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
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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
01Mar
Announcements
Strong First Workshop March 8th 10am-12pm & 1-5pm
No Friday 6 & 7AM Open Gym during the CrossFit Open
HomeGrown AthletX - Functional Fitness
Warm-Up:
Mobility Prep and Body Heat: (5-7 minutes)
2:00 Cardio Choice
:30/:30 Pigeon Pose
:30/:30 Couch Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
Warm-Up Game (5 minutes)
Kettlebell Plank Tap Race
Specific Warm-Up (8-10 minutes)
Go over the Sumo Deadlift High Pull: Stance and Grip being the primary areas to address. Then moving into the finish position at collarbone height, with extra attention to bar path and timing of hip extension and the pull. Tackle 2 sets of 3-5 reps
- Talk through Thruster cycling speed and efficiency, building in time to go through pulling the bar down and getting into the quality Front Rack position. Tackle 2 sets of 3-5 reps
- Finally, go through Kipping / Butterfly Pull-Ups and modifications for the day
Tackle 2 sets of 3-5 reps
Specific Workout Primer (2-3 minutes)
2 Sets
4 Sumo Deadlift High Pull
4 Thrusters
4 Pull-Ups
Rest 1:00 b/t sets
"Soulmates" (AMRAP - Rounds and Reps)
18:00 AMRAP
Alternating Full Rounds with a Partner
9 Sumo Deadlift High Pull
9 Thrusters
9 Pull-Ups
Load: (Rx 95/65, S 75/55)
Score = Total Rounds + Reps
Flow: Athlete number 1 will get into the AMRAP by starting off with 9 Sumo Deadlift High Pulls, Followed by 9 Thrusters and then finishing off the round with 9 Pull-Ups before partner 2 will tackle the round of 9 Sumo Deadlift High Pulls, 9 Thrusters, and 9 Pull-Ups. Partners will alternate for the entire 18:00 AMRAP, accumulating as many rounds and reps as possible.
Goal : 14-18 Rounds Total (7-9 Rounds / Partner)
This is ideally keeping each round to around 1 minute on / 1 minute off.
Primary Objective: Complete the barbell movements unbroken.
Secondary Objective: Complete each round as close to 1:00 as possible.
Bodybuilding Finisher (Checkmark)
3 Rounds
-Max Supine Grip Chin-Over Bar Hold
10-12 Barbell Bent Over Rows
10-12 Dumbbell Hammer Curls
Rest 1:30 b/t sets
1sec = 1 Rep
28Feb
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
9/7 Cal Bike or Row
:30/:30 second Samson Stretch
10 Banded Good Mornings
10 Alternating Cossack Squats
10/10 Single Leg Hip Thrust Off Bench
Specific Movement Prep (8-10 minutes)
6/6 Single Arm Hang Clean to Overhead @ Warm-Up Load
4 Lateral Burpees over Dumbbells
20ft (2x10ft ) Walking Lunge
–
2 Rounds
3/3 Single Arm Hang Clean to Overhead @ Working Loads
3 Lateral Burpees over Dumbbells
20ft (2x10ft ) Walking Lunge
–
Take 3:00 - 5:00 minutes to recoup and Get ready to workout
CrossFit Games Open 25.1 Rx (Ages 16-54) (AMRAP - Rounds and Reps)
As many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell*
3 dumbbell hang clean-to-overheads*
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
F: 35-lb (15-kg) dumbbell
M: 50-lb (22.5-kg) dumbbell
To learn more about CrossFit Games Open 25.1 Rx (Ages 16-54) click here
Goal:
Maintain a steady pace and endurance management to push deep into the later rounds.
Focus on efficient transitions and unbroken lunges to keep the intensity high.
Primary Objective:
Control pacing early to handle the increasing reps efficiently.
Manage shoulder endurance and grip fatigue as the workout progresses.
Secondary Objective:
Keep burpees smooth and quick without redlining.
Maintain efficient dumbbell cycling to avoid unnecessary fatigue.
Stimulus: Progressive fatigue challenge with increasing reps each round.
Full-body endurance, testing lungs, legs, grip, and shoulders.
Steady aerobic work combined with muscular stamina.
RPE (Rate of Perceived Exertion): Starts at 7-8/10, building to 9+/10 in later rounds as reps accumulate.
CrossFit Games Open 25.1 Scaled Teenagers 15-16 and Scaled Masters 55+ (AMRAP - Rounds and Reps)
As many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell*
3 dumbbell hang clean-to-overheads*
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
F: 10-lb (5-kg) dumbbell
M: 20-lb (20-kg) dumbbell
To learn more about CrossFit Games Open 25.1 Scaled Teenagers 15-16 and Scaled Masters 55+ click here
CrossFit Games Open 25.1 Scaled (Ages 16-54), Teenagers 14-15, and Masters 55+ (AMRAP - Rounds and Reps)
As many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell*
3 dumbbell hang clean-to-overheads*
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
F: 20-lb (10-kg) dumbbell
M: 35-lb (15-kg) dumbbell
To learn more about CrossFit Games Open 25.1 Scaled (Ages 16-54), Teenagers 14-15, and 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 (Checkmark)
3 Sets: For Quality
20 second Hollow Hold
30/30 second Side Plank
60 second Forearm Plank
27Feb
Announcements
HGX Intermural Open Feb 28-March 14
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
****
5 sets
8 Chest supported rows (use a bench on top of 12" boxes)
***
3 sets
8/8 Renegade rows
8 BB bicep curls
If you are competing in the Open - please see me
27Feb
Announcements
HGX Intermural Open Feb 28-March 14
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)
Partner or together
10 KB swings
10 KB high pull
10 DBs hammer curls
10 DBs shoulder to overhead
250M weighted farmers carry
27Feb
Announcements
HGX Intermural Open Feb 28-March 14
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)
2-3 Sets: For Quality
200m Run
1:00 Row, Increasing Intensity each set
10m Knee Hug Lunge and Twist
10m Walking Inchworm to Hollow Body Hold
10 Alternating Cossack Squats
:20 second Wall Supported Handstand Hold (Add weight shits if possible)
"Time Capsule" (5 Rounds for time)
Every 6:00 x 5 Sets
400m Run (A: 27/22 Cal Bike)
300m Row
20 Air Squats
10m Handstand Walk
--
Goal: Sub 5:00 minutes / set
Stimulus: Aerobic Threshold / Gymnastics Skill Practice
RPE: 7/10
Primary Objective: Complete each working set in under 5:00 minutes
Secondary Objective : Consistency across all 5 sets
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