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 and Activation

2 Sets

1:00 Cardio Choice (Preferably Bike)

:30 Jump Rope

:30 Alternating Deadbugs

:30 Bird Dogs

10 Ring Rows

16 Glute Bridge Marches

Final Movement Set-Up

Review Inverted Rows and Set-Up

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2 Sets: Priming System and Working through Workout Flow

15 Double Unders or 30 Single Unders

10 Abmat Sit-Ups

:20 Bike @ Working Pace

6-8 Inverted Rows

"The Night's Watch" (AMRAP - Rounds and Reps)

Teams of 3

30:00 AMRAP

Station 1:

3 Rounds

30 Double Unders (A:60 singles)

15 Abmat Sit-Ups

Station 2:

28/20 Cal Bike or 38/28 cal Row or Ski

Station 3:

20 Inverted Rows

*Inverted Rows, Body @ Parallel to Floor

Complete as many rounds and reps as possible in teams of 3. Each Athlete starts on a different station, athletes will rotate from the Double Unders + Abmat Sit-Ups to the Cals and then move to the inverted rows before coming back around to station 1. The inverted row station is supposed to be a station where we get more rest before circling back round to the start.
Score = Rounds + Reps Completed

Goal: Complete 3 + Rounds of each movement. The abmat sit-up and double unders should pace this one out at just under 1:00 / round there for 3 minutes of work on each station and rotating as each is completed to complete all 3 stations in just under 10 minutes.

Stimulus: Team-based aerobic conditioning with mixed-modal stamina and control.

RPE: 7–8/10

Primary Objective: Keep stations flowing without bottlenecks; maintain steady cycling through Station 1

Secondary Objective: Treat Station 3 as controlled recovery while sustaining consistent row volume across full 30:00

Mobility (Checkmark)

PRVN Mobility #8

1:00/1:00 Elev

ated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold