Workout of the day

Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

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

HomeGrown AthletX - Legends

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Metcon (No Measure)

With a partner: 200 KB swings (I GO - YOU GO)

***

10 DBs Zottman curls

10 DBs Shoulder press

10/10 DB Bent over rows

100M DBs Farmers carry

Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Body Heat and Mobility (5-7 minutes)

2:00 Cardio Choice

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10 PVC Pipe Passthroughs

5/5 Around the Worlds

15/15 second Standing PVC Pipe Prayer Stretch

10 Alternating Down Dog Toe Touch

:30 second Alternating Active Scorpion Stretch

Specific Warm-Up ( 10-12 minutes minutes)

-With an Empty Barbell-

3 Dip and Shrug

3 Dip Shrug + High Pull

3 High Hang Muscle Snatch

3 Overhead Squats

3 Hang Power Snatch

3 Snatch Balance

-Add Loads -

Slow Pull Power Snatch + Overhead Squat

Squat Snatch

Rest 30 seconds

Power Snatch + Overhead Squat

Squat Snatch

–

Then Build to 70% of 1RM Power Snatch

Snatch (Every 3:00 minutes x 5 Sets
Power Snatch + Overhead Squat
Rest 10-15 seconds
Squat Snatch

Starting @ 70% and increasing Loads)

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We are looking to start at 70% of our 1RM Power Snatch today and build to something that is technically heavy, ideally in the range of 80-85% of your 1RM.

"End Times" (Time)

For Time

10 Bar Facing Burpees

20 Power Snatch (Rx 95/65, S 75/55)

10 Bar Facing Burpees

Rest 2:00

10 Power Snatch (Rx135/95, S 115/75)

20 Bar Facing Burpees

10 Power Snatch

Score = Total Time
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Time Domain: 8:00-12:00

Time Cap: 15:00

Primary Objective: Complete the workout between 8:00-12:00 , staying aggressive while managing fatigue efficiently.

Secondary Objective: Maintain consistent snatch mechanics under fatigue, ensuring smooth barbell cycling early and strategic singles later.

The second half will demand grit and strategic effort (~9-10 RPE).

Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Warm-Up: (8-10 minutes)

3 Sets: For Quality

1:00 Row, Increase Intensity Each Round

10 Scapular Pull-Ups

8/8 Single Arm Ring Rows

6 Inchworm Push-Ups`

"Mr. White" (4 Rounds for time)

Every 4:00 minutes x 4 Sets

16/13 Cal Row or Ski or 11/9 Cal Bike

12 Chest to Bar

4 Wall Walks

Wall Walks to 10in off the Wall
Goals:

Primary Objective: Complete each round in 2:00-2:45 to allow at least 1:15-2:00 of rest before the next interval.

Secondary Objective: Maintain consistent output across all four rounds , avoiding a major drop-off in pacing.

Stimulus: High-intensity sprint effort

Upper body fatigue accumulation , requiring efficiency in pull-ups and wall walks

RPE (Rate of Perceived Exertion): 8.5/10

Effort should be aggressive but controlled , with some fatigue buildup round over round.

Expect a short but intense challenge with a slight fall-off in pacing as the workout progresses.

Bodybuilding Finisher (Checkmark)

4 Sets: For Quality

15-20 Tall Kneeling Straight Arm Banded Lat Pull Down

15-20 Banded Face Pulls

10-12 Seated Banded Rows

Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

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

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

Partners moving together

12 DBs Hammer curls (seated)

12 DBs Shoulder to overhead (seated)

12 DB or DBs High pull

250M DBs Farmers carry

20 DB or DBs Box step ups

Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

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

HomeGrown AthletX - HGX-FIT

A: Bench Press (5 x 8 at 75% (from last week 3M)
****
2 Drop sets (4 weight changes)
10/10/10/Max effort)

B: Metcon (No Measure)

4 sets

8 DBs Close grip press

8 Plate tricep ext (55/35)

****

4 sets

8 DBs Floor press

8 DBs Skull crushers

****

2 to 3 sets

20/20 BB Reverse curl/Strict shoulder press

12 BB Drag curls

Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Movement Prep (8 minutes)

8:00 EMOM

Minute 1: Row @ Easy Pace

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

Minute 3: *Barbell Complex

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

Box Height: 24/20in

Barbell Complex: 8 Romanian Deadlifts + 6 Tall Muscle Cleans + 4 Hang Power Cleans

Specific Movement Prep (Add Loads to the Barbell) (6-8 minutes)

Perform 5-7 Reps, Cueing athletes through positions and working on correct set-up in the Deadlift, then watch for consistent bar path and movement to the finish position where we are looking for extension of the knees, hip, and shoulders

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Add Loads to the Barbell building towards 70-75% over the course of 3-4 sets of 2-3 reps at a time

Deadlift (Every 3:00 minutes x 5 Sets
5 Reps @ 70-75% of 1RM)

We are looking for some strong sets of 5 reps to be done every 3:00 minutes here at 70-75% of your 1RM Deadlift. The goal here is more strength maintenance and form work for the posterior chain. Avoid the pitfall of going big here as that will stress the system out going into the Week.

"Skinny Pete" (Time)

For Time

5-4-3-2-1

Power Cleans

10-8-6-4-2

Box Jumps

Barbell: (Rx 185/125, S 155/105)

Box Height: (Rx30/24, S 24/20″)

*Box Jumps can be a step-down or jump down
Goal Time Domain: 4-7 minutes

Time Cap: 8 minutes

Primary Objective: Complete the workout in 4-7 minutes with controlled power cleans and fast, efficient box jumps.

Secondary Objective: Move consistently with minimal rest between transitions, aiming for unbroken or strategic sets.

RPE (Rate of Perceived Exertion): 8-9/10

Expect to feel breathless but not completely maxed out until the last round.