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:

:30 Jump Rope Practice

15 Banded Pull-Aparts

12 Bear Plank Shoulder Taps

9 Glute Bridges @ 3030 Tempo

6 Compression Sit-Ups

6/6 Single Kettlebell Suitcase Deadlift

Specific Prep

Build to working weights on Bench Press with 2 Sets x 3-5 Reps

-

2 Sets

20 Double Unders or 40 Single Unders

6-8 GHD Sit-Ups or Modification / Short Range / V-Ups / Weighted Sit-Ups

100ft (30m) Farmers Carry

-

Then get into flow and waterfall style start

“Donner” (4 Rounds for distance)

20:00 EMOM

Minute 1: 15 GHD Sit-Ups

Minute 2: 15 Bench Press

Minute 3: 50 Double Unders

Minute 4: Max Distance Farmer Carry

Minute 5: Rest

Bench Press: (Rx135/95, S 115/75)

Farmer Carry: (Rx70/53, S 53/44)
Score = Total Distance Accumulated on Farmer Carry

Goal: Maintain 200ft/60m + Farmers Carry Each Round

Time Domain: 4:00 on / 1:00 off EMOM with :40/:20 work rest each minute, (1:00 for Farmers Carry)

Primary Objective: Hit all required reps within each working minute

Secondary Objective: Maintain steady, repeatable distance on the farmer carry

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 - 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

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:

1:00 Cardio Choice

10 Alternating Box Step-Ups

5/5 World's Greatest Stretch

10 Alt Box Step-Ups + 5 Box Jumps

5/5 Single Arm Ring Row

5 Barbell Strict Press

---

5 minutes of Burpee Number Game

1 = Standing

2 = Top of Plank

3 = Bottom of Push-Up

4 = Feet to Outside of Hands

5 = Jump

As an examples

3+5 = Full Burpee

2+3+2 = Push-Up

4+5 = Squat Jump

2+1 = Up Down

--

2 Sets:

7 Empty Barbell Thrusters

7 Abmat Sit-Ups

5 Box Jump Overs

3 Burpee Pull-Ups

Rope Climb Skill Work (Checkmark)

Rope Climb Skill Work

Practice Lock and Stand

Then Practice Movement Up Rope and Rope Climb Descents

-

Then Get to Working Loads on Push Press and Working Height on Box Jumps

-

Practice Synchro Movements with Partner and get stations ready for the workout

"Sleigh Ride" (AMRAP - Rounds and Reps)

For Reps:

25:00 AMRAP (Partners)

Partner 1: 15/12 Cal Row or Ski (Each)

Partner 2: 2 Rope Climbs (Each)

12 Synchro Box Jumps

16 Synchro Push Press

Barbell: (Rx 95/65, S 75/55)

Box Height: (Rx30/24, S 24/20″)
Score = Total Reps Completed as a Team

Primary Objective: Maintain consistent pacing and partner split strategy with minimal downtime

Secondary Objective: Smooth Synchro Movements and even pacing throughout

Mobility (Checkmark)

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

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

-

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

-

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

-

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

-

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

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

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)

GYM CLOSED Warm-Up Flow (Checkmark)

General to Specific Flow

400m Run

-

8 Scapular Pull-Ups

8 Scapular Push-Ups

8 Tempo Air Squats 2220 Tempo

:30 Jump Rope Practice-

8 Ring Rows

8 Elevated Push-Ups

8 Tempo Push-Ups 2121 Tempo

20 Double Unders or 40 Single Unders

-

4 Strict Pull-Ups

6 Push-Ups

8 Air Squats

16 Double Unders or 32 Single Unders

"Comet" (Time)

For Time:

12 Rounds:

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

30 Double Unders
Score = Time

Goal: 18–26 minutes

Time Domain: Mid-range endurance workout with repeatable round times

Primary Objective: Maintain consistent round pacing without early fall-off

Secondary Objective: Keep strict pull-ups in quick, controlled sets throughout

Announcements

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

HomeGrown AthletX - Functional Fitness (CrossFit)

OPEN GYM 6-7:30AM Warm-Up Flow (Checkmark)

General to Specific Prep

15/12 Cal Row @ 60-70%

5 Hang Snatch High Pull

5 Hang Muscle Snatch

1 Wall Walk + 15 sec Wall Facing Handstand Hold

-

12/9 Cal Row @ 70-80%

5 Hang Muscle Snatch

5 Hang Power Snatch

1 Wall Walk + 15 sec Wall Facing Handstand Hold or HS Shoulder Taps or Weight Shifts

-

9/7 Cal @ 80-85%

3 Hang Power Snatch +2 Low Hang Power Snatch

1 Wall Walk + 15 sec Wall Facing Handstand Hold or HS Shoulder Taps or Weight Shifts

*Move Barbell Off Floor and Get into Handstand Walk Practice, Movement Modifications and Adjustments to Get into Specific Skill Focused Work.

-

Specific Prep After Handstand Walk

-

Bring Barbell Back Out, Put Working Loads on Barbells and Practice Cycling.

2 Sets x 5 TnG Reps for smooth cadence and efficiency

-

Assign Rowers, Stations, and movement flow with Waterfall style start

Handstand Walk (8 Rounds for distance)

8 Sets: For Distance

:30 on / :30 Off
Level 3: Handstand Walk

Level 2: 30 Sec Handstand Walk to Wall or Wall Supported Shoulder Taps

Level 1: Accumulate Wall Supported Hold / Straight Arm Plank / Ring Plank

Handstand Walk Skills and Progressions - Wall Facing Handstand Shoulder Taps

- Lateral Handstand Walk across the wall

- Handstand Walk to the Wall

- Partner Handstand Walk Drills

[Dasher: Home & Travel] (AMRAP - Reps)

For Reps:

12:00 EMOM

Minute 1: Max Machine Choice

Minute 2: Max Alt DB Power Snatch

Minute 3: Max Wall Walks

Minute 4: Rest

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

Wall Walk: 10in

"Dasher" (3 Rounds for reps)

For Reps:

12:00 EMOM

Minute 1: Max Calorie Row

Minute 2: Max Power Snatch

Minute 3: Max Wall Walks

Minute 4: Rest

Barbell: (Rx 75/55, S 65/45)

Wall Walk Standard: 10 inches
Score = Total Reps (Calories + Snatches + Wall Walks)

Goal: 80- 110+ reps

Stimulus: Mixed-modal interval conditioning with sustained power output, overhead stamina, and gymnastics control

Primary Objective: Maintain consistent output across all 3 rounds

Secondary Objective: Smooth, efficient snatches with minimal barbell drop-off

Mobility (Checkmark)

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

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 - HGX-FIT (Progressive Overload/Accessories)

A: Bench Press (5x3 at 88-90%
10 Diamond push-ups
***Rest :90sec after each set
)

B: Metcon (Checkmark)

3 sets

10 BB Close grip bench press

12 DBs Barrel press (floor)

12 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 - Legends (65+)

Metcon (Checkmark)

Interval training

Banded face pulls

Wood chops

Paloff press

Small plates (Y, T, W)

Plate ground to overhead

Wall push-ups

Supported squats (Rig post)

Single leg balance

Plate halos

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)

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

-

10 Bootstrap Squats

10 Cossack Squats

5 Inchworm Push-Ups

10 Alternating Box Step-Ups

8 Scapular Pull-Ups

8 Bar Kip Swings

8 Ring Rows or 4/4 Single Arm Ring Rows

-

15 Air Squats

5 No Jump Burpees

10 Alternating Box Step-Ups + 5 Box Jumps

8 Bar Kip Swings, Building Strong Kip

4 Strict Pull-Ups or 8 Ring Rows or 4/4 Single Arm Ring Rows

Specific Prep

6 Tall Muscle Cleans

:20 Behind The Neck Elbow Punch Throughs

6 Front Squats

4 Burpee Box Jump Overs

4 Bar Muscle-Up Hip Drives or Kipping Pull-Ups

-

6 Front Squats @ Working Loads

4 Burpee Box Jump Overs

-

Then Get into deeper dive in Bar Muscle-Up Work

Gymnastics Skill Progression (Checkmark)

Skill Progressions : Bar Muscle-Ups

Spend 10-15 minutes Practicing Drills and Progressions

- Jumping Kip and Pull to Hips

- Banded Bar Muscle-Ups

- Box Bar Muscle-Up

- Bar Muscle-Up Hip Drive Drill

Focus on going into these progressions with the goals of progressing from the basic bar kip swing, to a more dynamic hip pop and drive the bar to the hips, before progressing to the more advanced Bar Muscle-Up Drills.

“Rudolph” (AMRAP - Rounds and Reps)

#TEAMPRVNTUESDAY

For Reps:

16:00 AMRAP

40 Front Squats

30 Burpee Box Jump Overs (Box Facing)

20 Bar Muscle-Ups

Barbell: (Rx 95/65, S 75/55)

Box Height: (Rx24/20, S 20/16″)
Score = Total Reps

Goal: 150-220 reps (90 reps = 1 round)

Primary Objective: Bar Muscle-Up / Pull-Up Management

Secondary Objective: Front Squat and Burpee Box Jump Over Consistency

Optional Accessories (Checkmark)

For Quality

3-4 Sets

:20/:20 Single Leg Wall Sit

:30/:30 Single Arm Plank

30 Russian Twists (Over and Back = 1 Rep)