Workout of the day

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2 Sets:

:30-:45 Jump Rope

10 Bootstrap Squats

:30 Down Dog Calf Gas Pedals

10 Down Dog Alternating Toe Touches

5/5 World's Greatest Stretch

:15 Dead-Hang + :15 Active Hang

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Specific Warm-Up:

15 Double Unders or 30 Single Unders

5 Medball Squats + 5 Medball Presses + 5 Wall Balls

10 Bar Kip Swings

10 Ring Rows

-

15 Double Unders or 30 Single Unders

10 Wall Balls

5 Elevator Kip Swings Building to Chin Over Bar Pull-Ups or 5 Jumping Pull-Ups

5 Push-Ups

-

Then get into Bar Muscle-Up Drills and Possibly Butterfly Pull-Up Drills

Skill Work and Primers (Checkmark)

Double Unders

Bar Muscle Up - Tips

Butterfly Pull-Ups

"Injection" (Time)

For Time:

80 Double Unders (A:100singles)

60 Wall Balls

40 Pull-Ups

80 Double Unders

50 Wall Balls

30 Chest-to-Bar Pull-Ups

80 Double Unders

40 Wall Balls

20 Bar Muscle-Ups (A: burpee pull ups)

Wallball: (Rx 20/14, S 16/12) to 10/9ft
Score = Time

Goal: 14:00-20:00

Time Cap: 25:00

Primary Objective: Managing gymnastics volume and keeping consistent sets throughout.

Secondary Objective: All Wall Balls in 4 sets or less.

Optional Accessories (Checkmark)

3 Sets: For Quality

8/8 Single Arm Dumbbell Rows

10 Ring Bicep Curls

10/10 Banded Wrist Pronation and Supination

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

No 5AM class Presidents Day 2/16

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

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Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Box Step-Ups

-Alternating Arm Swings

- Hand to Hand Wrist Circles

-Trunk Rotations

- Bow and Bend

- Down Dog Toe Touches

- Quarter Squat Reactive Jumps

Barbell Warm-Up

High Hang (Hip), Hang (Knee), Low Hang

2-3 Reps @ Each Position

- Snatch Pull

- Snatch High Pull

- Muscle Snatch

- Power Snatch

- Snatch Balance to 2-4-6in Drop (Power Positions)

Then Add Loads that allow the barbell to be off the floor

Perform 1 Power Snatch, 1 Hang Power Snatch and 1 High Hang Power Snatch

* The focus here is to develop aggressive hip extension on the third pull under the bar. Focus on driving up through the bar and pulling under the bar with an aggressive turnover and punch into the catch.

Build to starting loads on the barbel.

Specific Prep After Snatch (Checkmark)

6-8 GHD Sit-ups building range of motion (Focus on driving through the legs)

3/3 Single Arm Devils Press @ Warm-Up Loads

3 Shuttle Runs, Practice Rhythm and Turnaround

-

5 GHD Sit-Ups

3/3 Single Arm Devils Press @ Working Loads

3 Shuttle Runs at Goal Pace

3-Position Power Snatch (5 Rounds for weight)

For Load:

Every 2:00 x 5 Sets @ 55-70%

3 Position Power Snatch

*Floor, Hang, High Hang

% is Based on 1RM Power Snatch
These should be crisp, RPE 6-7 efforts focused on speed through extension and under the bar.

Modifications:

- Move to all Power Snatches from the Hang Position

- Adjust to a 3 Position Power Clean

- Move to 6 Alt Dumbbell Snatch, For Load

"Stride and Rhythm" (5 Rounds for time)

For Time:

Every 3:00 x 5 Sets

15 GHD Sit-Ups

10 Single Arm Devils Press

5 Shuttle Runs

Dumbbells: 1 x (Rx50/35, S 40/25)

Shuttle Run: 25/25ft, (7.5/7.5m)
Goal: 1:45-2:15/ Set

Primary Objective: Consistent pacing on Devils Press and Shuttle Runs

Secondary Objective: Maintain RPE Guidance and quality sets on Toes to Bar

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

No 5AM class Presidents Day 2/16

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep to Specific

2 Sets: For Quality

10 Bend and Bows

20 Plank Shoulder Taps

:15/:15 Single Arm Plank

20 Lateral Line Hops

20 Forward/Back Line Hops

-

2 Sets

8 Dual Kettlebell Deadlifts @ working loads

15-20 Double Unders or 30-40 Single Unders

Then Get into Handstand Walk Drills

Gymnastics Skill (Checkmark)

Handstand Walk

- Wall Walk + Handstand Hold

- Handstand Shoulder Taps

- Handstand Walk to Wall

- Partner Handstand Walks

“Still Showing Up” (Time)

For Time

10-20-30-40-50

Foot Handstand Walk

Double Unders

*12 Dual Kettlebell Deadlifts

Kettlebells @ 2 x (Rx50/35, S 40/25)

Handstand Walk Meters = 3-6-9-12m
Goal: 11-15 minutes

Time Cap: 20 minutes

Primary Objective: Stay composed and efficient on handstand walk segments to keep the ladder moving

Secondary Objective: Maintain relaxed rope rhythm and controlled hinging on kettlebell deadlifts

Mobility (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

No 5AM class Presidents Day 2/16

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Clubs - jumping jacks

Hearts - db snatch

Spades - burpee

Diamonds - line hops/D rope pulls

Back Squat (5x3 Build
Dallas - sandbag cleans to shoulder)

Metcon (allow 15 min) (Checkmark)

2:00 x 4

4 shuttle runs

8 wb (14#, 10#)

max jumping pull-ups or ring rows

Rest 1 min

Dallas:

2:00 x 4

4 shuttle wheels

8 wb (20# 8 ft)

max ring row

Rest 1 min

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

No 5AM class Presidents Day 2/16

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

A: Yates rows (5x8 at 80%
B/T sets: 12 Banded seated lat pulls from the rig
)

B: Pendlay Row (5x8 at 80%
B/T sets: 10 Chin-ups)

C: Bulgarian Split Squat (4x8 - Go heavier than last week)

Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

No 5AM class Presidents Day 2/16

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2 Sets: For Quality

1:00 Bike

6/6 Single Arm Upright Row

6/6 Single Arm Press

6/6 Suitcase Reverse Lunge

8 Scapular Pull-Ups

8 Ring Rows

Specific Prep

2-3 Sets

9/7 Calorie Echo Bike

6 Alt DB Hang Snatch

25/25ft (7.5/7.5m) Alternating Suitcase Dumbbell Walking Lunges

4-8 Elevator Kip Swings, building to chin over the bar pull-ups

"Cupid's Arrow" (AMRAP - Rounds and Reps)

30:00 AMRAP, With a Partner

30/22 Cal Bike or 43/30 Cal row or ski

30 Al DB Hang Snatch

30m (100ft) DB Suitcase Walking Lunge

30 Pull-Ups

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

*Split work as desired between you and your partner
Goal: 3–5+ rounds

Stimulus: Long-duration partner conditioning with cyclical output, unilateral loading, and shared gymnastics volume

Primary Objective: Maintain continuous forward progress through smooth partner handoffs

Secondary Objective: Keep dumbbell work and pull-ups in short, repeatable sets to avoid grip failure

Mobility (Checkmark)

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold