Workout of the day

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Run or row 400 m

Stretches:

Updog down dog

Scorpion

Thread the needle

Leg kickovers

Glute bridges

Air squats

Thruster (5x3
Build over sets (use box if necessary)
Dallas single arm db/kb thruster w/ low bar if needed))

Workout! (allow 15 min) (Checkmark)

3 rounds for time:

10 empty bb thrusters or db thrusters (to box if needed)

250 run or row/ski

10 hanging knee raises or sit-ups

Dallas:

10 strict press w/ 65# bb

250 ski

10 pull up to low bar (get chin over!)
Extra time?

Choose an accessory or ab movement

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

6 Ring Rows

3 Burpees

-

3 Low Hang Power Snatch

3 Overhead Squats

3 Hang Squat Snatch

:10 Chin Over Bar Hold

3 Burpees

-

Then move to Weightlifting Technique and Primer for Workout

Weightlifting Technique / Primer for Workout (Checkmark)

10:00 EMOM

Minute 1: *Snatch

Minute 2: *Chest to Bar Progressions

*Snatch

1 Snatch Lift Off

1 Slow Pull Power Snatch

2 Squat Snatch (As Quick Singles)

Starting @ light loads (35-45% of 1RM Snatch)

Built as a primer for the workout, planning to get to 20-30lb above working loads for the workout in order to develop more technical capacity and a little overload to make the snatches feel easier and more manageable in the workout.

*Chest to Bar

- Set 1: 8 Bar Kip Swings + 4 Jumping Chest to Bar or 4 Inverted Rows

- Set 2: 4 Elevator Kipping Pull-Ups (Developing higher and higher kip moving to chin over bar pull-ups + :10 Ring to Chest Hold)

- Set 3: 4 Elevator Kipping Pull-Ups (Developing higher and higher kip moving to chest to bar pull-ups + :10 Ring to Chest Hold)

- Set 4: 3-5 Chest to Bar Pull-Ups

- Set 5: 3-5 Chest to Bar Pull-Ups

"The Pit" (Time)

For Time

10 Rounds

5 Chest to Bar Pull-Ups

1-2-3-4-5-6-7-8-9-10 Squat Snatch

5 Bar Facing Burpees

Barbell: (Rx135/95, S 115/75)
Goal: 10:00-15:00 minutes

Time Cap: 17 minutes

Primary Objective: Maintain technical consistency on squat snatches as volume increases

Secondary Objective: Keep chest-to-bar sets controlled to preserve grip and breathing

Optional Accessories (Checkmark)

For Quality

3 Sets: For Quality

10 Theraband Cuban Press

16 Alt Kettlebell Gorilla Rows

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

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

A: Push/Pull (Checkmark)

6 sets at 65-75%

6 Seated shoulder press

6 Pendlay row

***

3 sets

8 DBs Push press (50/35)

8/8 DBs Renegade rows

10 BB weighted bicep curls

3 sets

12 Banded (Green/Black) seated lat pulls

10 BB weighted reverse curls

3 sets

10 DBs Rear delt raises

10 BB weighted drag curls

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2 Sets: For Quality

200m Run

6 Inchworm Push-Ups

:15 Hollow Hold

10 Alternating V-Ups

6/6 Suitcase Deadlifts

:15/:15 Suitcase Standing March

Specific Prep and Primer

1-2 Sets as Primer

4-6 GHD Sit-Ups / V-ups / Medball Weighted Sit-Ups

10m High Knees

10m Butt Kicks

2 Shuttle Run Sprints

100ft (30m) Farmers Carry @ working loads

1 Partial Wall Walk + 1 Full Wall Walk

"Lil’ Sebastian Forever" (6 Rounds for reps)

6 Sets: (31:30 Running Clock)

3:45 AMRAP

:30 GHD Sit-Ups

200m Run

200ft (60m) Farmers Carry

- Max Effort Wall Walks in the Remaining Time

Rest 1:30 b/t sets

Farmers Carry @

DB: 2 x (Rx70/50, S 60/40)

KB: 2 x (Rx70/53, S 53/44)

Wall Walks: 10in From Wall
Score = Total Reps Completed across all sets

Goal: Complete 10+ GHD Sit-Ups and 5+ Wall Walks / Set

Total 15+ Reps / Set for 90+ Reps

Time Domain: 30 minutes total (work + rest)

Primary Objective: Preserve shoulder capacity to accumulate wall walks every round

Secondary Objective: Move efficiently through the carry and run to protect scoring time

Optional Accessories (Checkmark)

For Quality

3 Sets:

:18/:18 Side Star Plank

:18/18 Copenhagen Plank

1:00 Glute Bridge Hold (Diaphragmatic breathing)

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 Alternating Goblet Cossack Squats

5/5 Goblet Reverse Lunges

15 Banded Pull Aparts

10 Dead-Bugs

10 Bird-Dogs

Specific Prep:

2 Sets: Empty Barbell

6 Tall Muscle Cleans

6 Bradford Press with Lockout

:20 Behind the Neck Elbow Punch Throughs

6 Back Squats

-

2 Sets: Empty Barbell

3 Position Power Clean (High Hang, Hang, Low Hang)

5 Push Press

7 Back Squats

5 Wall Balls

-

2 Sets @ Light Weight

1 Power Clean + 3 Push Press + 5 Back Squats

5 Wall Balls

Back Squat Prep (Checkmark)

Barbell Loading:

*Bring the Barbell to the Rack for Back squats and build to 65% with 2 sets of 3 Reps, then weight on the bar.

Back Squat (Weightlifting Variable Reps & Sets)

Score = Reps Completed at 80%

Record Weights in Notes

Modifications:

- Box Squat for Knee Pain

- Split Squat for Back Pain

"The Swanson Protocol" (4 Rounds for time)

Every 3:00 x 4 Sets

3 Power Clean + 5 Push Press

20 Unbroken Wall Balls

Barbell Complex: Tng Power Cleans + working at 70-80% of Push Press 1RM

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

*unbroken matters more than load
Goal: Complete each set by the 1:30-1:45 mark on the clock, then adjust loads

Primary Objective: Execute smooth, efficient barbell cycling building loads to 80% of 1RM Push Press

Secondary Objective: Complete all wall balls unbroken each set

[The Swanson Protocol: L2, L1, & Masters 55+] (4 Rounds for time)

Level 2:

Every 3:00 x 4 Sets

3 Power Clean + 5 Push Press

15 Unbroken Wall Balls

Barbell Complex: Power Cleans + working at 70-80% of Push Press 1RM

Wall Balls: 20/14lb, 9/6kg, 10/9ft

*unbroken matters more than load

---

Level 1:

Every 3:00 x 4 Sets

3 Hang Power Clean + 5 Push Press

15 Unbroken Wall Balls

Barbell Complex: Power Cleans + working at 70-80% of Push Press 1RM

Wall Balls: 14/10lb, 6/4kg, 10/9ft

*unbroken matters more than load

---

Masters 55+:

Every 3:00 x 4 Sets

3 Power Clean + 5 Push Press

15 Unbroken Wall Balls

Barbell Complex: Power Cleans + working at 70-80% of Push Press 1RM

Wall Balls: 14/10lb, 6/4kg, 10/9ft

*unbroken matters more than load

[The Swanson Protocol: Competitor & Travel] (4 Rounds for time)

Competitor:

Every 3:00 x 4 Sets

3 Power Clean + 5 Push Press

20 Unbroken Wall Balls

Barbell Complex: Tng Power Cleans + working at 70-80% of Push Press 1RM

Wall Balls: 30/20lb, 10/9kg, 10/9ft

*unbroken matters more than load

---

Travel / Hotel:

Every 3:00 x 4 Sets

6 Dumbbell Power Clean + 9 Dumbbell Push Press

25 Air Squats

Dumbbells @ 50/35lb, 22.5/15kg

Mobility (Checkmark)

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

For Quality

3 Sets:

8/8 Single Leg Rotational Medball Toss

16 Overhead Rotational Medball Slam (8/side)

50ft (15m) Sled Push, For Load

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

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

A: Incline Bench Press (Weight)

15min to find heavy 2 rep

Then…

5x5 at 70%

***

4 sets

10 BB incline close grip bench press at 60% above

10 DBs floor press (50/35)

12 DB incline flys

***

3 sets

8 Ring dips

8/8 SA DB tricep ext (behind the neck)

8/8 SA DB skull crushers