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

2 Sets: For Quality

1:00 Row

:30 Jump Rope Practice

10 Standing Straight Arm Banded Lat Pull Downs

:10 Hollow Hold

:10 Arch Hold

10 Alternating V-Ups

5/5 Crossover Step-Ups

Specific Prep:

8 Bar Kip Swings

6 Kipping Knees to Chest

15 Double Unders or 30 Single Unders

6 Dumbbell Step-Overs @ Warm-Up Weights

10/8 Calorie Row

-

4-6 Toes to Bar or Modification (Alt TTB, Toes to Target, Knees to Chest)

15 Double Unders or 30 Single Unders

6 Dumbbell Step-Overs @ Working Weights

10/8 Calorie Row

"The Countdown" (AMRAP - Rounds and Reps)

For Rounds + Reps

20:00 AMRAP

20 Toes to Bar

50 Double Unders (A: 100 singles)

20 Single Dumbbell Step-Overs

50 Double Unders

20/15 Cal Row or Ski or 14/11 Cal Bike

Dumbbell: (Rx50/35, S 40/25)

Box Height: (Rx24/20, S 20/16″)
Score: Rounds + Reps

Goal: 4-5 Rounds

Stimulus: Midline and Grip Endurance

RPE: 7-7.5/10 (Look to start conservatively and build pace

Primary Objective: Grip Fatigue Management

Secondary Objective: Reach on the Toes to Bar / Stay with Big Sets

Accessory Finisher (Checkmark)

For Quality:

3 Sets

8/8 Landmine Rotations

24 Weighted Russian Twists, Moderate

:30/:30 Side Plank
Use a lighter load and maintain good tempo and range of motion for the landmine rotations.