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 - Functional Fitness (CrossFit)

OPEN GYM 8-10 Warm-Up Flow (Checkmark)

General Prep

200m Run

10 Alternating Arm Swings

10 Back Slaps

:15 Hand to Hand Wrist Circles / Rotations

:15 Hollow Hold

:15 Arch Hold

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200m Run

6 Tall Muscle Cleans

4 Tall Power Cleans *Working on Footwork and Bar Close

:10 Hollow Hold + :10 Alt V-Ups

:15 Arch Hold

8 Bar Kip Swings

4 Strict Knee Raises

Specific Prep

:20 Wall Lean March

3 x :15 on / :10 Rest Wall Lean Triple Switch Sprint

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Toes to Bar Group Skill Work 3-4 minutes building into modifications

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3 Hang Power Cleans + 3 Low Hang Power Cleans (Empty Barbell)

6 Toes to Bar / Alternating Toes to Bar / Kipping Knees to Chest or Knee Raises

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2-3 Sets

2 x 3 Tng Power Cleans Building to Working Loads

:15 Wall Lean Sprint or 100m Run

4-6 Toes to Bar

"Blitzen" (Time)

For Time:

4 Sets:

15 Power Cleans

200m Run

20 Toes-to-Bar

200m Run

Rest: :30 after Set 1 → 1:00 after Set 2 → 1:30 after Set 3

(Total: Increasing rest between sets)

Barbell: (Rx 115/75, S 95/65)
Score = Total Time (including rest)

Goal: 2:45-4:00 / Sets

Goal: 14:00–20:00 Working Time

Time Domain: Mid-range interval conditioning with increasing rest

Stimulus: Barbell cycling stamina + gymnastics repeatability + aerobic pacing

RPE: 9/10

Primary Objective: Maintain consistent set-times across all four rounds

Secondary Objective: Perform Power Cleans in 1–2 sets and T2B in 2–3 sets

Optional Accessories (Checkmark)

For Quality:

4 Sets

6/6 Stagger Stance Good Mornings , Light

12 Banded Hip Thrusts w/ 2s Iso at Top