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 Rounds: For Quality

1:00 Row

10 Alternating Step-Ups + 5 Box Jumps

5 Walking Inchworm To Hollow Hold

15 Banded Good Mornings

:20/:20 second Side Plank

10 Hollow Hold

8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings

Specific Prep

4 Sets Building to 75%

3 Deadlifts

+

6-8 Banded Russian Kettlebell Swings

Set 1: 40%

Set 2: 50%

Set 3: 60%

Set 4: 65-70%

Specific Notes: Go Over Deadlift Position and Talk through breaking bar from the floor and positions from floor to knee and knee to hip. Then practice descent with bar close and touch and go reps. For Banded Russian Kettlebell Swings, drive through the floor, feet planted and think stand tall, stand fast, no lean back.

Strength (Weight)

Every 3:00 x 4 Sets

5 Deadlift @ 75%

+

10 Banded Russian Kettlebell Swings

% of 1RM Deadlift

+

Choice on Loads for Kettlebell Swings
Score = Working weight (note weight of KB(s) used in notes)

Level 1:

5 Deadlifts @ 7 RPE across + 10 Russian Kettlebell Swings

Modifications:

Hex Bar Deadlift: Adjust position and range of motion

Sumo Deadlift: Adjust positions and range of motion

Block Deadlift: Shortens range of motion for those with limited hamstring mobility.

"Christine" (Time)

For Time

3 Rounds

500m Row

12 Deadlifts

21 Box Jumps

Barbell: Bodyweight

Box Height: 20in
Score = Time

Time Domain: 10–14 minutes

Time Cap: 15 minutes

Stimulus: Classic triplet, moderate breathing, posterior chain stamina, and repeatable explosive power

RPE: 8.5/10

Primary Objective: Maintain consistency round to round

Secondary Objective: Complete deadlifts unbroken and settle into fast, steady box jump rhythm

Accessories (Checkmark)

For Quality

3 Sets:

10/10 Single Leg GHD Hip Extension

:15/:15 Copenhagen Plank

1:00 Glute Bridge Hold