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

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

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

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

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

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.

Announcements

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2 Sets: For Quality

400m-200m

6 Inchworm Push-Ups

20 Plank Shoulder Taps

10/10 Single Leg Glute Bridges

8 Barbell RDL's

6 Tall Muscle Cleans and Press

Specific Prep

2 Sets: with light loads

3-Pos Power Clean (Hang + Low Hang + Floor)

5 Push Press (Focus on Vertical Dip and Drive and Strong Finish Overhead)

-

Take Barbell to the Rack and Build to starting loads for the Push Press.

i.e. 6-8 Empty Barbell Reps, 5 Reps @ 45-50%, 3 Reps @ 50-55%, 3 Reps @ 55-60% and then working loads on Bar.

Primer After the Push Press

-

Start with light loads on the barbell and build with some touch and go sets + quick singles on the Clean and Jerk to working loads. Suggested % at about 60% of 1RM as the max percentages we should see for the day.

Then

200m Run

7/5 Push-Ups

3 Clean and Jerks @ working loads

Push Press (Weightlifting Variable Reps & Sets)

Score = Load

Level 1 / Beginner Athletes 8 Reps across @ 6-7 RPE

"Fresh Start" (Time)

For Time

400m Run

30/25 Push-Ups

15 Power Clean and Push Jerk

400m Run

30/25 Push-Ups

15 Power Clean and Push Jerk

400m Run

Barbell: (Rx135/95, S 115/75)
Score = Time

Goal Time Domain: 11-15 minutes

Time Cap: 17 minutes

Primary Objective: Maintain sub 2:00 on the run and quick singles on the Clean and Jerks to work at a pace of 8+ per minute

Secondary Objective: Consistency on Push-Up Sets

Accessories (Checkmark)

For Quality

4 Sets:

10 Dumbbell Bench Press

:15-:20 Ring Support Hold

10 Seated Barbell Calf Raises

Announcements

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Bench Press (3x3 at 90-93%
***Rest :90sec after each set
)

B: Metcon (Checkmark)

3 sets

10 DBs Close grip press

10 DBs Barrel press (floor)

10 DBs Standing flys

***

3 sets

10 BB Tricep ext - weighted

10 BB Skull crushers - weighted

10 Ring dips

***

GHD/Vups/Ceiling crunches

Announcements

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

eneral Prep

2 Sets: For Quality

4/4 World's Greatest Stretch (Slow and Deliberate)

8/8 Single Arm Dumbbell Upright Row

10 Alternating Goblet Cossack Squats

8 Scapular Push-Ups

6/6 Single Arm Ring Rows

6 Med Ball Squats + 6 Med Ball Press

Barbell Prep for Back Squats

10 Empty Barbell Back Squats

5 Back Squats @ 40-45%

5 Back Squats @ 45-50%

3 Back Squats @ 50-55%

3 Back Squats @ 55-60%

Then Put Working Loads on the Bar

Workout Prep and Primer After Back Squats

Build to working loads on Dumbbell Snatch + Perform 6-8 Wall Balls going over form and points of performance.

6-8 Bar Kip Swings

3-4 Jumping Pull-Up with Smooth Eccentric or 8-10 Ring Rows

-

Go Over Kipping and Butterfly Pull-Ups

-

@ Working loads and Pace Perform 1 set of ...

6 Wall Balls

4 Pull-Ups

4 Alternating Dumbbell Snatch

Back Squat (Every 2:30 x 4 Sets
8 Reps @ 65%

% is Based on 1RM Back Squat)

Score = Load

Level 1 / Beginner Athletes: As prescribed, 8 Reps @ 6-7 RPE

"The Reset Button" (7 Rounds for time)

For Time:

Every 2:15 x 7 Sets

12 Wall Balls

10 Pull-Ups

8 Alternating Dumbbell Snatch

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

Wall Balls: (Rx 20/14, S 16/12), 10/9ft
Score = Average Time / Set

Goal: 1:15-1:35/Set

Primary Objective: Unbroken Sets

Secondary Objective: Consistency across all sets

Announcements

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Famers and Lumberjacks w/ abmats

Bench Press (Start w/ a set of 5 reps
Add weight 4 reps
Add weight 3 reps
Add weight 3 reps
Add weight 2 reps
Add weight 2 reps
Add weight 1 rep)

Happy 2026 (Checkmark)

20 min AMRAP w/ partner

Split all work

20 box jumps (Dallas db step ups)

26 db snatch

20 push-ups

26 ball slams

Announcements

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Metcon (Checkmark)

6 sets: Complex

4 Pendlay rows + 4 Bent over rows + 8 chin-ups

**Do not reset between movements

85% of your lowest lift

**Rest as needed b/t sets (No more than :90sec)

Then..

3 sets

8 BB Yates rows

8/8 DB Gorilla rows

15 Seated banded lat pulls (from the rig post)

***

2-3 Supersets

10 BB Reverse curls

10 BB Bicep curls

10 BB Drag curls (tempo 3.1.3.0)

***

2-3 sets

10 DB Hammer curls

10/10 SA DB Preacher curls