Workout of the day

HomeGrown AthletX - Functional Fitness

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Team Warm-Up: Rowing Golf (6-8 minutes)

For Time

Row to 1000m

*switch partners every 100m, if partner rows to 97m then both partners must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must do 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish your workout.

Into Partner Medball Warm-Up (4 minutes)

Complete For Quality

Medball Partner Sit-Up Toss x :30sec Each Partner

Medball Rotational Partner Toss x :30sec Each Side

Medball Russian Twist Toss x :30sec Each Side

Plank Alternating Medball Taps x :60sec

Specific Workout Prep (10-12 minutes)

3 Hang Muscle Snatch + 3 Hang Power Snatch

6 Medball Cleans

6 Box Jumps

–

Add Loads to Barbell

2 x 4 TnG Power Snatch (each)

6 Medball Cleans (each)

8/6 Cal Row (each)

6 Box Jumps (each)

–

Final Transition to the Workout

"The Bane of Your Existence" (AMRAP - Rounds and Reps)

21:00 AMRAP, with a Partner

30 Power Snatch

30 Medball Cleans

30/24 Cal Row or Ski or 21/17 Cal Bike

30 Box Jump (Step Down)

Barbell: (Rx 75/55, S 65/45)

Medball: (Rx 20/14, S 16/12)

Box Height: (Rx24/20, S 20/16″)
Goal: 3+ Rounds

Primary Objective: Efficient barbell cycling on Power Snatches. Consistent work-rest strategy to prevent early burnout.

Secondary Objective: Keep transitions quick between movements for minimal downtime.

Stimulus:

Moderate barbell cycling & full-body endurance.

Posterior chain fatigue from snatches, medball cleans, and cals.

Consistent aerobic demand with strategic partner pacing.

RPE (Rate of Perceived Exertion): 7-8/10 – Sustainable team effort, but intensity increases as fatigue sets in.

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child's Pose

HomeGrown AthletX - Functional Fitness

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General Warm-Up (8-10 minutes)

3 Sets: For Quality

1:00 Row (:30 easy, :20 sec Moderate, :10 sec Hard)

5 Inchworm Push-Ups

20 Plank Shoulder Taps

15 Banded Good Mornings

10/10 Single Leg Glute Bridges

Specific Workout Prep (10-12 minutes)

Take 6-10 minutes to build working loads for Snatches, Power Cleans and Deadlifts.

Practice cycling reps and quick singles as you build loads, depending on your strategy for the workout.

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2 x 3 Reps of Wall Walks, Practicing Efficiency and Speed up and down the wall. Go over movement standards and make sure your feet move first before your hands. Then on the way down make sure your hands touch the line before our feet come down back to the starting position.

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1 Wall Walks

10 Calorie Row (6 Moderate + 4 Hard)

1 Wall Walk

6 Deadlifts

1 Wall Walk

4 Power Cleans

1 Wall Walks

2 Power Snatch

1 Wall Walk

5 Calorie Row Hard

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Take 5:00 minutes then tackle the workout.

CrossFit Games Open 25.3 RX'd: (Ages 16-54) (Time)

For time:

5 wall walks

50-calorie row

5 wall walks

25 deadlifts

5 wall walks

25 cleans

5 wall walks

25 snatches

5 wall walks

50-calorie row

Time Cap: 20 Minutes*

F: 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch

M: 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 RX'd: (Ages 16-54) click here
Goal: Complete the workout under the time cap!

Primary Objective: Maintain Big Sets on the Barbell and Consistent Pacing on the Wall Walks.

Secondary Objective: Finish the final Row faster than the first Row

Stimulus: Chipper Style Muscular Endurance Tester

RPE: 10/10

This is an Open Test and we will tackle it with full intensity

CrossFit Games Open 25.3 Foundations (Time)

For time:

5 bear crawls

50 strokes on the rower

5 bear crawls

25 deadlifts

5 bear crawls

25 cleans

5 bear crawls

25 snatches

5 bear crawls

50 strokes on the rower

Time Cap: 20 Minutes*

F: 75-lb (34-kg) deadlift, 55-lb (25-kg) clean, 35-lb (15-kg) snatch

M: 95-lb (43-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch

The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 Foundations click here

CrossFit Games Open 25.3 Scaled: (Ages 16-54) (Time)

For time:

5 scaled wall walks

50-calorie row

5 scaled wall walks

25 deadlifts

5 scaled wall walks

25 cleans

5 scaled wall walks

25 snatches

5 scaled wall walks

50-calorie row

Time Cap: 20 Minutes*

F: 85-lb (38-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch

M: 135-lb (61-kg) deadlift, 95-lb (43-kg) clean, 65-lb (29-kg) snatch

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 Scaled: (Ages 16-54) click here

CrossFit Games Open 25.3 Scaled Teenagers 14-15 and Scaled Masters 55+ (Time)

For time:

5 scaled wall walks

50-calorie row

5 scaled wall walks

25 deadlifts

5 scaled wall walks

25 cleans

5 scaled wall walks

25 snatches

5 scaled wall walks

50-calorie row

Time Cap: 20 Minutes*

F: 75-lb (34-kg) deadlift, 55-lb (25-kg) clean, 35-lb (15-kg) snatch

M: 95-lb (43-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 Scaled Teenagers 14-15 and Scaled Masters 55+ click here

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

Optional Accessories (Checkmark)

For Quality:

Part A)

10:00 EMOM

Minute 1 - 12 Ring Rows (Add Deficit if Able)

Minute 2 - 12 Ring Push Ups (Add Load if Able)

Part B)

5 Sets

12 Kettlebell Curls, Moderate

12 Kettlebell Overhead Tricep Extension, Moderate

For part B, you will hold the kettlebell by the horns for both movements. You may use different loads for each exercise.

Announcements

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

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Warm-Up:

General /Specific Movement Prep (8-10 minutes)

400m Run

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2 Sets: For Quality

10 Alternating Box Step-Ups

8 Scapular Pull-Ups

6-8 Bar Kip Swings

10 second Tuck L-Hang

1 Wall Walk with 20 second Nose to Wall Hold

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Spend 5 minutes on Toe to Bar Technique and Variations

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Specific Workout Primer and Prep (3-5 minutes)

200m Run

8 Single Dumbbell Step-Overs

4-6 Toe to Bar (Or Variation thereof)

1-2 Wall Walk

"The Walk of the Penguin" (Time)

5 Rounds for Time

400m Run

20 Single Dumbbell Step-Overs

12 Toe to Bar

4 Wall Walks

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

Box Height: (Rx24/20, S 20/16″)
Goal : 24-30 minutes

Time Cap: 32 minutes

RPE (Rate of Perceived Exertion): 7/10 – A grindy, aerobic workout with built-in skill-based elements.

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Announcements

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

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Warm-Up:

10:00 : For Quality

10/8 Calorie Echo Bike, Building Pace Each round

8 Slow Bootstrap Squats

6/6 Dumbbell Windmill

10 Ring V-Out s

8-10 Ring Push-Ups (Elevated and Progressively increasing depth)

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Specific Barbell Prep (5 minutes)

Take 5 minutes to go through bracing and benching technique, while building loads to working weights

Bench Press (Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 65%
3 Reps @ 70%
1 Rep @ 75%

Rest as needed between 5-3-1 to complete within the 4:00 time frame)

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Rest as needed between 5-3-1 to complete within the 4:00 time frame. The goal here is to complete the entire 9 reps at a good controlled pace with the 5 unbroken, adjust loads, then 3 unbroken, adjust loads, then 1 rep to complete the set within each 4:00 window.

"Swole Batman" (5 Rounds for reps)

For Calories

15:00 EMOM

Minute 1 - Single Arm Devil’s Press

Minute 2 - Air Squats

Minute 3 - Max Calories

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

Score = Sum Total Reps
Goals: 8-12 Devils Press / 25-35 Air Squats / 15-20 Cals for men, 10-14 Cals for women on the Bike.

Primary Objective: Sustain consistent effort across all 15 minutes.

Secondary Objective: Have your last round be the round with the most total reps achieved.

Stimulus:

Full-body muscular endurance & aerobic power.

Grip, shoulders, and legs under fatigue before max-effort bike sprints.

Steady-state strength endurance → sprint power output.

RPE (Rate of Perceived Exertion):

7-9/10 – Controlled but tough work in minutes 1 & 2, then full send on the Echo Bike.

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Announcements

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

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Warm-Up:

8:00 EMOM

Minute 1: Cardio Choice

Minute 2: 6 Inchworm Push-Ups + 12-16 Glute Bridges

Minute 3: *Barbell Complex

Minute 4: 10 Alternating Box Step-Ups + 5 Box Jumps

Specific Barbell Prep (6-8 minutes)

1-2 Sets, (Dialing in Form)

3 Position Power Clean + 1 Split Jerk with Pause in the Catch and Recovery

+

3 Position Squat Clean + 1 Split Jerk with a Pause in the Recovery

–

3 Sets, Building to 70%

1 Power Clean + 1 Squat Clean + 1 Split Jerk

Accessories (Checkmark)

12:00 EMOM

Minute 1 - 3-6 Strict Pull-Ups

Minute 2 - 3-6 Strict Ring Dips
Add load or assistance as able, but stay unbroken. These don't need to be overly challenging today, focus on really good positions and control. This piece of our progression will roll in two week mini blocks.

Clean and Jerk (Clean and Jerk Complex
Every 2:00 minutes x 6 Sets
Power Clean + Squat Clean + Split Jerk)

We are looking to complete 1 unbroken complex at or above 70% of your limiter today for this combination. The goal here is consistent mechanics and to build in the range of 85%, which should feel like you have a little more in the tank.

Ideally TnG Today

"High Flying Robin" (Time)

For Time

9-7-5

Bar Muscle-Up (A: burpee pull ups)

Shoulder to Overhead

Burpee Box Jump Overs

Barbell: (Rx155/105, S 125/85)

Box Height: (Rx24/20, S 20/16″)

Score = Time
Goal: 7-11 minutes

Time Cap: 14 minutes

Primary Objective: Maintain strategic sets on Bar Muscle-Ups, unbroken reps on the shoulder to overhead and consistent pacing throughout the burpee box jump overs.

Secondary Objective: Limit transition times to keep the intensity high throughout.

Stimulus: High-skill gymnastics meets barbell power output.

RPE (Rate of Perceived Exertion): 8-9/10 – A hard push from the start, with a full send-mode on the round of 5.

Announcements

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

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Warm-Up:

General Movement Prep (8-10 minutes)

3 Sets: For Quality

1:00 Cardio Choice

10 Reps of Squat Therapy

10 Kettlebell Deadlifts

10 Hollow Rocks

10 second Hollow Hold

10 Alternating Bird-Dogs

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Specific Barbell Prep (4-6 minutes)

Focus on bracing and breathing mechanics in the squat with the goal of 20x1 Tempo

–

Perform

10 Empty Barbell Reps

5 Reps @ 50-55%

3 Reps @ 60-65%

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Then Get starting Loads on the Barbell

Back Squat (Every 4:00 minutes x 3 Sets
Complete:
5 Reps @ 65%
3 Reps @ 70%
1 Rep @ 75%

Rest as needed between 5-3-1 to complete within the 4:00 time frame)

Rest as needed between 5-3-1 to complete within the 4:00 time frame. The goal here is to complete the entire 9 reps at a good controlled pace with the 5 unbroken, adjust loads, then 3 unbroken, adjust loads, then 1 rep to complete the set within each 4:00 window.

"Beefy Joker" (AMRAP - Rounds)

12:00 EMOM

minute 1: 8 Dual KB/DB Front Squat

minute 2: 12 Deadlifts

minute 3: 16 Wall Balls

minute 4: 20 Abmat Sit-Ups

KB(s): 2 x (Rx53/35, S 44/26), DB 2x (Rx50/35, S 40/25)

Barbell: (Rx 225/155, S 165/125)

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

Score = Rounds completed successfully
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Goal: Complete each movement unbroken in under 40 seconds

Primary Objective: Develop strength endurance and muscular stamina by cycling moderate to heavy loads efficiently.

Secondary Objective: Control heart rate through steady pacing to prevent burnout in later rounds.

Stimulus : Muscular Endurance / Leg Stamina

RPE (Rate of Perceived Exertion): 7-8/10 – Tough but sustainable. Fatigue will set in, but the goal is to avoid redlining.