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