16Jan
Announcements
No 5AM class MLK 1/19
Feb 28 StrongFirst Workshop
Feb 27 -Mar 13 CrossFit Open Starts
HomeGrown AthletX - Uniquely Abled Fitness
(20 min needed) Workout (Checkmark)
On the 4:30
10 cal row
Round 1: 10 power cleans @60%
Round 2: 6 power cleans @ 70%
Round 3: 4 power cleans @ 80%
Round 4: 2 power cleans @ 85%+
Dallas - same but with hang p. snatch
Scaled 10 power cleans per round
Warm-up (No Measure)
6 min EMOM
burpees (Dallas box walk)
ring rows
6 min EMOM
lunges (box to floor transfer)
jumprope
16Jan
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
1:30 Cardio Choice
-
2 Sets: For Quality
10 Down Dog Alternating Toe Touches
:20 Extended Plank Reverse Bridge
5 Up Dog to Down Dog Pike Push-Up
5/5 Kettlebell Windmill
5/5 Single Kettlebell Front Rack Reverse Lunge
Specific Prep
2 Sets
5 Barbell Push Press
5/5 Single Arm Overhead Reverse Lunges
10 Abmat Sit-Ups
1 Wall Walk + :15 Nose to Wall Handstand Hold
-
Barbell Specific Loading before starting strength piece
5 Reps @ 50%
5 Reps @ 60%
3 Reps @ 65%
Movement Specifics Prior to Workout (Checkmark)
Wall Facing Strict Handstand Push-Ups Modifications
- Add 1 Abmat for a Riser to Reduce Range of Motion
- Move to Further Away from the Wall
- Box Piked Handstand Push-Ups ( Feet or Knees), High or Lower Box
- Down Dog Pike Push-Ups
- Tall Kneeling Dual Dumbbell Push Press
Then get to working loads and set-up lanes and stations for the Single Arm Overhead Walking Lunges
Push Press (Weightlifting Variable Reps & Sets)
Modifications:
- Adjust to Strict Press
- Move to Dual Dumbbell Push Press or Strict Press
- Or for certain overhead limitations, we can adjust to an incline bench press to start moving towards that range of motion.
"Vertical Integration" (6 Rounds for reps)
6 Sets
2:00 AMRAP
7 Wall Facing Handstand Push-Ups
25/25ft Single Arm Overhead Walking Lunges
- Max Abmat Sit-Ups
*No Rest between AMRAPs (12:00 AMRAP)
Single Arm Overhead Walking Lunges:
Choice of KB/DB: (Rx53/35, S 44/26), (Rx50/35, S 40/25)
Score = Total Reps
*Every 5ft (1.5m) = 1 Rep
Goal: 20-30 Abmat Sit-ups / set
(1 round = 17 reps + sit-up reps)
Stimulus: Shoulder stamina, unilateral overhead stability, and midline fatigue under sustained effort
RPE: 8/10
Primary Objective: Complete the Handstand Push-Ups + Overhead Walking lunges in under 90 seconds
Secondary Objective: Unbroken Handstand Push-Ups or at minimum in 2 sets or less and 25ft Segments of the Overhead Walking Lunges
15Jan
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: Deadlift (10-8-6-6-6
70-75-80+-80+-80+ percent of 1RM
***Rest as needed b/t sets)
B: Metcon (Checkmark)
4 sets
10 DB Glute bridges
15 GHD Hamstring/glute ext
***
3 Supersets of each couplet
10 BB Bicep curls (weighted
10 Chin-ups
***
10 DBs Hammer curls
10 BB Drag curls (weighted)
15Jan
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
3 Sets: For Quality
1:30 - 1:00 - :30 Row (increasing intensity)
8 Romanian Deadlifts
6 Tall Muscle Cleans
20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility)
8 Quarter Squat Reactive Jumps
*The goal here will be to target the 1:00 Row @ Goal Pace for the Day and the :30 second Row at faster than goal pace
Coaches Notes: This would also be a great day to go over Rowing Technique and Drills as part of the Warm-Up
Specific Barbell Prep
2-3 Sets
Slow Clean Pull
Low Hang Power Clean (Pause @ Low Hang for 1-2 sec)
Power Clean (Not TnG)
-
3 Sets: Building Loads
Clean Pull
Low Hang Power Clean
Power Clean
"Under Pressure" (5 Rounds for time)
For Time:
Every 4:30 x 5 Sets
18/14 Cal Row or Ski or 13/10 Cal Bike
Power Clean (all reps as singles)
Loading:
Set 1: 10 reps @ 60%
Set 2: 6 reps @ 70%
Set 3: 4 reps @ 80%
Set 4: 2 reps @ 90%
Set 5: 12 reps @ 50%
% Based on 1RM Power Clean
Score = Total Working Time
Goal: Row in 1:30 / Sets Sub 3:30
Score: Sum Total Interval Time
RPE: 8/10
These are all meant to be done as mostly quick singles today. Keep the row at an RPE 8 pace so we create some aerobic and lower body fatigue, but can still lift confidently here. The singles at 90% will be demanding and require a high level of focus today. The last set is a burner to finish this, push the pace a bit more and plan to stay on top of the bar.
Stimulus: Aerobic fatigue into heavy barbell exposure with a high-output finisher / drop set style barbell work
RPE: 8/10
Primary Objective: Execute technically sound singles at all loads, especially the 90% set
Secondary Objective: Maintain a consistent row pace without compromising barbell focus
Optional Accessories (Checkmark)
3-4 Sets
7/7 Bulgarian Split Squats (Single Dumbbell or Kettlebell)
7/7 Single Arm Kettlebell Z-Press
:15/:15 Single Arm Ring Plank
14Jan
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 Sets:
200m Run / 1:00 Bike
8 Scapular Pull-Ups
6 Bar Kip Swings
4/4 Single Arm Ring Rows
4 Inchworm Push-Ups
10 Alternating Mountain Climber Lunges
4 No Jump Burpees
Spend some time here moving through kipping pull-up progressions and butterlfy pull-up progressions prior to the workout
-
Butterfly Pull-Ups
-
“Split Decision” (2 Rounds for time)
0:00 - 16:00
For Time
400m Run (Each Round)
27-21-15-9 Pull-Ups
*Strict Strength Level 3:
16-12-8-4 Strict Pull-Ups
16:00- 32:00
For Time
26/18 Cal Bike or 30/26 Cal row or ski (Each Round)
27-21-15-9 Burpees
Score = Sum Total Time of both intervals
Goal Time Domain: 11:00-15:00
Cap: 16:00 / Interval
Stimulus: Aerobic capacity with cyclical conditioning and gymnastics stamina (Two mid-range conditioning efforts with the focus on Muscular Endurance
RPE: 8/10
Primary Objective: Maintain consistent pacing between both intervals
Secondary Objective: Maintain Big Sets on Pull-Ups and similar paces on the run and the bike.
Optional Accessories (Checkmark)
3-4 Sets:
4 Dragon Flags
24 Weighted Russian Twists
:30 Dead-Hang
Russian Twist: Every Twist = Rep
13Jan
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