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)

General Prep

2-3 Sets: For Quality

:30 Jump Rope (Singles / Doubles / Boxer Shuffle)

5 Inchworm to Hollow (3sec Pause)

15 Banded Pull-Aparts

10 Hollow Rocks

10 Alternating V-Ups

8 Bar Kip Swings

4 Strict Knee Raises

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50%

3 Bench Press @ 60%

3 Bench Press @ 65%

-

Then Load to Working Weights on the Bar

-

Workout Prep After Bench Press

1-2 Sets

15-25 Double Unders or 30-40 Single Unders

8 Bar Kip Swings

4 Strict Knee Raises

4-6 Toes to Bar or Building Toes to Target or Alternating Toes to Bar / Toes to Target.

1-2 Wall Walks

Bench Press (Weightlifting Variable Reps & Sets)

Modifications:

- Adjust to Floor Press or Dumbbell Bench Press for shoulder impingement issues

- Look to move to a close grip bench if pain in the anterior delt / shoulder capsule.

- If needed adjust to landmine press

"Medusa" (AMRAP - Rounds and Reps)

15:00 AMRAP

1-2-3-4-5...Wall Walk

5-10-15-20-25... Toes to Bar

10-20-30-40-50... Double Unders

Continue progressing by 1 Wall Walk, 5 Toes to Bar, and 10 Double Unders each set

Wall Walk: 10in
Score = Rounds + Reps

Goal: Through the 5th round and into the round of 6.

Stimulus: Midline endurance and shoulder stamina.

RPE: 8–9/10

Primary Objective: Keeping sets of 5+ on Toes to Bar throughout

Secondary Objective: Keep Wall Walks to averaging 10-15 sec / rep

[Medusa: L2, L1, & Masters 55+] (AMRAP - Rounds and Reps)

Level 2:

15:00 AMRAP

1-2-3-4-5 Wall Walk

3-6-9-12-15... Toes to Bar

6-12-18-24-30 Double Unders

Wall Walk to 20in

Continue progressing by 1 Wall Walk, 3 Toes to Bar, and 6 Double Unders each set

---

Level 1:

15:00 AMRAP

1-2-3-4-5...Wall Walk

5-10-15-20-25... Kipping Knee Raises

10-20-30-40-50... Single Unders

Wall Walk to 30in

Continue progressing by 1 Wall Walk, 5 Knee Raises, and 10 Single Unders each set

---

Masters 55+:

15:00 AMRAP

1-2-3-4-5 Wall Walk

3-6-9-12-15... Toes to Bar

6-12-18-24-30 Double Unders

Wall Walk to 20in

Continue progressing by 1 Wall Walk, 3 Toes to Bar, and 6 Double Unders each set

[Medusa: Competitor & Travel] (AMRAP - Rounds and Reps)

Competitor:

As prescribed

---

Travel / Hotel:

15:00 AMRAP

1-2-3-4-5...Wall Walk

5-10-15-20-25... V-Ups

10-20-30-40-50... Double Unders

Continue progressing by 1 Wall Walk, 5 Toes to Bar, and 10 Double Unders each set

Wall Walk: 10in

Mobility (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Optional Accessories (Checkmark)

For Quality:

3 Sets

"Dumbbell Chest Complex"

10 Dumbbell Skull Crushers

10 Dumbbell Chest Flys

10 Dumbbell Hex Press

Rest as needed b/t complex

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/:30 Active Pigeon Stretch

:30/:30 Couch Stretch

:15/:15 Quadruped Spinal CARS

:30 Glute Bridge Iso Hold

General Movement Prep

2 Sets: For Quality

8/8 Single-Leg Romanian Deadlift (light DB/KB or bodyweight)

5/5 Dead-Stop Kettlebell Muscle-Cleans

10 Alternating Reverse Lunges

10 Bird-Dogs

10 Dead-Bugs

Specific Deadlift Prep and Build

Empty Barbell:

5 Romanian Deadlifts

5 Deadlifts (Top Down to Mid Shin)

-

Add Loads

-

3-4 Sets

3 Deadlifts, Building to 70% on the Barbell

Deadlift (Weightlifting Variable Reps & Sets)

Modifications:

- Adjust to Sumo Deadlift, Hex Bar Deadlifts, or Block Deadlifts to adjust range of motion and allow for hinge pattern from the floor

- Adjust Romanian Deadlifts @ 2121 Tempo for those developing hinge pattern

- Barbell Hip thrusts are good modification for athletes that have pain with most hinging movements

"Chimera" (AMRAP - Rounds)

15:00 EMOM

minute 1: 5/5 Single Kettlebell Dead-Stop Clean

minute 2: 25/25ft (7.5/7.5m) Single Arm Front Rack Kettlebell Walking Lunge

minute 3: 15 GHD Hip Extensions

minute 4: 20 Renegade Rows

minute 5: Rest

Kettlebell: 53/35lb, 24/16kg

Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Minutes completed as prescribed (i.e. if all work is completed, score is 15 rounds).

Stimulus: Posterior chain and trunk endurance under moderate loading.

RPE: 6-7/10

Primary Objective: Complete all prescribed reps within each minute, sustaining mechanical quality across all sets.

Secondary Objective: Maintain posture and bracing through loaded hinge and carry variations to develop trunk stability and balance.

[Chimera: L2, L1, & Masters 55+] (AMRAP - Rounds)

Level 2:

Kettlebell: 44/26lb, 20/12kg

Dumbbells: 2 x 35/25lb, 15/12kg

---

Level 1:

15:00 EMOM

minute 1: 5/5 Single Kettlebell Dead-Stop Clean

minute 2: 25/25ft (7.5/7.5m) Goblet Walking Lunge

minute 3: 10 GHD Hip Extensions

minute 4: 16 Renegade Rows

minute 5: Rest

Kettlebell: 35/18lb, 16/12kg

Dumbbells: 2 x 25/15lb, 12/7kg

---

Masters 55+:

Kettlebell: 44/26lb, 20/12kg

Dumbbells: 2 x 35/25lb, 15/12kg

[Chimera: Competitor & Travel] (AMRAP - Rounds)

Competitor:

Kettlebell: 70/53lb, 32/24kg

Dumbbells: 2 x 50/35lb, 22.5/15kg

---

Travel / Hotel:

15:00 EMOM

minute 1: 5/5 Single Arm Dumbbell Clean

minute 2: 12 Goblet Reverse. Lunges

minute 3: 15 Dual Dumbbell Romanian Deadlifts

minute 4: 20 Renegade Rows

minute 5: Rest

Choice on Loads

Mobility (Checkmark)

10/10 Quadruped Adductor Hip Rock (5s Pause)

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Down Dog Calf Stretch

1:00 Saddle Pose

Optional Accessories (Checkmark)

3 Sets:

50ft (15m) Sled Push, For Load

:30 Wall Sit

8-10 Glute Ham Raises *

Rest as minimally as possible between movements

Rest as needed b/t sets

*Can add banded assistance if needed

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)

-

: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

-

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

---

Level 1:

3 Rounds for Time

400/350m Row

20 Abmat Sit-Ups

10 Burpee Box Step-Overs

Box Height: 24/20in

---

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

---

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

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

-

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

---

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

---

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

---

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

Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

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

HomeGrown AthletX - Functional Fitness (CrossFit)

View Public Whiteboard

Warm-Up Flow (Checkmark)

General Prep

2-3 Sets: For Quality

9/7 Calorie Ski Erg or Bike

15 Banded Pull-Aparts

20 Plank Shoulder Taps

10 Scapular Push-Ups

5 Push-Ups

Specific Warm-Up:

5 Close Grip Bench Press @ 40-50%

5 Close Grip Bench Press @ 50-55%

3 Close Grip Bench Press @ 55-60%

-

Then Load to Working Weights on the Bar

-

Workout Primer after Bench Press

2 Sets

3-4 Ring Dip/ Banded Ring Dip or Ring Push-Up

5/4 Calorie Echo Bike

6 Renegade Rows Building to Working Loads

5/4 Calorie Ski

Close Grip Bench (Every 2:00 x 5 Sets
8 Reps @ 65% of 1RM Bench)

Modifications:

-Floor Press

-Neutral Grip Dumbbell Press

-Landmine Press

"Sure Shot" (Time)

6 Sets: For Time

5/4 Ring Dip

9/7 Cal Bike

12 Renegade Rows

9/7 Cal Ski

Rest 1:00 b/t sets

Dumbbells: 2 x (Rx50/35, S 40/25)
Time Domain: 16:00 - 18:00

Time Cap: 20:00

Stimulus: Upper-body pressing and pulling stamina blended with cyclical conditioning. Each set tests repeatable intensity, demanding control, transitions, and pacing discipline across modalities.

RPE: 8/10

Primary Objective: Hold consistent round times across all six sets, targeting 1:45–2:15 per round.

Secondary Objective: Keep quality in pressing and pulling positions under aerobic fatigue, maintaining posture and tempo.

Mobility (Checkmark)

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

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

HomeGrown AthletX - Functional Fitness (CrossFit)

View Public Whiteboard

Warm-Up Flow (Checkmark)

2 Sets:

20 Lateral Line Hops

10 Box Step-Ups

10 Bend and Bows Lateral Line Hops

1 Wall Walk + :15 Wall Facing Handstand Hold

8 Bar Kip Swings

4 Jumping Pull-Ups

4-5 Pike Push-Ups (Without Box, Then on Box)

Primer:

10 Double Unders / 15 Single Unders

2 Wall Walks

3 Pull-Ups / Banded Pull-Ups / Jumping Pull-Ups

4 Deadlifts

5 Box Jump Overs / Step-Ups

5 Russian Kettlebell Swings

4 Pull-Ups / Banded Pull-Ups / Jumping Pull-Ups

3 Strict Handstand Push-Ups / Box Piked Handstand Push-Up (Feet or Knees)

10 Double Unders / 15 Single Unders

This is to touch on each movement you are doing and get into the flow of the workout.

"Fight For Your Right" (Time)

For Time: w/a Partner

100 Double Unders

30 Wall Walk

50 Pull-Ups

70 Deadlifts

90 Box Jump Overs

70 Russian Kettlebell Swings

50 Pull-Ups

30 Strict Handstand Push-Ups

100 Double Unders

Wall Walk: 10in

Barbell: (Rx 225/155, S 165/125)

Box Height: (Rx24/20, S 20/16″)

Kettlebell: (Rx70/53, S 53/44)

Partition Reps as desired between partners
Time Domain: 30:00-35:00

Time Cap: 40:00

Score: Time to Complete

Stimulus: High-volume, full-body partner workout combining pulling, pressing, hinging, and gymnastic stamina. A test of communication, pacing, and shared work capacity across a long grind-style effort.

RPE: 9/10

Primary Objective: Maintain consistent pacing and communication throughout, splitting reps evenly while minimizing transition time.

Secondary Objective: Move efficiently under fatigue, managing grip and shoulder endurance.

For Levels: See Coaches Notes (Checkmark)

Mobility (Checkmark)

10/10 Quadruped Adductor Hip Rock (5s Pause)

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Down Dog Calf Stretch

1:00 Saddle Pose

Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

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

HomeGrown AthletX - Functional Fitness (CrossFit)

View Public Whiteboard

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

20 Lateral Line Hops

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30 Behind the Neck Elbow Punch Throughs

General Movement Prep

2 Sets: For Quality

6 Dumbbell Hang Muscle Cleans

6 Dumbbell Front Squats

6 Dumbbell Push Press

6 Scapular Pull-Ups + 6 Bar Kip Swings + 4-6 Strict Knee Raises

Specific Front Squat Prep and Build

Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)

3 Reps @ ~45-50%

3 Reps @ ~50-55%

3 Reps @ ~55-60%

3 Reps @ ~60-65%

Then put working loads on the barbell

Conditioning Prep and Primer (After Squats)

5 minutes of Toes to Bar Prep and Scaling Mods

-

2 Sets

2 Devils Press

3 Dumbbell Thrusters

4 Toes to Bar

Front Squat (Weightlifting Variable Reps & Sets)

Focus: Drive through full foot, maintain upright torso and tension in the front rack.

Modifications:

- Split Squat: For Back Pain / Discomfort

- Box Squat: Knee Pain and / or Back Pain

- Lighten the Load and Stick to 8 Reps @ light to moderate loads

"Body Movin'" (AMRAP - Rounds and Reps)

12:00 AMRAP

4 Devils Press

8 Dumbbell Thrusters

12 Toes to Bar

Dumbbells: (Rx50/35, S 40/25)
Goal: 7+ Rounds / ~1:30 / round

Score = Rounds + Reps

Stimulus: Total-body density workout combining posterior chain power, overhead stamina, and midline fatigue in a compact interval. Grip endurance and breathing mechanics are key throughout.

RPE: 8.5–9/10

Primary Objective:

Hold consistent pacing across all rounds with efficient breathing and smooth dumbbell transitions.

Secondary Objective:

Maintain unbroken Toes to Bar through the majority of the workout while managing grip fatigue strategically.

Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

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

HomeGrown AthletX - Functional Fitness (CrossFit)

View Public Whiteboard

Warm-Up Flow (Checkmark)

400m Group Run

-

1:00 Row or Bike or Ski

10 Dual Kettlebell Deadlifts, light loads

1:00 Bike or Row or Ski

:30/:30 Side Plank

-

10m A-Skips

10m B-Skips

10m High Knees

10m Butt Kicks

-

Build to Working Loads on Farmers Carry, then get into the workout

“No Sleep Till Brooklyn” (Time)

3 Rounds for Time:

500m Row or Ski

100ft Farmers Carry

400m Run

30/22 Cal Bike

100ft Farmers Carry

400m Run

Kettlebells 2 x (Rx70/53, S 53/44) Dumbbells 2 x (Rx70/50, S 60/40)
Time Domain: 30:00-35:00

Time Cap: 40:00

Score = Total Time

Stimulus: Aerobic endurance and total-body stamina under load. Sustained output across multiple cyclical efforts with repeated midline engagement from heavy carries.

RPE: 7-8/10

Primary Objective: Maintain consistent pacing across all three rounds with strong, steady effort through each machine and run segment.

Secondary Objective: Hold posture and grip integrity during both carries, minimizing breaks and transition 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

Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

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 - HGX-FIT (Progressive Overload/Accessories)

View Public Whiteboard

A: Deadlift (5x5 at 78-82%
B/T sets: 8/8 Single leg RDL (KB/DB) - heavier than last week)

B: Metcon (Checkmark)

3 sets

10 DB Sumo squats (heavy)

8/8 KB/DB Bulgarian split squats

***

3 sets

8 BB Reverse curls (weighted)

8 BB Bicep curls (weighted)

10 BB Drag curls (weighted)

Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

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

HomeGrown AthletX - Functional Fitness (CrossFit)

View Public Whiteboard

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

--

2 Sets: For Quality

:15/:15 Active Hang + Passive Hang

8 Bradford Press with Lockout

6 Inchworm Push-Ups

10 Alternating V-Ups

:10 Hollow Hold

Specific Barbell Prep

2 Sets

5 Behind the Neck Press in Split

3 Split Jerks w/ 1-2 sec Pause in Catch + Focused Recovery Steps

--

Add Loads

--

3 Sets Building to 70%

2 Split Jerk with 2 sec Pause in recovery on Second Rep

-

Then put working loads on the bar and start the clock

Primer Before the Strength EMOM

Touch on GHD Technique and Tackle 4-5 Reps

Build to Working loads on Dumbbell Bench Press and Tackle 4-5 reps

Touch on Strict Pull-Up Variations (Banded, Jumping with Eccentric, Toenail Spot, Ring Rows) and Perform 4-5 of working variation for the Strength EMOM

Split Jerk Complex (5 Rounds for weight)

Every 2:00 x 5 Sets

Pause Split Jerk + Split Jerk

1+2 @ 70%+

*Pause Split Jerk (Pause 1sec in Dip + 3 Second Hold in Catch)

% of Split Jerk
- Modifications:

- Adjust to Push Jerk or Push Press if the Split Jerk is a problematic movement for refining form and technique.

- Adjust to Dumbbell Split Jerk, Push Jerk or Push Press for those where the barbell creates movement limitations.

"Intergalactic" (AMRAP - Rounds)

16:00 EMOM

minute 1: 12/9 Strict Pull-Ups

minute 2: 15 Dumbbell Bench Press

minute 3: 18 GHD Sit-Ups (A: Abmat Sit-Ups)

minute 4: Rest

Loads: Choice
The reps here do not need to be unbroken, however that is the goal and what we are looking for. We would like to choose loads, modifications and scaling that allows for unbroken movements and consistency across all 4 Sets of strength EMOM

Score = Successful Rounds Completed

Stimulus: Controlled upper-body stamina and midline endurance under steady pacing. Focused on accumulating quality volume across gymnastics, pressing, and core movements without technical breakdown.

RPE: 7–8/10

Primary Objective: Complete all prescribed reps across each working minute with unbroken or near-unbroken sets.

Secondary Objective: Maintain consistent tempo and breathing across all rounds to preserve movement integrity.

Scoring = Rounds completed