HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2:00 Row

-

2 Sets: For Quality

10 Rower Ab-Rollouts

5/5 Kettlebell Windmill

10 Alternating Single Arm Kettlebell Swings

10 Box Step-Ups + 5 Box Jumps (Step-Down)

Specific Movement Prep and Primer

:20 Dual Kettlebell Front Rack Hold @ Warm-Up Loads

10 Abmat Sit-Ups

:20 Forearm Plank

5 Hang Muscle Snatch + 3 Hang Power Snatch

:20 Dead-Hang

5 Box Jump Overs

:20 Handstand Hold

-

:15 Dual Kettlebell Front Rack Hold @ Warm-Up Loads

8 Abmat Sit-Ups

:15 Forearm Plank

5 Power Snatch @ Working Loads

:15 Dead-Hang

5 Box Jump Overs

:15 Handstand Hold

"Resolution Road" (Time)

For Time

2000m Row

*Partner Holds Dual KB/DB Front Rack

150 Abmat Sit-Ups

*Partner Holds Plank

100 Power Snatch (new to CF light DB snatch)

*Partner Holds Dead-Hang From Pull-Up Bar or rings

50 Box Jump Overs

*Partner Holds Handstand Hold

Barbell: (Rx 75/55, S 65/45)

Box Height: (Rx24/20, S 20/16″)

DB: 2 x (Rx50/35, S 40/25)

KB: 2x (Rx53/35, S 44/26)
Score = Time

Goal Time Domain: 18:00-24:00

Time Cap: 28:00

Primary Objective: Split the working sets evenly between partners.

Secondary Objective: Maintain consistent sets on the snatches looking to complete in 5-10 tng rep sets at a time.

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

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

2 min machine

Wall sit ABC's

Stretches:

Updog/down dog

Scorpion

Bird dog

Thread the needle

Leg kickovers

Arm circles

PVC pipe

Hang Power Snatch (6x3
Build)

New Year Countdown (Checkmark)

10…9….8….all the way to 1

Hang power snatch or db snatch

Hanging knee raises or v-ups

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

1:30 Cardio Choice

:30 Down Dog Calf Gas Pedals

:30/:30 Active Scorpion Stretch

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

Specific Barbell Prep and Primer

3 Sets: For Quality

3 High Hang Muscle Cleans

10 Behind the Neck Elbow Punch Throughs

5 Barbell Good Mornings

5 Front Squats

-

w/ light loads on the barbell

3 Hang Power Clean

3 Hang Squat Clean

-

3 Sets

3 Hang Squat Cleans Building to 60%

Ring Muscle-Up Progression (Checkmark)

Ring Muscle-Up Progression

-

2 Sets

5 Ring Muscle-Up Row

10 sec Ring Support Hold

3 sec Ring Dip Negative

10 sec Bottom of Ring Dip Hold

-

5:00-8:00 Practice

Low Ring Banded Ring Muscle-Ups

or

Toenail Spot Ring Muscle-Ups

or

High Ring Muscle-Up Swings + Ring Snap Back / Pull

Hang Clean (Every 2:00 x 5 Sets
3 Hang Squat Cleans
Starting @ 60% of 1RM squat clean and increasing to a heavy for the day)

Modifications:

- For Back Pain: Pull off Blocks / Bumper Plates from the Hang Position

- For Knee Pain: Adjust to Hang Power Cleans

Level 1 / Beginner Athletes: Adjust to 3 Hang Power Cleans + 3 Front Squats

"Champagne Problems" (5 Rounds for reps)

For Reps and Load

10:00 EMOM

minute 1: 5 Front Squats

minute 2: *Ring Muscle-Ups

Front Squat, From the Floor @ 77-82% of the Heavy 3 Rep for the Day

*Ring Muscle-Ups

Look at Levels

Level 3: 3-5 Ring Muscle-Ups

Strength Level 3: 7/5 Strict Pull-Ups + 7/5 Strict Ring Dips
Score = RMU Reps completed. Note weight used in notes. For scaling, 1 pull-up + 1 dip = 1 rep

Primary Objective: Front Squats performed as 1 Squat Clean + 4 Front Squats

Secondary Objective: Smooth unbroken sets of Ring Muscle-Ups, Banded Ring Muscle-Ups, or Strict Pull-Ups + Strict Dips

Mobility (Checkmark)

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Announcements

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

HomeGrown AthletX - Functional Fitness (CrossFit)

GYM CLOSED Warm-Up Flow (Checkmark)

General Prep

3 Sets: For Quality @ Progressive Intensity and Loading

8/6 Calorie Bike

8/8 Single KB Staggered Stance Deadlift

10 Russian Kettlebell Swings

6 Inchworm Walk-Out to Hollow

10 Deep Lunge Mountain Climbers

Specific Barbell Prep

5 Deadlifts w/ light loads (Off Floor, Cueing Positions)

3 Deadlifts @ 40-45%

3 Deadlifts @ 45-50%

3 Deadlifts @ 50-55%

3 Deadlifts @ 60%

Then.. Working loads on the bar

Deadlift (Every 2:00 x 5 Sets
8 Reps @ 65%

% is Based on 1RM Deadlift
Score = Load)

Modifications:

- For Back Pain: Adjust Hex Bar or Sumo Deadlifts

- Limited mobility + re-introduction of hinge pattern adjust to block deadlift

Level 1 / Beginner Athletes: As prescribed, 8 Reps @ 6-7 RPE

"Clean Slate" (3 Rounds for time)

For Time:

Every 5:00 x 3 Sets

9 American Kettlebell Swings

11 Line Facing Burpees

13/10 Cal Bike 18/14 Cal Row or Ski Sprint

Kettlebell: (Rx70/53, S 53/44)
Score = Average Time / Set

Goal: 1:15-1:45/Set

Primary Objective: Hit each set like you don't have another. We are pushing aerobic power today and really hitting spint style efforts.

Secondary Objective: Calories Completed in under :30-:60 seconds on each set.

Accessories (Checkmark)

For Quality

3 Sets:

10-12 Barbell Hip Thrusts

:20 Feet Elevated Hamstring Plank March

:45 Weighted Wall Sit