24Feb
Announcements
Feb 28 StrongFirst Workshop
Feb 27 -Mar 13 CrossFit Open Starts
HomeGrown AthletX - Legends (65+)
A: Metcon (Checkmark)
Warm-up
small plates (Y, T, W) 15 reps
PVC
Partner training
12 Wall ball cleans (or plate)
12 Wall ball shoulder to overhead
12 Wall ball ground to overhead
12/12 DB Hammer curls
100M Wall ball carry
****
Row/Ski
24Feb
Announcements
Feb 28 StrongFirst Workshop
Feb 27 -Mar 13 CrossFit Open Starts
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Incline Bench Press (Weight)
3x3 at 90%
****
4 sets
8 DBs Barrel press + 8 Close grip press (bench or floor)
B: Metcon (Checkmark)
3 sets
12 DB Tricep ext (behind )
12 DBs Skull crushers
12 Ring dips
****
Remaining time: Zone 2 on any machine.
Time: TBD
23Feb
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 :
10 Bootstrap Squats
12 Glute Bridges (1-sec squeeze / pause at top)
6/6 World’s Greatest Stretch
12 Banded Good Mornings
Specific Prep
2 Sets: with Empty Barbell
5 Deadlifts to Mid-Shin
3 Tall Muscle Cleans
:20 Behind the Neck Elbow Punch Throughs
3 Back Squats
3 Front Squats
3 Bar-Facing Burpee Step-Overs (R1) / Jump Overs (R2)
Back Squat (Take 12:00 to Establish:
Back Squat 5RM)
Modifications:
- Adjust to Box Squats for Knee Pain
- Adjust to Split Squats or Reverse Lunges for Back Pain
- Adjust to Barbell Hip Thrusts if needed.
"Shot in the Dark" (AMRAP - Rounds and Reps)
9:00 AMRAP
18 Deadlifts
6 Bar Facing Burpees
12 Front Squats
6 Bar Facing Burpees
Barbell: (Rx135/95, S 115/75)
Score = Rounds + Reps
Goal: 3-5 rounds
RPE: 8.5–9/10
Stimulus: Barbell Conditioning / Glycolytic
Primary Objective: Manage the barbell and focus on maintaining big sets with quick transitions.
Secondary Objective: Maintain steady, efficient burpee pacing, learning to breath and move steady throughout.
Optional Accessories (Checkmark)
For Quality:
3 Sets
Max L-Sit (Seconds)
12 V-Ups
-rest 1:30 b/t sets-
The goal here is to choose an option that allows for the best possible form for :20+ seconds on the L-Sit directly into 12 Unbroken V-Ups
22Feb
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:
:45 Cardio Choice
10 Scap Push-Ups
10 Alternating Samson Lunges
12 Band Pull-Aparts
:30 Dead-Hang / 10 Scapular Pull-Ups
6/6 Single Arm Ring Rows
---
Bench Press Specific Warm-Up:
Prime pressing pattern and shoulder stability
Empty Barbell:
8 Tempo Bench Press (3-sec lower)
6 Bench Press @ normal tempo + :10 Pause Hold at Lockout on last rep
-
Then add loads
5 Bench Press @ 40–50%
5 Bench Press @ 50–55%
3 Bench Press @ 60%
Cue: Strong foot drive, upper-back tension, consistent bar path.
Bench Press (Weightlifting Variable Reps & Sets)
Strength Big Tri-Set (Checkmark)
Every 5:00 x 3 Sets
6 Strict Pull-Ups
12 Ring Rows
24 Dual Dumbbell Hammer Curls
- For the Strict Pull-Ups, we are looking for a challenging set. We can create challenge by adding loads to the pull-ups or moving to strict chest to bar. For scaling purposes, add band tension that allows 6 challenging reps with controlled strict form.
Other modifications today would be to move to a challenging toenail spo t variation.
- For the Ring Row, lets look to create an angle that is both challenging, yet sustainable for 12 unbroken reps.
- Dumbbell Hammer Curls: Light Loads that can be done as 24 unbroken. We can sub out Banded Curls if needed and have a great 24 rep bicep burnout set here at the end of each set
*Yes, this is a repeat... got some great feedback on the strength stimulus for this one.
Goal: Complete all reps with strict control and no form degradation
Stimulus: Vertical pulling strength, horizontal pulling stamina, and upper-arm hypertrophy
RPE: 5-6/10, just a pump!
Primary Objective: Perform 6 strict pull-ups as a challenging, unbroken set
Secondary Objective: Maintain unbroken ring rows and hammer curls with full control
[Strength Big Tri-Set: L2, L1, Masters 55+, & Travel]] (Checkmark)
Level 2, 1, Masters 55+:, Travel / Hotel
Every 5:00 x 3 Sets
6 Banded Strict Pull-Ups
12 Ring Rows
24 Dual Dumbbell Hammer Curls
[Strength Big Tri-Set: Competitor] (Checkmark)
Every 5:00 x 3 Sets
6 Strict Chest to Bar Pull-Ups
12 Ring Rows, Feet Elevated
24 Dual Dumbbell Hammer Curls
Mobility (Checkmark)
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
Optional Accessories (Checkmark)
For Quality
Part A)
3 Sets
:30 Wall Facing Handstand Hold
20 Banded Tricep Extensions
Part B)
2 Sets:
20 Alt Barbell Wrist Extensor Rolls
10-12 Weighted Maltese Raises
22Feb
Announcements
Feb 28 StrongFirst Workshop
Feb 27 -Mar 13 CrossFit Open Starts
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Chumbawamba “I Get Knocked Down” w/ burpees or up-downs
(Dallas - push-up)
Bench Press (6x3 reps
Build over sets)
Partner AMRAP (Checkmark)
Split reps w/ partner:
40 cals machine
4 rope pull to stands (ring rows)
8 sandbag cleans
22Feb
Announcements
Feb 28 StrongFirst Workshop
Feb 27 -Mar 13 CrossFit Open Starts
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Shoulder Press (Seated military press (front rack)
5x8 at 65-70%
B/T sets: 8/8 DB SA rear delt raises)
B: Bulgarian Split Squat (4 sets (10-12 reps each leg)
Dual DB or KB
Go lighter and work on ROM, 90 degrees)
C: Metcon (Checkmark)
5 sets
5/5/5/5 Superset (unbroken)
DBs Reverse curls
DBs Hammer curls
DBs ISO curls (alternate)
DBs Bicep curls
***
Rest :30sec b/t supersets