Archives for January 2026
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Shoulder Press (Seated Military press
5 x 8 at 65-70%
....
3 sets
10/10 SA DB front delt raises
10/10 SA DB rear delt raises
)
B: Snatch Push Press (5 Rounds for weight)
5 sets: Rest as needed
Build to a heavy 3 rep. Start at 60% of 1RM Snatch. Work on Ovhd strength position.
5-5-3-3-3
**Load (Dip) - Explode (Drive) - Punch (Press/Lockout)
**Goal - SN push press our 1RM Snatch
C: Good Mornings (Weighted good mornings
5 x 8
**Hip/Hinge - Posterior chain (glute/hamstrings/lower back)
**Tips - soft knees, push hip back, chest up (creates straight back-NO rounding), load glutes/hamstrings, then actively squeeze glutes to starting position)
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
Stimulus: Partner Conditioning / Midline and Muscular Endurance
RPE: 7/10
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
Stimulus: Absolute Strength and Gymnastics Skill
RPE: 7/10
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
Stimulus: Sprint Capacity / Lactate Clearance
RPE: 9.5/10
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