Announcements

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

Rowathon

Sunday Dec 14th 1-3 pm

$20 to participate

Venmo: https://www.venmo.com/u/uniquelyabledhomegrown

HomeGrown AthletX - Functional Fitness (CrossFit)

View Public Whiteboard

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

:30 Down Dog Calf Gas Pedals

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

General Prep

3 Sets: For Quality

3 High Hang Muscle Cleans

10 Behind the Neck Elbow Punch Throughs

5 Barbell Good Mornings

5 Back Squats

5 Front Squats

Specific Barbell Prep and Primer

w/ light loads on the barbell

3 Position Power Clean

3 Position Squat Clean

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3 Sets

2 Power Cleans + 2 Squat Cleans

Building to starting weight at 70%

Power Clean + Squat Clean (5 Rounds for weight)

Every 3:00 x 5 Sets

Set 1: 3+2 Reps @ 70%

Set 2: 2+2 Reps @ 75%

Set 3: 2+1 Reps @ 80%

Set 4: 1+2 Reps @ 83%

Set 5: 1+1 Reps @ 85%+

% of Power Clean
Modifications:

- Adjust to the Hang Position for both lifts

- Adjust to Power for both lifts for those with extra discomfort in the knees or back

- Move to Block Cleans

Beginners: 5-7 Hang Power Cleans at light to moderate loads working on bar path and contact point.

"Hydra" (AMRAP - Reps)

5 Sets x 2:00 AMRAP

Set 1: 10 Shuttle Runs + Max Rep Wall Balls

Set 2: 9 Shuttle Runs + Max Rep Wall Balls

Set 3: 8 Shuttle Runs + Max Rep Wall Balls

Set 4: 7 Shuttle Runs + Max Rep Wall Balls

Set 5: 6 Shuttle Runs + Max Rep Wall Balls

*No rest between AMRAPs

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Shuttle Run" 25/25ft, 7.5/7.5m
Score = Total Wall Ball Reps

Goal: 70+ Wall Balls

Stimulus: Short, continuous intervals that blend running speed and stamina with escalating leg and midline fatigue.

RPE: 8/10

Primary Objective: Average ~15 Wall Balls per set, increasing slightly as shuttle runs decrease.

Secondary Objective: Hold a consistent shuttle pace of at least 7+ runs per minute to preserve wall ball time.

[Hydra: L2, L1, & Masters 55+] (AMRAP - Reps)

Level 2:

Set 1: 9 Shuttle Runs + Max Rep Wall Balls

Set 2: 8 Shuttle Runs + Max Rep Wall Balls

Set 3: 7 Shuttle Runs + Max Rep Wall Balls

Set 4: 6 Shuttle Runs + Max Rep Wall Balls

Set 5: 5 Shuttle Runs + Max Rep Wall Balls

Wall Ball: 20/14lb, 9/6kg, 10/9ft

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Level 1:

Set 1: 9 Shuttle Runs + Max Rep Wall Balls

Set 2: 8 Shuttle Runs + Max Rep Wall Balls

Set 3: 7 Shuttle Runs + Max Rep Wall Balls

Set 4: 6 Shuttle Runs + Max Rep Wall Balls

Set 5: 5 Shuttle Runs + Max Rep Wall Balls

Wall Ball: 14/10lb, 6/4kg, 10/9ft

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Masters 55+:

Set 1: 9 Shuttle Runs + Max Rep Wall Balls

Set 2: 8 Shuttle Runs + Max Rep Wall Balls

Set 3: 7 Shuttle Runs + Max Rep Wall Balls

Set 4: 6 Shuttle Runs + Max Rep Wall Balls

Set 5: 5 Shuttle Runs + Max Rep Wall Balls

Wall Ball: 20/14lb, 9/6kg, 10/9ft

[Hydra: Competitor & Travel] (AMRAP - Reps)

Competitor:

Wall Ball: 30/20lb, 9/6kg

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Travel/Hotel:

5 Sets x 2:00 AMRAP

Set 1: 300m Run + Max Air Squats

Set 2: 300m Run + Max Air Squats

Set 3: 250m Run + Max Air Squats

Set 4: 200m Run + Max Air Squats

Set 5: 200m Run + Max Air Squats

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

Optional Accessories (Checkmark)

For Quality

3 Sets:

12/12 Banded Terminal Knee Extensions

:45 Sorenson Hold

20 Landmine Trunk Rotations

Rest as needed b/t movements and sets