Announcements

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

Rowathon

Sunday Dec 14th 1-3 pm

$20 to participate

Venmo: https://www.venmo.com/u/uniquelyabledhomegrown

HomeGrown AthletX - Functional Fitness (CrossFit)

View Public Whiteboard

Warm-Up Flow (Checkmark)

General Prep

3 Sets: For Quality

1:00 Cardio Choice

10 Goblet Cossack Squats

:15/:15 Single Arm Kettlebell Overhead Hold

10 Hollow Rocks

:10 Hollow Hold

Specific Barbell Prep

Warm-Up Barbell Back Rack Reverse Lunges (From the Rack)

3 Sets x 5/5 Working Up to Prescribed Loading for the Day

Rest 30-60 seconds between sets on build up loading

Back Rack Reverse Lunges (4 Rounds for weight)

For Load:

Every 3:00 x 4 Sets

8/8 Reps

*Look to complete at 40% of 1RM Back Squat

This means all 8 on one leg then all 8 on the next leg.
Modifications:

- Adjust to Goblet Reverse Lunges or Dual Dumbbell Farmers Reverse Lunges

- Alternatively consider adjusting to Step-Ups as that can be a better option than lunges for those experiencing knee or hip discomfort.

"Gorgon" (AMRAP - Rounds)

16:00 EMOM

minute 1: 10 Dual Dumbbell Box Step-Overs

minute 2: 15 GHD Sit-Ups

minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

minute 4: 40 second Forearm Plank

Box Height: 24/20in

Dumbbells: 2 x 35/25lb, 15/12kg

Kettlebell: 53/35lb, 24/16kg
Score = Minutes completed as prescribed.

Stimulus: Posterior chain stability, midline endurance, and unilateral balance.

RPE: 7/10

Primary Objective:Complete all prescribed work each minute with quality movement and consistency across all rounds.

Secondary Objective: Focus on midline engagement during all carries and planks to maintain posture and control under load.

[Gorgon: L2, L1, & Masters 55+] (AMRAP - Rounds)

Level 2:

16:00 EMOM

minute 1: 10 Dual Dumbbell Box Step-Overs

minute 2: 15 GHD Sit-Ups

minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

minute 4: 40 second Forearm Plank

Box Height: 24/20in

Dumbbells: 2 x 25/15lb, 12/7kg

Kettlebell: 44/26lb, 20/12kg

---

Level 1:

16:00 EMOM

minute 1: 10 Single Dumbbell Box Step-Overs

minute 2: 15 Abmat Sit-Ups

minute 3: 100ft Farmers Carry

minute 4: 30 second Forearm Plank

Box Height: 24/20in

Dumbbell: 2 x 25/15lb, 12/7kg

Kettlebells: 44/26lb, 20/12kg

---

Masters 55+:

16:00 EMOM

minute 1: 10 Dual Dumbbell Box Step-Overs

minute 2: 15 GHD Sit-Ups (Reduced Range of Motion)

minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

minute 4: 40 second Forearm Plank

Box Height: 20/18in

Dumbbells: 2 x 25/15lb, 12/7kg

Kettlebell: 44/26lb, 20/12kg

[Gorgon: Competitor & Travel] (AMRAP - Rounds)

Competitor:

16:00 EMOM

minute 1: 12 Dual Dumbbell Box Step-Overs

minute 2: 20 GHD Sit-Ups

minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

minute 4: 50 second Forearm Plank

Box Height: 24/20in

Dumbbells: 2 x 50/35lb, 22.5/15kg

Kettlebell: 70/53, 24/16kg

---

Travel / Hotel:

16:00 EMOM

minute 1: 10 Dual Dumbbell Bench Step-Ups

minute 2: 15 V-Ups

minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

minute 4: Forearm Plank

Box Height: 24/20in

Dumbbells: 2 x 35/25lb, 15/12kg

Kettlebell: 53/35lb, 24/16kg

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

3 Sets

10/10 Single Leg Romanian Deadlifts

:30 Hollow Hold

:60 Wall Sit

Announcements

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

Rowathon

Sunday Dec 14th 1-3 pm

$20 to participate

Venmo: https://www.venmo.com/u/uniquelyabledhomegrown

HomeGrown AthletX - Functional Fitness (CrossFit)

View Public Whiteboard

Warm-Up Flow (Checkmark)

General Prep

2 Sets: For Quality

:30 Bike

:15 Transition

:30 (AMRAP : 3 High Pulls + 3 Tall Muscle Cleans + 3 Strict Press)

:15 Transition

:30 Wall Supported Handstand Hold

:15 Transition

:30 Alternating Box Step-Ups

:15 Transition

Specific Prep:

2-3 Sets:

7/5 Calorie Echo Bike

5 Hang Power Cleans, Building to Working Loads

3-5 Strict Handstand Push-Ups, Box Piked Handstand Push-Ups, or Down Dog Pike Push-Ups

5 Box Jumps, Building to Working Height

"Cerberus" (Time)

For Time: 3 Person Teams

Athlete 1:

200/140 Calorie Echo Bike

-

Athlete 2:

5 Rounds

20 Hang Power Cleans

15 Strict Handstand Push-Ups

10 Box Jumps

Barbell: 135/95lb, 61/43kg

Box Height: 30/24in

*2 Athletes working and one rest at all times. One Athlete working on Station 1: (Bike) and 1 athlete working on the Station 2: (Triplet) at all times with one athlete resting and alternate in on either the bike or the triplet at any time in order to complete the workout as fast as possible.

M/M/F Teams: 180 Calories

F/F/M: Teams: 160 Calories
Score = Time:

Time Domain: 15:00 - 22:00

Time Cap: 25:00

Stimulus: Team Workout with focus on barbell cycling and strict gymnastics work

RPE: 8–9/10

Primary Objective: Maintain consistent pacing between the bike and triplet stations with seamless transitions between athletes.

Secondary Objective: Hold technical proficiency on Hang Power Cleans and Strict HSPU under fatigue, avoiding failed reps or rest longer than :10 before rotating.

[Cerberus: L2, L1, & Masters 55+] (Time)

Level 2:

For Time: 3 Person Teams

Athlete 1:

200/140 Calorie Echo Bike

-

Athlete 2:

5 Rounds

20 Hang Power Cleans

15 Handstand Push-Ups

10 Box Jumps

Barbell: 115/75lb, 52/34kg

Box Height: 24/20in

---

Level 1:

For Time: 3 Person Teams

Athlete 1:

150/105 Calorie Echo Bike

-

Athlete 2:

5 Rounds

20 Hang Power Cleans

15 Push Press

10 Box Step-Ups

Barbell: 75/55lb, 34/25kg

Box Height: 24/20in

---

Masters 55:

For Time: 3 Person Teams

Athlete 1:

180/130 Calorie Echo Bike

-

Athlete 2:

5 Rounds

20 Hang Power Cleans

15 Handstand Push-Ups

10 Box Jumps

Barbell: 115/75lb, 52/34kg

Box Height: 24/20in

[Cerberus: Competitor & Travel] (Time)

Competitor:

Barbell: 155/105lb, 70/48kg

Strict Deficit Handstand Push-Ups: 3/1.5in

Box Height: 30/24in

---

Travel / Hotel: Solo

For Time

1 Mile Run

Into..

5 Rounds

10 Dual Dumbbell Hang Power Cleans

5 Strict Handstand Push-Ups

10 Bench Jumps

Dumbbells: 2 x 50/35lb, 22.5/15kg

Bench Height: 18in

Mobility (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose

Optional Accessories (Checkmark)

3 Sets

For Quality:

10/10 Single Leg Dumbbell Hip Thrust

8/8 Side Plank Banded Rows

Announcements

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

Rowathon

Sunday Dec 14th 1-3 pm

$20 to participate

Venmo: https://www.venmo.com/u/uniquelyabledhomegrown

HomeGrown AthletX - Functional Fitness (CrossFit)

View Public Whiteboard

Warm-Up Flow (Checkmark)

General Prep

2 Sets

200m Run

10 Ring Rows

8/8 Single Arm Dumbbell Deadlifts

8 Goblet Squats

10 Deep Lunge Mountain Climbers

Specific Prep

2 Sets

10m A Skips + 10m B-Skips

6 Bar Kip Swings / Elevator Kipping Pull-Ups

6 Alt Dumbbell Snatch

6 Goblet Squats

4 Lateral Burpees over Dumbbells

"Fenrir" (Time)

2 Rounds for Time

400m Run

20 Pull-Ups

400m Run

20 Alternating Dumbbell Snatch

400m Run

20 Goblet Squats

400m Run

20 Lateral Burpees over the Dumbbell

Dumbbell: 50/35lb, 22.5/15kg
Score = Time

Goal: 25:00 - 32:00

Time Cap: 35:00

Stimulus: Aerobic stamina and muscular endurance with sustained cyclical output.

RPE: 8–9/10

Primary Objective: Maintain consistent 400m splits across both rounds while moving smoothly through transitions between movements.

Secondary Objective: Keep all movements quick and efficient with the goal of maintaining close to unbroken sets on each round.

[Fenrir: L2, L1, & Masters 55+] (Time)

Level 2:

2 Rounds for Time

400m Run

16 Pull-Ups

400m Run

16 Alternating Dumbbell Snatch

400m Run

16 Goblet Squats

400m Run

16 Lateral Burpees over the Dumbbell

Dumbbell: 35/25lb, 15/12kg

---

Level 1:

2 Rounds for Time

400m Run

20 Jumping Pull-Ups

400m Run

20 Alternating Dumbbell Hang Snatch

400m Run

20 Air Squats

400m Run

12 Burpees

Dumbbell: 25/15lb, 12/7kg

---

Masters 55+:

2 Rounds for Time

400m Run

16 Pull-Ups

400m Run

16 Alternating Dumbbell Snatch

400m Run

16 Goblet Squats

400m Run

16 Lateral Burpees over the Dumbbell

Dumbbell: 30/20lb, 14/9kg

[Fenrir: Competitor & Travel] (Time)

Competitor:

2 Rounds for Time

400m Run

20 Chest to Bar Pull-Ups

400m Run

20 Alternating Dumbbell Snatch

400m Run

20 Goblet Squats

400m Run

20 Lateral Burpees over the Dumbbell

Dumbbell: 70/50lb, 32/22.5kg

---

Travel / Hotel:

2 Rounds for Time

400m Run

15 Strict Pull-Ups

400m Run

20 Alternating Dumbbell Snatch

400m Run

20 Goblet Squats

400m Run

20 Lateral Burpees over the Dumbbell

Dumbbell: 50/35lb, 22.5/15kg

Mobility (Checkmark)

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

Friday Finisher (Optional) (Checkmark)

3 Sets: For Quality

10-12 Dual Dumbbell Prone Rows

10-12 Dual Dumbbell Zottman Curls

15 Wall Tibialis Raises

Announcements

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

Rowathon

Sunday Dec 14th 1-3 pm

$20 to participate

Venmo: https://www.venmo.com/u/uniquelyabledhomegrown

HomeGrown AthletX - Functional Fitness (CrossFit)

View Public Whiteboard

Warm-Up Flow (Checkmark)

General Prep

2-3 Sets: For Quality

:30 Jump Rope (Singles / Doubles / Boxer Shuffle)

5 Inchworm to Hollow (3sec Pause)

15 Banded Pull-Aparts

10 Hollow Rocks

10 Alternating V-Ups

8 Bar Kip Swings

4 Strict Knee Raises

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50%

3 Bench Press @ 60%

3 Bench Press @ 65%

-

Then Load to Working Weights on the Bar

-

Workout Prep After Bench Press

1-2 Sets

15-25 Double Unders or 30-40 Single Unders

8 Bar Kip Swings

4 Strict Knee Raises

4-6 Toes to Bar or Building Toes to Target or Alternating Toes to Bar / Toes to Target.

1-2 Wall Walks

Bench Press (Weightlifting Variable Reps & Sets)

Modifications:

- Adjust to Floor Press or Dumbbell Bench Press for shoulder impingement issues

- Look to move to a close grip bench if pain in the anterior delt / shoulder capsule.

- If needed adjust to landmine press

"Medusa" (AMRAP - Rounds and Reps)

15:00 AMRAP

1-2-3-4-5...Wall Walk

5-10-15-20-25... Toes to Bar

10-20-30-40-50... Double Unders

Continue progressing by 1 Wall Walk, 5 Toes to Bar, and 10 Double Unders each set

Wall Walk: 10in
Score = Rounds + Reps

Goal: Through the 5th round and into the round of 6.

Stimulus: Midline endurance and shoulder stamina.

RPE: 8–9/10

Primary Objective: Keeping sets of 5+ on Toes to Bar throughout

Secondary Objective: Keep Wall Walks to averaging 10-15 sec / rep

[Medusa: L2, L1, & Masters 55+] (AMRAP - Rounds and Reps)

Level 2:

15:00 AMRAP

1-2-3-4-5 Wall Walk

3-6-9-12-15... Toes to Bar

6-12-18-24-30 Double Unders

Wall Walk to 20in

Continue progressing by 1 Wall Walk, 3 Toes to Bar, and 6 Double Unders each set

---

Level 1:

15:00 AMRAP

1-2-3-4-5...Wall Walk

5-10-15-20-25... Kipping Knee Raises

10-20-30-40-50... Single Unders

Wall Walk to 30in

Continue progressing by 1 Wall Walk, 5 Knee Raises, and 10 Single Unders each set

---

Masters 55+:

15:00 AMRAP

1-2-3-4-5 Wall Walk

3-6-9-12-15... Toes to Bar

6-12-18-24-30 Double Unders

Wall Walk to 20in

Continue progressing by 1 Wall Walk, 3 Toes to Bar, and 6 Double Unders each set

[Medusa: Competitor & Travel] (AMRAP - Rounds and Reps)

Competitor:

As prescribed

---

Travel / Hotel:

15:00 AMRAP

1-2-3-4-5...Wall Walk

5-10-15-20-25... V-Ups

10-20-30-40-50... Double Unders

Continue progressing by 1 Wall Walk, 5 Toes to Bar, and 10 Double Unders each set

Wall Walk: 10in

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

Optional Accessories (Checkmark)

For Quality:

3 Sets

"Dumbbell Chest Complex"

10 Dumbbell Skull Crushers

10 Dumbbell Chest Flys

10 Dumbbell Hex Press

Rest as needed b/t complex

Announcements

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

Rowathon

Sunday Dec 14th 1-3 pm

$20 to participate

Venmo: https://www.venmo.com/u/uniquelyabledhomegrown

HomeGrown AthletX - Functional Fitness (CrossFit)

View Public Whiteboard

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30/:30 Couch Stretch

:15/:15 Quadruped Spinal CARS

:30 Glute Bridge Iso Hold

General Movement Prep

2 Sets: For Quality

8/8 Single-Leg Romanian Deadlift (light DB/KB or bodyweight)

5/5 Dead-Stop Kettlebell Muscle-Cleans

10 Alternating Reverse Lunges

10 Bird-Dogs

10 Dead-Bugs

Specific Deadlift Prep and Build

Empty Barbell:

5 Romanian Deadlifts

5 Deadlifts (Top Down to Mid Shin)

-

Add Loads

-

3-4 Sets

3 Deadlifts, Building to 70% on the Barbell

Deadlift (Weightlifting Variable Reps & Sets)

Modifications:

- Adjust to Sumo Deadlift, Hex Bar Deadlifts, or Block Deadlifts to adjust range of motion and allow for hinge pattern from the floor

- Adjust Romanian Deadlifts @ 2121 Tempo for those developing hinge pattern

- Barbell Hip thrusts are good modification for athletes that have pain with most hinging movements

"Chimera" (AMRAP - Rounds)

15:00 EMOM

minute 1: 5/5 Single Kettlebell Dead-Stop Clean

minute 2: 25/25ft (7.5/7.5m) Single Arm Front Rack Kettlebell Walking Lunge

minute 3: 15 GHD Hip Extensions

minute 4: 20 Renegade Rows

minute 5: Rest

Kettlebell: 53/35lb, 24/16kg

Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Minutes completed as prescribed (i.e. if all work is completed, score is 15 rounds).

Stimulus: Posterior chain and trunk endurance under moderate loading.

RPE: 6-7/10

Primary Objective: Complete all prescribed reps within each minute, sustaining mechanical quality across all sets.

Secondary Objective: Maintain posture and bracing through loaded hinge and carry variations to develop trunk stability and balance.

[Chimera: L2, L1, & Masters 55+] (AMRAP - Rounds)

Level 2:

Kettlebell: 44/26lb, 20/12kg

Dumbbells: 2 x 35/25lb, 15/12kg

---

Level 1:

15:00 EMOM

minute 1: 5/5 Single Kettlebell Dead-Stop Clean

minute 2: 25/25ft (7.5/7.5m) Goblet Walking Lunge

minute 3: 10 GHD Hip Extensions

minute 4: 16 Renegade Rows

minute 5: Rest

Kettlebell: 35/18lb, 16/12kg

Dumbbells: 2 x 25/15lb, 12/7kg

---

Masters 55+:

Kettlebell: 44/26lb, 20/12kg

Dumbbells: 2 x 35/25lb, 15/12kg

[Chimera: Competitor & Travel] (AMRAP - Rounds)

Competitor:

Kettlebell: 70/53lb, 32/24kg

Dumbbells: 2 x 50/35lb, 22.5/15kg

---

Travel / Hotel:

15:00 EMOM

minute 1: 5/5 Single Arm Dumbbell Clean

minute 2: 12 Goblet Reverse. Lunges

minute 3: 15 Dual Dumbbell Romanian Deadlifts

minute 4: 20 Renegade Rows

minute 5: Rest

Choice on Loads

Mobility (Checkmark)

10/10 Quadruped Adductor Hip Rock (5s Pause)

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Down Dog Calf Stretch

1:00 Saddle Pose

Optional Accessories (Checkmark)

3 Sets:

50ft (15m) Sled Push, For Load

:30 Wall Sit

8-10 Glute Ham Raises *

Rest as minimally as possible between movements

Rest as needed b/t sets

*Can add banded assistance if needed

Announcements

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

Rowathon

Sunday Dec 14th 1-3 pm

$20 to participate

Venmo: https://www.venmo.com/u/uniquelyabledhomegrown

HomeGrown AthletX - Functional Fitness (CrossFit)

View Public Whiteboard

Warm-Up Flow (Checkmark)

250/200m Row (easy)

-

:20/:20 Active Scorpion Stretch

:30 Prayer Stretch

:20 Extended Plank Reverse Bridge

General Prep

250m Row (Workout Pace)

-

2 Sets: For Quality

6 Alternating Box Step-Ups + 4 Box Jumps

10 Hollow Ups

10 Arch-Ups

5 No Jump Burpees

Ring Muscle-Up Progression (Checkmark)

Ring Muscle-Up Progression

-

2 Sets

5 Ring Muscle -Up Row

10 sec Ring Support Hold

3 sec Ring Dip Negative

10 sec Bottom of Ring Dip Hold

- Negative Ring Dip

5:00-8:00 Practice

Low Ring Banded Ring Muscle-Ups

or

Toenail Spot Ring Muscle-Ups

or

High Ring Muscle-Up Swings + Ring Snap Back / Pull

Gymnastics Skill Session: Ring Muscle-Up (6 Rounds for reps)

Every 90 seconds x 6 Sets

2-4 Ring Muscle-Ups
Competitor: Unbroken Set of Ring Muscle-Ups

Strict Strength Level 3: 6 Strict Pull-Ups + 6 Strict Ring Dips

Level 2: 2-4 Low Ring Banded Ring Muscle-Ups

Level 1: 6 Ring Rows + 6 Ring Push-Ups

Masters 55+: 6 Strict Pull-Ups + 6 Strict Ring Dips

"Griffin" (Time)

3 Rounds for Time

500/450m Row

25 Abmat Sit-Ups

15 Burpee Box Jump Overs

Box Height: 24/20in
Score = Time

Goal: 13:00-16:00

Time Cap: 18:00

Stimulus: Aerobic power and midline endurance with cyclical transitions.

RPE: 8/10

Primary Objective: Complete each round in 4:15–5:15, maintaining consistent pacing and clean transitions.

Secondary Objective: Complete Burpee Box Jump Overs in sub 90 seconds / set

[Griffin: L2, L1, & Masters 55+] (Time)

Level 2:

3 Rounds for Time

500/450m Row

24 Abmat Sit-Ups

12 Burpee Box Jump Overs

Box Height: 24/20in

---

Level 1:

3 Rounds for Time

400/350m Row

20 Abmat Sit-Ups

10 Burpee Box Step-Overs

Box Height: 24/20in

---

Masters 55+:

3 Rounds for Time

500/450m Row

24 Abmat Sit-Ups

12 Burpee Box Jump Overs

Box Height: 24/20in

[Griffin: Competitor & Travel] (Time)

Competitor:

3 Rounds for Time

500/450m Row

25 GHD Sit-Ups

15 Burpee Box Jump Overs

Box Height: 24/20in

---

Travel / Hotel:

3 Rounds for Time

2:00 Cardio Machine Choice

25 Abmat Sit-Ups

15 Burpee Bench Jump Overs

Bench Height: 18in

Mobility (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

For Quality

10:00 AMRAP

10 Ring Tricep Extensions

10 Ring Bicep Curls

:30/:30 Side Plank

Announcements

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

Rowathon

Sunday Dec 14th 1-3 pm

$20 to participate

Venmo: https://www.venmo.com/u/uniquelyabledhomegrown

HomeGrown AthletX - Functional Fitness (CrossFit)

View Public Whiteboard

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

:30 Down Dog Calf Gas Pedals

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

General Prep

3 Sets: For Quality

3 High Hang Muscle Cleans

10 Behind the Neck Elbow Punch Throughs

5 Barbell Good Mornings

5 Back Squats

5 Front Squats

Specific Barbell Prep and Primer

w/ light loads on the barbell

3 Position Power Clean

3 Position Squat Clean

-

3 Sets

2 Power Cleans + 2 Squat Cleans

Building to starting weight at 70%

Power Clean + Squat Clean (5 Rounds for weight)

Every 3:00 x 5 Sets

Set 1: 3+2 Reps @ 70%

Set 2: 2+2 Reps @ 75%

Set 3: 2+1 Reps @ 80%

Set 4: 1+2 Reps @ 83%

Set 5: 1+1 Reps @ 85%+

% of Power Clean
Modifications:

- Adjust to the Hang Position for both lifts

- Adjust to Power for both lifts for those with extra discomfort in the knees or back

- Move to Block Cleans

Beginners: 5-7 Hang Power Cleans at light to moderate loads working on bar path and contact point.

"Hydra" (AMRAP - Reps)

5 Sets x 2:00 AMRAP

Set 1: 10 Shuttle Runs + Max Rep Wall Balls

Set 2: 9 Shuttle Runs + Max Rep Wall Balls

Set 3: 8 Shuttle Runs + Max Rep Wall Balls

Set 4: 7 Shuttle Runs + Max Rep Wall Balls

Set 5: 6 Shuttle Runs + Max Rep Wall Balls

*No rest between AMRAPs

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Shuttle Run" 25/25ft, 7.5/7.5m
Score = Total Wall Ball Reps

Goal: 70+ Wall Balls

Stimulus: Short, continuous intervals that blend running speed and stamina with escalating leg and midline fatigue.

RPE: 8/10

Primary Objective: Average ~15 Wall Balls per set, increasing slightly as shuttle runs decrease.

Secondary Objective: Hold a consistent shuttle pace of at least 7+ runs per minute to preserve wall ball time.

[Hydra: L2, L1, & Masters 55+] (AMRAP - Reps)

Level 2:

Set 1: 9 Shuttle Runs + Max Rep Wall Balls

Set 2: 8 Shuttle Runs + Max Rep Wall Balls

Set 3: 7 Shuttle Runs + Max Rep Wall Balls

Set 4: 6 Shuttle Runs + Max Rep Wall Balls

Set 5: 5 Shuttle Runs + Max Rep Wall Balls

Wall Ball: 20/14lb, 9/6kg, 10/9ft

---

Level 1:

Set 1: 9 Shuttle Runs + Max Rep Wall Balls

Set 2: 8 Shuttle Runs + Max Rep Wall Balls

Set 3: 7 Shuttle Runs + Max Rep Wall Balls

Set 4: 6 Shuttle Runs + Max Rep Wall Balls

Set 5: 5 Shuttle Runs + Max Rep Wall Balls

Wall Ball: 14/10lb, 6/4kg, 10/9ft

---

Masters 55+:

Set 1: 9 Shuttle Runs + Max Rep Wall Balls

Set 2: 8 Shuttle Runs + Max Rep Wall Balls

Set 3: 7 Shuttle Runs + Max Rep Wall Balls

Set 4: 6 Shuttle Runs + Max Rep Wall Balls

Set 5: 5 Shuttle Runs + Max Rep Wall Balls

Wall Ball: 20/14lb, 9/6kg, 10/9ft

[Hydra: Competitor & Travel] (AMRAP - Reps)

Competitor:

Wall Ball: 30/20lb, 9/6kg

---

Travel/Hotel:

5 Sets x 2:00 AMRAP

Set 1: 300m Run + Max Air Squats

Set 2: 300m Run + Max Air Squats

Set 3: 250m Run + Max Air Squats

Set 4: 200m Run + Max Air Squats

Set 5: 200m Run + Max Air Squats

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

Optional Accessories (Checkmark)

For Quality

3 Sets:

12/12 Banded Terminal Knee Extensions

:45 Sorenson Hold

20 Landmine Trunk Rotations

Rest as needed b/t movements and sets

Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - Functional Fitness (CrossFit)

View Public Whiteboard

Warm-Up Flow (Checkmark)

General Prep

2-3 Sets: For Quality

9/7 Calorie Ski Erg or Bike

15 Banded Pull-Aparts

20 Plank Shoulder Taps

10 Scapular Push-Ups

5 Push-Ups

Specific Warm-Up:

5 Close Grip Bench Press @ 40-50%

5 Close Grip Bench Press @ 50-55%

3 Close Grip Bench Press @ 55-60%

-

Then Load to Working Weights on the Bar

-

Workout Primer after Bench Press

2 Sets

3-4 Ring Dip/ Banded Ring Dip or Ring Push-Up

5/4 Calorie Echo Bike

6 Renegade Rows Building to Working Loads

5/4 Calorie Ski

Close Grip Bench (Every 2:00 x 5 Sets
8 Reps @ 65% of 1RM Bench)

Modifications:

-Floor Press

-Neutral Grip Dumbbell Press

-Landmine Press

"Sure Shot" (Time)

6 Sets: For Time

5/4 Ring Dip

9/7 Cal Bike

12 Renegade Rows

9/7 Cal Ski

Rest 1:00 b/t sets

Dumbbells: 2 x (Rx50/35, S 40/25)
Time Domain: 16:00 - 18:00

Time Cap: 20:00

Stimulus: Upper-body pressing and pulling stamina blended with cyclical conditioning. Each set tests repeatable intensity, demanding control, transitions, and pacing discipline across modalities.

RPE: 8/10

Primary Objective: Hold consistent round times across all six sets, targeting 1:45–2:15 per round.

Secondary Objective: Keep quality in pressing and pulling positions under aerobic fatigue, maintaining posture and tempo.

Mobility (Checkmark)

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - Functional Fitness (CrossFit)

View Public Whiteboard

Warm-Up Flow (Checkmark)

2 Sets:

20 Lateral Line Hops

10 Box Step-Ups

10 Bend and Bows Lateral Line Hops

1 Wall Walk + :15 Wall Facing Handstand Hold

8 Bar Kip Swings

4 Jumping Pull-Ups

4-5 Pike Push-Ups (Without Box, Then on Box)

Primer:

10 Double Unders / 15 Single Unders

2 Wall Walks

3 Pull-Ups / Banded Pull-Ups / Jumping Pull-Ups

4 Deadlifts

5 Box Jump Overs / Step-Ups

5 Russian Kettlebell Swings

4 Pull-Ups / Banded Pull-Ups / Jumping Pull-Ups

3 Strict Handstand Push-Ups / Box Piked Handstand Push-Up (Feet or Knees)

10 Double Unders / 15 Single Unders

This is to touch on each movement you are doing and get into the flow of the workout.

"Fight For Your Right" (Time)

For Time: w/a Partner

100 Double Unders

30 Wall Walk

50 Pull-Ups

70 Deadlifts

90 Box Jump Overs

70 Russian Kettlebell Swings

50 Pull-Ups

30 Strict Handstand Push-Ups

100 Double Unders

Wall Walk: 10in

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

Box Height: (Rx24/20, S 20/16″)

Kettlebell: (Rx70/53, S 53/44)

Partition Reps as desired between partners
Time Domain: 30:00-35:00

Time Cap: 40:00

Score: Time to Complete

Stimulus: High-volume, full-body partner workout combining pulling, pressing, hinging, and gymnastic stamina. A test of communication, pacing, and shared work capacity across a long grind-style effort.

RPE: 9/10

Primary Objective: Maintain consistent pacing and communication throughout, splitting reps evenly while minimizing transition time.

Secondary Objective: Move efficiently under fatigue, managing grip and shoulder endurance.

For Levels: See Coaches Notes (Checkmark)

Mobility (Checkmark)

10/10 Quadruped Adductor Hip Rock (5s Pause)

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Down Dog Calf Stretch

1:00 Saddle Pose

Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - Functional Fitness (CrossFit)

View Public Whiteboard

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

20 Lateral Line Hops

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30 Behind the Neck Elbow Punch Throughs

General Movement Prep

2 Sets: For Quality

6 Dumbbell Hang Muscle Cleans

6 Dumbbell Front Squats

6 Dumbbell Push Press

6 Scapular Pull-Ups + 6 Bar Kip Swings + 4-6 Strict Knee Raises

Specific Front Squat Prep and Build

Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)

3 Reps @ ~45-50%

3 Reps @ ~50-55%

3 Reps @ ~55-60%

3 Reps @ ~60-65%

Then put working loads on the barbell

Conditioning Prep and Primer (After Squats)

5 minutes of Toes to Bar Prep and Scaling Mods

-

2 Sets

2 Devils Press

3 Dumbbell Thrusters

4 Toes to Bar

Front Squat (Weightlifting Variable Reps & Sets)

Focus: Drive through full foot, maintain upright torso and tension in the front rack.

Modifications:

- Split Squat: For Back Pain / Discomfort

- Box Squat: Knee Pain and / or Back Pain

- Lighten the Load and Stick to 8 Reps @ light to moderate loads

"Body Movin'" (AMRAP - Rounds and Reps)

12:00 AMRAP

4 Devils Press

8 Dumbbell Thrusters

12 Toes to Bar

Dumbbells: (Rx50/35, S 40/25)
Goal: 7+ Rounds / ~1:30 / round

Score = Rounds + Reps

Stimulus: Total-body density workout combining posterior chain power, overhead stamina, and midline fatigue in a compact interval. Grip endurance and breathing mechanics are key throughout.

RPE: 8.5–9/10

Primary Objective:

Hold consistent pacing across all rounds with efficient breathing and smooth dumbbell transitions.

Secondary Objective:

Maintain unbroken Toes to Bar through the majority of the workout while managing grip fatigue strategically.