Workout of the day

Announcements

No 5AM class MLK 1/19

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warmup: PVC, small plates (Y,T,W) and red bands (Paloff press)

Partner training

**Partner 1

12 Ring rows

12/12 Wood chops

12 Wall push-ups

**Partner 2

12 KB swings

12 KB high pulls

100M KB farmers carry

Announcements

No 5AM class MLK 1/19

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

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

Metcon (No Measure)

DELOAD: Dumbbells

2 sets

10 reps single arm for each movement

Incline bench press

Floor press

Close grip press (both hands/crush grip)

Standing flys

Medball offset push-ups (right)

Medball offset push-ups (left)

Diamond push-ups

***

2 Supersets for each couplet

10 BB reverse curl - weighted

10 BB skull crushers - weighted

***

10 DB SA tricep ext (behind the neck)

10 DB SA kickbacks

Announcements

No 5AM class MLK 1/19

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

--

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

Power Snatch (Every 2:00 x 5 Sets @ 70%+
1.1.1.1
*Rest 10s b/t reps

% is Based on 1RM Power Snatch)

Record Working Weight

1.1.1.1 Denotes a cluster set of 4 single repetitions. The goal is an RPE 8 top set today, leaving some in the tank as we build over the course of this cycle.

Modifications:

- Adjust to a Hang Power Snatch Variation as the first mod for those athletes with either lower back discomfort or new to the Snatch

- Adjust to a block variation if you have the availability

- Move to 4/4 Heavy Dumbbell Snatch if movement limitations occur with a barbell.

- We could even move to a Power Clean variation for those athletes that are not coming in on Thursday and/or have movement limitations overhead for the Snatch.

"PRVN Cyclical" (AMRAP - Rounds and Reps)

For Reps:

12:00 AMRAP

3 Wall Walks

9 Toes to Bar

12 Alternating Dumbbell Snatch

Dumbbell: 50/35lbs (22.5/16kg)

Wall Walk: 10in

Score = Rounds + Reps
DB (Rx50/35, S 40/25)

Goal: 6-8 rounds

Primary Objective: Maintain smooth, repeatable round times without stalling on wall walks

Secondary Objective: Keep dumbbell snatches unbroken and T2B in efficient sets

Announcements

No 5AM class MLK 1/19

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Wall ball partner warm up

Back Squat (5x5
In between sets do 3 box jumps at a challenging height)

Happy birthday Zach! (Checkmark)

w/ a partner, split all but the run

AMRAP

25 wall ball

200 m run

25 cals bike, row or ski

200 m run

25 db snatch

200 m run

25 lunges (in place or walking) *Dallas dips

Announcements

No 5AM class MLK 1/19

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

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

A: Snatch Push Press (5 Rounds for weight)

5 x 3

Build to your working load.

Rest as needed

**Load (Dip) - Explode (Drive) - Punch (Press/Lockout)

**Goal - SN push press our 1RM Snatch

B: Good Mornings (Weighted good mornings
5 x 5
**Hip/Hinge - Posterior chain (glute/hamstrings/lower back)
**Tips - soft knees, push hip back, chest up (creates straight back-NO rounding), load glutes/hamstrings, then actively squeeze glutes to starting position)

C: Bulgarian Split Squat (4 x 8 on each side.
Rest as needed
**Focus on hamstring/glute)

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep:

3 Sets:

1:00 Cardio Choice

6-8 Inchworm Push-Ups

16 Bear Plank Shoulder Taps

10/10 Single Leg Glute Bridges

12 Glute Bridge Banded Pull-Aparts

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-60%

-

Then Load to Working Weights on the Bar

Bench Press (Weightlifting Variable Reps & Sets)

"The Many" (Checkmark)

15:00 EMOM

minute 1: :30 Max Renegade Rows w/Push-Up

minute 2: 10-12 Ring Hamstring Curls

minute 3: 10 Dumbbell Bicep Curls + 10 Dumbbell Tricep Kick Backs

minute 4: :15/:15 Side Star Plank

minute 5: :15/:15 Copenhagen Plank

Loading = Choose loads that maintain quality movement (quality ROM over load today)
Goal: Maintain clean mechanics and controlled tempo across all movements

Primary Objective: Execute all movements with strict control and positional integrity

Secondary Objective: Accumulate quality volume without rushing or compensating

[The Many: L2, L1, & Masters 55+] (Checkmark)

Level 2:

As prescribed

---

Level 1:

15:00 EMOM

minute 1: :30 Max Renegade Rows

minute 2: :15 Feet Elevated Hamstring Plank

minute 3: 10 Dumbbell Bicep Curls + 10 Dumbbell Tricep Kick Backs

minute 4: :20/:20 Side Plank

minute 5: :20 Tuck Hollow

---

Masters 55+:

As prescribed

[The Many: Competitor & Travel] (Checkmark)

Competitor:

As prescribed or Day Off

---

Travel / Hotel:

As prescribed

Mobility (Checkmark)

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Optional Accessories (Checkmark)

10 Sets

:30 Max Calorie Ski

- Rest :30 b/t Sets