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)

Mobility Prep and Activation

1:00 - 1:30 Cardio Choice (Ideally Bike)

:30/:30 World's Greatest Stretch

5/5 Open Book Thoracic Rotations

:30 Alternating Scorpions

:20 Wrist Circles (each direction)

PVC Pipe Warm-Up

1 Round w/ PVC Pipe

10 PVC Pipe Passthroughs

10 PVC Pipe Around the Worlds

3 Dip Shrugs

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Snatch Balance to 4-6 in Drops (think low catch power snatch)

3 Hang Power Snatch

5 Box Jumps

-

w/ Empty Bar

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Hang Power Snatch

-

2 Sets

Low Hang Snatch Pull

Low Hang Power Snatch

Barbell Primer (Checkmark)

Barbell Primer

-

Add Loads

-

3 Sets

Snatch Grip Lift Off

Slow Pull Power Snatch

Power Snatch

-

Then Build to Starting Loads as

1 Snatch Pull + 1 TnG Power Snatch + 1 High Box Jump

Primer:

Prior to Workout

1-2 Sets

3 TnG Power Snatch

:10 Bike Sprint

Weightlifting (6 Rounds for weight)

Every 2:00 x 6 Sets

Snatch Pull + Tng Snatch

+

High Box Jump

Perform all reps @ 70-80% of Snatch

Snatch can be Power or Squat
Score = Working weights (note box height in notes)

Level 1:

Snatch Grip Deadlift + 3 Hang Power Snatch @ 7-8 RPE

Modifications:

Adjust to Hang Positions for the Snatch

Or move to a Clean Pull + Clean for those with overhead limitations today.

"Dracarys" (6 Rounds for time)

For Time:

Every 1:30 x 6 Sets

5 Power Snatch

9/7 Cal Bike or 12/10 Row or Ski

Barbell: (Rx135/95, S 115/75)
Score = Average Time / Set

Time Domain: Each interval ~ :35–:55 seconds

Stimulus: Short-duration sprint power, barbell explosiveness, and high-output calorie pacing

RPE: 9.5/10

Primary Objective: Complete each interval under :55

Secondary Objective: Maintain consistent times with no drop-off in rounds 4–6