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)

Body Heat and Mobility

2:00 Cardio Choice

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:20/:20 Active Scorpion Stretch

:30 Prayer Stretch

:20 Extended Plank Reverse Bridge

General Prep

2 Sets: For Quality

20 Lateral Line Hops or 2-3 Shuttle Runs

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 Prep and Primer (Checkmark)

Specific Prep and Primer

3 Strict Pull-Ups / Modification

4 Toes to Bar / Modification

2 Shuttle Runs

2 Wall Walks

:10 Sec Ring Plank

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Specific POP's:

- External Shoulder Rotation on Ring Plank

- Moving Hollow Body on Wall Walk

- Low Turn on Shuttles, Braced Midline

- Hollow + Arch Positions on Toes to Bar (Swing before Bar)

- Active Shoulder Positions in Pull-Ups

"Winterfell" (AMRAP - Rounds)

20:00 EMOM

Min 1: 6/4 Strict Pull-Ups + 10 Toes to Bar

Min 2: 100m Run

Min 3: 4 Wall Walks

Min 4: :40 Ring Plank

Adjusted:

Min 1: 4/3 Strict Pull-Ups + 8 Toes to Bar

Min 2: 50m Run

Min 3: 3 Wall Walks

Min 4: :30 Ring Plank

Wall Walks: 10in
Score = Rounds Completed

Stimulus: Midline stamina, strict pulling strength, gymnastic control, and sustainable conditioning

RPE: 7-7.5/10

Primary Objective: Complete all 20 minutes at 7/10 RPE

Secondary Objective: Maintain consistent quality on wall walks and strict pull-ups

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