Announcements
Rowathon
Sunday Dec 14th 1-3 pm
$20 to participate
Venmo: https://www.venmo.com/u/uniquelyabledhomegrown
Gym Holiday Hours
Dec 24 Wed Christmas Eve- Gym Closed
Dec 25 Thur Christmas day- Gym Closed
Dec 26 Fri modified schedule classes at 8 am and 9am
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Prep
2 Sets:
Row (100m Arms Only + 100m Body and Arms Only + 100m Legs and Body "no arms", 100m Full Long Strokes)
10 Pause Goblet Cossack Squats (1-2 sec on Each Rep)
5/5 Single Arm Strict Press
:20 Down Dog Hold
Specific Prep
200m Row @ Working Pace
30ft (9m) Dual Dumbbell Front Rack Walking Lunges @ Warm-Up Loads
10 Dual Dumbbell Push Press @ Warm-Up Loads
:30 Second Nose to Wall Handstand Hold (Focusing on Elevating Shoulder Blades and Pressing Through the Ground)
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Go Over
- Box Piked Handstand Push-Ups (Toes on Box or Knees on Box)
- Wall Facing Handstand Push-Ups (Variations starting further away from wall and moving close to wall / to abmat or to floor and variations thereof)
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Get to working progression for the Wall Facing Handstand Push-Up
Gymnastics Strength (8 Rounds for reps)
8:00 EMOM
4 Wall Facing Handstand Push-Ups
This should be approached as high-quality practice rather than fatigue work. Athletes should focus on stacking (wrist–elbow–shoulder–hip), controlled descent, and maintaining tight body lines against the wall. Reps should stay smooth and unbroken each minute.
Modifications / Scaling Options:
- For Athletes with Solid Inversion but Limited Strength: Wall-Facing Handstand Holds (:15-:20 / set) , 3–4 Box Handstand Push-Ups (hips stacked over shoulders, elevated feet)
- For Shoulder Sensitivity: Reduce to Strict Dumbbell Press (6–8 reps per minute @ light–moderate load)
For Beginners / New to Inversion:
4–6 Piked Handstand Push-Ups on a box or 5 Seated DB Strict Press + :10 Tall Plank
For Advanced / Competitors:
Add a :02 pause at the bottom of each rep or add a deficit to allow for a more challenging range of motion
Limited Wall Space:
4–6 Deficit Box Piked HSPU
"Looping" (AMRAP - Rounds and Reps)
12:00 AMRAP
200m Row or Ski
30ft Dual DB Front Rack Walking Lunges
10 Dual Dumbbell Push Press
Dumbbell: (Rx50/35, S 40/25)
Score = Rpunds & Reps
Goal: 4+ Rounds
Stimulus: Local shoulder stamina, smooth aerobic pacing, and midline fatigue management
RPE: 7/10
Primary Objective: Complete each full round in 2:00–2:30
Secondary Objective: Keep lunges unbroken and push press in one set throughout
Mobility (Checkmark)
1:00 Elevated Prayer Stretch
1:00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00/1:00 Thread the Needle Stretch