Workout of the day

Announcements

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

Gym Holiday Hours

Dec 24 Wed Christmas Eve- Gym Closed

Dec 25 Thur Christmas day- Gym Closed

Dec 26 Fri modified schedule open gym at 8am-10am

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Metcon (Checkmark)

6 sets: Complex

4 Pendlay rows + 4 Bent over rows

**Do not reset between movements

85% of your lowest lift

**Rest as needed b/t sets (No more than :90sec)

Then..

3 sets

8 BB Yates rows

15 Banded lat pulls (from the rig post)

8 DBs Bicep curls

8 DBs Hammer curls

10/10 DB SA Preacher curls

B: Bulgarian Split Squat (5 sets
10/10 DBs/KBs Bulgarian split squats
***Work both positions)

Announcements

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

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30 Behind the Neck Elbow Punch Throughs

General Movement Prep

2 Sets: For Quality

8 Scapular Push-Ups

4 Push-Ups

8/8 Single-Leg Glute Bridge March

8 Romanian Deadlifts

6 High Hang Muscle Cleans

4 Tall Power Cleans

Specific Barbell Prep

3 Sets: Building Loads on Each Set

Clean Lift Off + Slow Pull Power Clean + Power Cleans

5 Deadlifts

5 Dumbbell Bench Press

-

Then Work up to 80% on Power Clean, Follow each Power Clean set with 3 Deadlifts and get final loads set for Bench Press starting weight or plan for working weights across.

"Load Management" (Checkmark)

24:00 EMOM

minute 1: 1 Power Clean

minute 2: 5 Deadlifts

minute 3: 10 Dumbbell Bench Press

minute 4: Rest

Barbell: Starting @ 80% of 1RM Power Clean and increase by feel to a heavy for the day. The weight for the Deadlifts is the same loading as the Power Cleans

Dumbbell Bench: Choice on loading, unbroken sets
Score = Record working weights in notes

Primary Objective: Build to a technically sound, heavy Power Clean for the Day.

Secondary Objective: Hit all DB bench sets unbroken and manage fatigue across rounds.

Mobility (Checkmark)

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessory Finisher (Checkmark)

3 Sets: For Quality

15 GHD Hip Extensions

12-15 Dumbbell Chest Flys

Announcements

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

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2 Sets:

:30 Machine Choice

8 Air Squats

8 Cossack Squats

6 Inchworm Push-Up

4 No Jump Burpee

6 Scapular Pull-Up

4 Strict Knee Raise

Touches on Each Movement

:30 Machine Choice

1 Wall Walk

2 Push-Ups

3 Pull-Ups / Jumping Pull-Ups / Ring Rows

3 Toes to Bar / Knees to Elbows / Knee Raises

3/3 Suitcase Dumbbell Lunges

4 Goblet Squats

4 Alt Dumbbell Snatch

2/2 Single Arm Dumbbell Thruster

2/2 Single Arm Devils Press

"12 Days of Fitness" (Time)

1) Wall Walk

2) Burpees

3) Push-Ups

4) Pull-Ups

5) Toes to Bar

6) Dumbbell Suitcase Reverse Lunge (Each Side)

7) Dumbbell Goblet Squat

8) Alternating Dumbbell Snatch

9) Cal Bike , Row or Ski

10) Cal Row, Bike or Ski

11) Single Arm Dumbbell Thruster

12) Single Arm Devils Press (6 / Side)

Dumbbell: (Rx50/35, S 40/25)

Wall Walk to 10in
Score = Time

Time Domain: 22–35 minutes

Time Cap: 45 minutes

Primary Objective: Move steadily without redlining early, maintaining composure through rounds 6–12 where volume compounds. A note that you have completed half the workout once you get through the round of 9.

Secondary Objective:Use efficient transitions and keep rest between movements minimal; consistency outweighs speed early. Each movement set is built in a flow and complex style structure to keep transitions tight.

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

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

Gym Holiday Hours

Dec 24 Wed Christmas Eve- Gym Closed

Dec 25 Thur Christmas day- Gym Closed

Dec 26 Fri modified schedule open gym at 8am-10am

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Updog/downdog

Bird dog

Scorpion

Thoracic roation

Leg kickovers

Cossack squat

Leg swings

Arm circles

:30 jog

:30 line hops

:30 air squat

Pull-ups (7 min EMOM
Pull-up or pull-up variation)

Power clean + 2 front squats (Weight)

Deck the Halls (AMRAP - Rounds and Reps)

AMRAP

20 jump rope or 30 split rope

10 wall ball shots

5 jumping pull-ups or ring rows

Announcements

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

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Movement Prep

2 Sets:

20 Line Hops (Lateral / Forward and Back)

8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings

6 Inchworm to Hollow

10 Down Dog Alternating Toe Touches

6 Pike Push-Ups

Specific Prep

2 Sets:

:30 Double Unders or Double Under Practice

6 Russian KBS + 6 American Kettlebell Swings

6 Barbell Bradford Press w/Lockout

6 Barbell Push Press

Barbell Prep and Primer

2 Sets

5 Behind the Neck Press in Split

3 Split Jerks w/ 1-2 sec Pause in Catch + Focused Recovery Steps

--

Add Loads

--

3 Sets Building to 75%

2 Split Jerk with 2 sec Pause in recovery on Second Rep

Split Jerk (Every 1:30 x 10 Sets
1RM Split Jerk

Starting @ 60-70% and building to a 1RM for the Day

Record Heavy)

Modifications:

- Adjust to Push Jerk or Push Press if the Split Jerk is a problematic movement for refining form and technique.

- Adjust to Dumbbell Split Jerk, Push Jerk or Push Press for those where the barbell creates movement limitations.

Level 1 / New Athletes:

Every 1:30 x 10 sets

Push Jerk + Pause Split Jerk (Pause 1sec in Dip + 3 Second Hold in Catch)

"Higher Ground" (AMRAP - Rounds and Reps)

10:00 AMRAP

5 Shoulder to Overhead

10 American Kettlebell Swings

25* Double Unders

*Dubs increase by 5 reps each round

(25-30-35-40 …)

(same numbers for singles)

Barbell: (Rx155/105, S 125/85)

Kettlebell: (Rx53/35, S 44/26)
Score = Rounds + Reps

Goal: 7+ Rounds

Primary Objective: Maintain unbroken sets on S2OH and KB swings

Secondary Objective: Manage double-under fatigue as reps increase. Look to stay unbroken though the set of 50 reps

Announcements

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

Gym Holiday Hours

Dec 24 Wed Christmas Eve- Gym Closed

Dec 25 Thur Christmas day- Gym Closed

Dec 26 Fri modified schedule open gym at 8am-10am

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

Push/Pull (Checkmark)

10 sets: :90sec break after you finish each set

Set 1: 5 BB Seated Military press (80%)

Set 2: 5 Deadlift at 87-90% of 1RM

***

3 sets

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

15 GHD hamstring developers - weighted

***

3 sets

12 reps (PICK two movements - Front, Side or Rear delt raises)