Workout of the day

Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

1-2 Sets

1:00 Cardio of Choice

10 Bootstrap Squats

:15/:15 Banded Front Rack Stretch

:20 Extended Plank Reverse Bridge

1:00 Jump Rope (moving from singles to practicing and touching on doubles)

Specific Barbell Prep / Empty to Light Barbell

High Hang (Hip), Hang (Knee)

2-3 Reps @ Each Position

- Clean Pull

- Clean High Pull

- Muscle Clean

Then

3-4 Reps @ Each Position

- Tall Power Clean

- Hang Power Clean

- Low Hang Power Clean

Specific Primer after the Weightlifting Portion

1-2 Controlled Sets:

5 Deadlifts

10 Wall Balls

25 Double Unders

Power Clean (Take 12:00 to Establish
5RM Power Clean
)

advanced: TnG

adjusted : Quick Singles

Modifications

- Adjust to a Hang Power Clean / Block Power Clean

- Or Can Move to Dumbbell Power Cleans for any Front Rack Issues

- Clean Pulls could be alternative for shoulder issues that limit the turnover

"Dead Weight" (5 Rounds for time)

For Time:

Every 3:00 x 5 Sets

10 Deadlifts

20 Wall Balls

50 Double Unders (A: 75 Single Unders)

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

Deadlift: (Rx 225/155, S 165/125)
Score = Sum Total Time

Goal: Complete each set in 2:00–2:30, leaving 30–60 seconds of rest each round

Primary Objective: Hold the deadlift unbroken or in no more than 2 quick sets, this is the anchor of each round and sets the tone for everything that follows.

Secondary Objective: Move through wall balls at a steady, unbroken pace and transition immediately to the rope. The double unders are your window to breathe before the next round begins.

Mobility (Checkmark)

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Announcements

Feb 27 -Mar 13 CrossFit Open Starts

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

A: Incline Bench Press (Weight)

12min: Find new 1RM

****

4 sets

8 DBs Floor press + 8 Close grip press (bench or floor)

B: Metcon (Checkmark)

4 sets

12 Ring dips

12 Diamond push-ups

12 Skull crushers

Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warmup: Paloff press/Face pulls/Wood chops

Partner training:

3 Rds

100 Burpee stand + DBs shoulder to overhead

100 Sit/stand

100M Farmers carry (weighted)

Rest as needed between rounds

Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

400m Run

-

12 Alternating Box Step-Ups

5 Inchworm Push-Ups (Hand Release)

10 Alternating Scorpions

:20 Extended Plank Reverse Bridge

:15 Hollow Hold

:15 Arch Hold

Specific Prep

10 Knee Hug + Lunge and Twist

8 Single Dumbbell Step-Overs (Warm-Up Loads)

5 Inchworm Push-Ups (Hand Release)

10 Modified False Grip Ring Row

:10 Ring Support Hold

:10 Bottom of Dip Hold

200m Run

*Modified False Grip = Knuckles over Rings, but not fully on pisiform bone

Primer Before Metcon (Checkmark)

Primer

8 Single Dumbbell Step-Overs at working weight and height

8 Muscle-Up Rows

2 x [:05 Ring Support Hold + :03 Eccentric + :05 Bottom of Dip Hold]

3 Toenail Spot Ring Muscle-Ups or Low Ring Muscle-Up Transitions + Jump to Support

-

Then Build into higher Muscle-Up Progressions

Accessories (Checkmark)

For Quality

3 Sets:

:20on :10off Ring Support Hold top

:10 on :20 off Ring support hold bottom

Gymnastics Skills/ Technique (Checkmark)

Ring Muscle-Ups

- Muscle-Up Row

- Toenail Spot Muscle-Ups

- Low Ring Banded Strict / Kipping Muscle-Ups

- Low Ring Muscle-Ups

"Fading Light" (Time)

For Time

400m Run (A: 27/22 Cal Bike)

30 Single DB Box Step-Overs

12/9 Ring Muscle Ups (A: 12/9 Strict Pull-Ups + 12/9 Dips)

400m Run

20 Single DB Box Step-Overs

9/7 Ring Muscle Ups (A: 9/7 Strict Pull-Ups + 9/7 Dips)

400m Run

10 Single Dumbbell Box Step-Overs

7/5 Ring Muscle Ups ( 7/5 Strict Pull-Ups + 7/5 Dips)

400m Run

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

Box: (Rx24/20, S 20/16″)
Score = Time

Goal: 14:00-19:00

Time Cap: 20:00

Primary Objective: Manage the ring muscle ups as the limiting factor, break them early and strategically rather than failing reps mid-set.

Secondary Objective: Keep the runs honest and consistent. Resist the urge to sprint early as the back half of this workout will expose any early pacing mistakes.

Mobility (Checkmark)

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose

Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2 Sets:

:30-:45 Bike

5 Inchworm Push-Ups

10 Down Dog Toe Touches

30 sec Fast Single Unders or Running Singles (build cadence)

8 Hanging Knee Raises (controlled / active lats)

5/5 Open Book T-Spine Rotations

Specific Prep

2 Sets

10 Wall-Facing Handstand Shoulder Taps or 20 Plank Shoulder Taps

15 Double Unders or 30 Single Unders

5 Kip Swings + 3 Strict Knee Raises, 3-5 Kipping Knees to Chest Building to Toes to Target / Bar

:15 Bike @ Hard Pace

"Affogato" (4 Rounds for reps)

4 x Tabata's , Alternating Stations

Station 1:

8 Sets:

:20 Max Wall Facing Shoulder Taps @ 10in From Wall

:10 Rest

2:00 Transition

Station 2:

8 Sets:

:20 Max Double Unders

:10 Rest

2:00 Transition

Station 3:

8 Sets:

:20 Max Toes to Bar

:10 Rest

2:00 Transition

Station 4:

8 Sets:

:20 Max Calorie Bike

:10 Rest
Score = Total Reps + Calories Across All Stations

Primary Objective: Stay repeatable within each Tabata station rather than spiking early

Secondary Objective: Manage grip and shoulder fatigue to preserve quality on toes-to-bar and handstand shoulder taps

Accessory Finisher (Checkmark)

F or Quality:

4 Sets

10 Banded Deadbug , Light-Moderate Tension

12 Alternating Plank Kettlebell Pull Through , Moderate

Announcements

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

250 run or machine

Pizza game

WheelWod CrossFit Open 26.1 (Checkmark)

5 rounds

30 wb shots

20 box step ups or overs