Workout of the day

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 - HGX-FIT (Progressive Overload/Accessories)

Push/Pull (Checkmark)

8 sets: Every :90sec

Set 1: 6 BB Seated Military press (75-78%)

Set 2: 6 Deadlift at 85% of 1RM

OR…

6 Pendlay rows at 85% of 1RM

***

3 sets

10 BB good mornings (weighted - more than last week)

10/10 DB RDL

OR….

10 BB good mornings (weighted - more than last week)

10/10 DB Bent over rows

***

3 sets

10 DBs seated front delts

10 DBs seated hammer curls

10 BB Drag curls (weighted)

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

-

: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

-

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

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 - HGX-FIT (Progressive Overload/Accessories)

A: Bench Press (5x6 at 78-80%
10 bench push-ups
Every :90sec
)

B: Metcon (Checkmark)

4 sets

8 BB Close grip bench press 60-65% of 1RM

8 DB Pullovers

12 DBs Standing flys

***

4 sets

10/10 Offset medball push-ups

10 Bench dips

10/10 DB skull crushers

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 - Legends (65+)

Metcon (Checkmark)

Warmup: PVC/Paloff press

Partner training:

3 Rds

100 Burpee stand + DBs shoulder to overhead

100 Knee raises

100 Sit/stand

Rest as needed between rounds

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)

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

Primary Objective: Complete each interval under :55

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

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

2:00 Cardio Choice

:30 Down Dog to Up Dog + Calf Gas Pedals

:20 Extended Plank Reverse Bridge

:20/:20 Quadruped Thoracic Rotations

General Prep

2 Sets:

:30 Jump Rope (DU's, SU's, Boxer Shuffle, etc.)

:30 Cossack Squats

:30 Inchworm Push-Ups

:20 Bear Plank Shoulder Taps

:20 Deep Lunge Alternating Mountain Climbers

:20 Extended Plank Reverse Bridge

1:00 Glute Bridge Hold

Touch on Movements and Modifications

+

Get Working Weight Out for Wall Ball

Then..

25 Double Unders or 40 Single Unders

8 Air Squats

5 Push-Ups

5 Wall Balls

3 Burpees

"The Kingsroad" (2 Rounds for time)

For Time:

Every 15:00 x 2 Sets

100 Double Unders (A: 150 single unders)

50 Air Squats

40/32 Push-Ups

40 Wall Balls

30 Burpees

Wall Balls: (Rx 20/14, S 16/12) 10/9ft

Reverse the order on the second set

(i.e., Set 2 begins with 30 Burpees, ends with 100 Double Unders)
Score = Total Time

Time Domain: 9-13 minutes per set

Time Cap: 15 minutes per set

Primary Objective: Complete Set 1 in under 12 minutes to allow 3+ minutes of rest before set 2.

Secondary Objective: Maintain consistency within ±1:00 on Set 2 despite reversed order

Accessories (Checkmark)

For Quality

4 Sets:

5/5 Dual Dumbbell Bulgarian Split Squat

1 min Hollow hold