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)

250/200m Row (easy)

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:20/:20 Active Scorpion Stretch

:30 Prayer Stretch

:20 Extended Plank Reverse Bridge

General Prep

250m Row (Workout Pace)

-

2 Sets: For Quality

6 Alternating Box Step-Ups + 4 Box Jumps

10 Hollow Ups

10 Arch-Ups

5 No Jump Burpees

Ring Muscle-Up Progression (Checkmark)

Ring Muscle-Up Progression

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2 Sets

5 Ring Muscle -Up Row

10 sec Ring Support Hold

3 sec Ring Dip Negative

10 sec Bottom of Ring Dip Hold

- Negative Ring Dip

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

Gymnastics Skill Session: Ring Muscle-Up (6 Rounds for reps)

Every 90 seconds x 6 Sets

2-4 Ring Muscle-Ups
Competitor: Unbroken Set of Ring Muscle-Ups

Strict Strength Level 3: 6 Strict Pull-Ups + 6 Strict Ring Dips

Level 2: 2-4 Low Ring Banded Ring Muscle-Ups

Level 1: 6 Ring Rows + 6 Ring Push-Ups

Masters 55+: 6 Strict Pull-Ups + 6 Strict Ring Dips

"Griffin" (Time)

3 Rounds for Time

500/450m Row

25 Abmat Sit-Ups

15 Burpee Box Jump Overs

Box Height: 24/20in
Score = Time

Goal: 13:00-16:00

Time Cap: 18:00

Stimulus: Aerobic power and midline endurance with cyclical transitions.

RPE: 8/10

Primary Objective: Complete each round in 4:15–5:15, maintaining consistent pacing and clean transitions.

Secondary Objective: Complete Burpee Box Jump Overs in sub 90 seconds / set

[Griffin: L2, L1, & Masters 55+] (Time)

Level 2:

3 Rounds for Time

500/450m Row

24 Abmat Sit-Ups

12 Burpee Box Jump Overs

Box Height: 24/20in

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Level 1:

3 Rounds for Time

400/350m Row

20 Abmat Sit-Ups

10 Burpee Box Step-Overs

Box Height: 24/20in

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Masters 55+:

3 Rounds for Time

500/450m Row

24 Abmat Sit-Ups

12 Burpee Box Jump Overs

Box Height: 24/20in

[Griffin: Competitor & Travel] (Time)

Competitor:

3 Rounds for Time

500/450m Row

25 GHD Sit-Ups

15 Burpee Box Jump Overs

Box Height: 24/20in

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Travel / Hotel:

3 Rounds for Time

2:00 Cardio Machine Choice

25 Abmat Sit-Ups

15 Burpee Bench Jump Overs

Bench Height: 18in

Mobility (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

For Quality

10:00 AMRAP

10 Ring Tricep Extensions

10 Ring Bicep Curls

:30/:30 Side Plank