: Explosive strength & power workout
Fast, moderate-duration effort with heavy barbell cycling
RPE (Rate of Perceived Exertion): 8-9/10
Expect to feel breathless but not completely maxed out until the last round.
02Mar
Announcements
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
General Warm-Up (8-10 minutes)
3 Sets: For Quality
1:00 Cardio Choice
12-16 Banded Pull Aparts
6/6 Kettlebell Halos
6/6 Kettlebell Windmills
20 Bear Plank Shoulder Taps
12 Alternating Down Dog Toe Touches
Specific Warm-Up (8-10 minutes)
-Go over Barbell Specific Prep for the Bench: Target activating the posterior chain and breaking the bar as you pull into the body. Work up over 3-4 sets of 2-3 reps until 70% of your 1RM
-Tackle the Farmers Lunges with the goal of working on feet and width as you step together, maintaining an upright torso. Test 2-3 sets building loads for 4-6 steps at a time
-Go over GHD Specifics, talking about where your butt should be on the pads and moving through the correct positions. Touch 5-10 reps here building range of motion.
"Bus Tour" (5 Rounds for weight)
20:00 EMOM
minute 1: 5 Bench Press
minute 2: 50ft (15m) Farmers Walking Lunge
minute 3: 15 GHD Sit-Ups
minute 4: Rest
Barbell Load: 70%+ of 1RM Bench Press
Dumbbells: (Rx50/35, S 40/25)
Score = Sum Total Load on Bench Press
--
Stimulus: Strength + Strength Endurance and Midline Work
RPE: 6/10
Primary Objective: Complete all movements by the 45 second mark on the clock
Secondary Objective: Achieve all bench press sets between 70-80% of 1RM Bench Press
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
02Mar
Announcements
Strong First Workshop March 8th 10am-12pm & 1-5pm
No Friday 6 & 7AM Open Gym during the CrossFit Open
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
250 jog
Stretches:
Updog/downdog
Birddog
Scorpion
Thread the needle
Cossack squat
2x
10 lateral hops
10 jumping jacks
10 single db high pulls
WheelWod CrossFit Open 25.1
Intellectual Division:
15 min AMRAP
*20 burpees over db or hops/steps over db
*20 hang db snatch
*30 ft. walking lunge or bear crawl