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

1:30 Cardio Choice

-

2 Sets: For Quality

10 Down Dog + Up Dog (Add Calf Gas Pedals in Down Dog)

10 Down Dog Alternating Toe Touches

10 Plank Shoulder Taps

10 Dual Dumbbell Upright Rows

10 Dual Dumbbell Strict Press

Specific Prep

2 Sets

3 Barbell Strict Press + 5 Barbell Push Press *Focused bracing positions, vertical bar path, and clear lockout, plus vertical dip and drive

:20 Sec Wall Supported Handstand Hold

2 Shuttle Runs

10 Renegade Rows

Barbell: Empty

Movement Specifics Prior to Workout

Strict Handstand Push-Ups Modifications

- Add 1 Abmat for a Riser to Reduce Range of Motion

- Box Piked Handstand Push-Ups ( Feet or Knees), High or Lower Box

- Down Dog Pike Push-Ups

- Tall Kneeling Dual Dumbbell Push Press

Then..

Get to Working Loads on Renegade Rows

Strict Press + Push Press (Weight)

15:00 Running Clock

Take 8:00 to Establish a Heavy Complex

3+5

-

Then

2 Sets x 3+5 @ 90% of Complex from above

Rest 2:00 b/t sets
Modifications:

- Adjust to strict press across, move to dumbbell strict press, or landmine press

Level 1: Athletes

Every 2:30 x 6 Sets

5 Strict Press @ 7 RPE Across

"Prancer" (AMRAP - Rounds and Reps)

For Reps:

10:00 AMRAP

16 Renegade Rows

4.5 Shuttle Runs

8 Strict Handstand Push-Ups

4.5 Shuttle Runs

Dumbbells: 2 × (Rx50/35, S 40/25)

Shuttle Run Standard: 25ft down + 25ft back *

*The 4.5 shuttle run allows athletes to start on one side of the gym, complete four full shuttles, run through to the wall for handstand push-ups, then return in the same fashion back to the dumbbells.
Score = Rounds + Reps

Goal: 3+ Rounds

Stimulus: Aerobic pacing with upper-body push/pull stamina

RPE: 7/10

Primary Objective: Maintain consistent round times through steady pacing.

Secondary Objective: Keep renegade rows unbroken and strict HSPU in 2 sets or less.

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 - Uniquely Abled Fitness

Warm-up (No Measure)

Christmas quiz

UAF 12 Days of Xmas (Checkmark)

100 m run

2 pvc overhead squat

Sandbag to shoulder

DB hang clean and press

Box get overs

KB swings

KB Deadlift

Sit-ups

Hanging knee raises

DB goblet squats

DB snatch

Burpees

Dallas:

100 m ski

:20 seconds oh kb hold

sandbag to shoulder

hang db clean + press

plate rollovers

kb swings

kb deadlift

Russian twist

Pull to stand

med ball slams

hang db snatch

cals bike

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: Metcon (Checkmark)

6 sets: Complex

4 Pendlay rows + 4 Bent over rows

**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

15 Banded lat pulls (from the rig post)

8 DBs Bicep curls

8 DBs Hammer curls

10/10 DB SA Preacher curls

B: Bulgarian Split Squat (5 sets
10/10 DBs/KBs Bulgarian split squats
***Work both positions)

Announcements

Gym Holiday Hours

Dec 24 Wed Christmas Eve- Gym Closed

Dec 25 Thur Christmas day- Gym Closed

Dec 26 Fri modified schedule classes at 8 am and 9am

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

: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

8 Scapular Push-Ups

4 Push-Ups

8/8 Single-Leg Glute Bridge March

8 Romanian Deadlifts

6 High Hang Muscle Cleans

4 Tall Power Cleans

Specific Barbell Prep

3 Sets: Building Loads on Each Set

Clean Lift Off + Slow Pull Power Clean + Power Cleans

5 Deadlifts

5 Dumbbell Bench Press

-

Then Work up to 80% on Power Clean, Follow each Power Clean set with 3 Deadlifts and get final loads set for Bench Press starting weight or plan for working weights across.

"Load Management" (Checkmark)

24:00 EMOM

minute 1: 1 Power Clean

minute 2: 5 Deadlifts

minute 3: 10 Dumbbell Bench Press

minute 4: Rest

Barbell: Starting @ 80% of 1RM Power Clean and increase by feel to a heavy for the day. The weight for the Deadlifts is the same loading as the Power Cleans

Dumbbell Bench: Choice on loading, unbroken sets
Score = Record working weights in notes

Primary Objective: Build to a technically sound, heavy Power Clean for the Day.

Secondary Objective: Hit all DB bench sets unbroken and manage fatigue across rounds.

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

Optional Accessory Finisher (Checkmark)

3 Sets: For Quality

15 GHD Hip Extensions

12-15 Dumbbell Chest Flys

Announcements

Gym Holiday Hours

Dec 24 Wed Christmas Eve- Gym Closed

Dec 25 Thur Christmas day- Gym Closed

Dec 26 Fri modified schedule classes at 8 am and 9am

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 Machine Choice

8 Air Squats

8 Cossack Squats

6 Inchworm Push-Up

4 No Jump Burpee

6 Scapular Pull-Up

4 Strict Knee Raise

Touches on Each Movement

:30 Machine Choice

1 Wall Walk

2 Push-Ups

3 Pull-Ups / Jumping Pull-Ups / Ring Rows

3 Toes to Bar / Knees to Elbows / Knee Raises

3/3 Suitcase Dumbbell Lunges

4 Goblet Squats

4 Alt Dumbbell Snatch

2/2 Single Arm Dumbbell Thruster

2/2 Single Arm Devils Press

"12 Days of Fitness" (Time)

1) Wall Walk

2) Burpees

3) Push-Ups

4) Pull-Ups

5) Toes to Bar

6) Dumbbell Suitcase Reverse Lunge (Each Side)

7) Dumbbell Goblet Squat

8) Alternating Dumbbell Snatch

9) Cal Bike , Row or Ski

10) Cal Row, Bike or Ski

11) Single Arm Dumbbell Thruster

12) Single Arm Devils Press (6 / Side)

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

Wall Walk to 10in
Score = Time

Time Domain: 22–35 minutes

Time Cap: 45 minutes

Primary Objective: Move steadily without redlining early, maintaining composure through rounds 6–12 where volume compounds. A note that you have completed half the workout once you get through the round of 9.

Secondary Objective:Use efficient transitions and keep rest between movements minimal; consistency outweighs speed early. Each movement set is built in a flow and complex style structure to keep transitions tight.

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

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 - Uniquely Abled Fitness

Warm-up (No Measure)

Updog/downdog

Bird dog

Scorpion

Thoracic roation

Leg kickovers

Cossack squat

Leg swings

Arm circles

:30 jog

:30 line hops

:30 air squat

Pull-ups (7 min EMOM
Pull-up or pull-up variation)

Power clean + 2 front squats (Weight)

Deck the Halls (AMRAP - Rounds and Reps)

AMRAP

20 jump rope or 30 split rope

10 wall ball shots

5 jumping pull-ups or ring rows

Announcements

Gym Holiday Hours

Dec 24 Wed Christmas Eve- Gym Closed

Dec 25 Thur Christmas day- Gym Closed

Dec 26 Fri modified schedule classes at 8 am and 9am

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Movement Prep

2 Sets:

20 Line Hops (Lateral / Forward and Back)

8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings

6 Inchworm to Hollow

10 Down Dog Alternating Toe Touches

6 Pike Push-Ups

Specific Prep

2 Sets:

:30 Double Unders or Double Under Practice

6 Russian KBS + 6 American Kettlebell Swings

6 Barbell Bradford Press w/Lockout

6 Barbell Push Press

Barbell Prep and Primer

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 75%

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

Split Jerk (Every 1:30 x 10 Sets
1RM Split Jerk

Starting @ 60-70% and building to a 1RM for the Day

Record Heavy)

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.

Level 1 / New Athletes:

Every 1:30 x 10 sets

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

"Higher Ground" (AMRAP - Rounds and Reps)

10:00 AMRAP

5 Shoulder to Overhead

10 American Kettlebell Swings

25* Double Unders

*Dubs increase by 5 reps each round

(25-30-35-40 …)

(same numbers for singles)

Barbell: (Rx155/105, S 125/85)

Kettlebell: (Rx53/35, S 44/26)
Score = Rounds + Reps

Goal: 7+ Rounds

Primary Objective: Maintain unbroken sets on S2OH and KB swings

Secondary Objective: Manage double-under fatigue as reps increase. Look to stay unbroken though the set of 50 reps

Announcements

Gym Holiday Hours

Dec 24 Wed Christmas Eve- Gym Closed

Dec 25 Thur Christmas day- Gym Closed

Dec 26 Fri modified schedule classes at 8 am and 9am

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

2-3 Sets: For Quality

9/7 Calorie Ski Erg or Row

15 Banded Pull-Aparts

10 Hollow Rocks

10 Alternating V-Ups

10 Deep Lunge Mountain Climbers

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-60%

-

Then Load to Working Weights on the Bar

-

Workout Primer after Bench Press

8 Scapular Pull-Ups

6 Bar Kip Swings

4 Strict Knee Raises

-

Bathroom Break or Drink

Bench Press (Take 12:00 to Establish
5RM Bench Press)

Goal: 90%+ of 1RM Bench

Level 1 / New Athletes:

Every 3:00 x 4 Sets

8 Reps @ 6-7 RPE (Relative Perceived Exertion)

"Hanging On" (Time)

For Time

100 Toes-to-Bar
Score = Time

Time Domain: 3-8 minutes

Time Cap: 12 minutes

Primary Objective: Maintain manageable, repeatable sets (5–10 reps) without early blow-up

Secondary Objective: Minimize total rest time by having a plan.

Body Building Finisher (Checkmark)

10:00 AMRAP

15 Tall Kneeling Banded Lat Pull Downs

:30/:30 Side Plank

10 Ring Tricep Extensions

10 Ring Bicep Curls

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)

Push/Pull (Checkmark)

10 sets: :90sec break after you finish each set

Set 1: 5 BB Seated Military press (80%)

Set 2: 5 Deadlift at 87-90% of 1RM

***

3 sets

10 BB good mornings (weighted - more than last week)

15 GHD hamstring developers - weighted

***

3 sets

12 reps (PICK two movements - Front, Side or Rear delt raises)

Announcements

Gym Holiday Hours

Dec 24 Wed Christmas Eve- Gym Closed

Dec 25 Thur Christmas day- Gym Closed

Dec 26 Fri modified schedule classes at 8 am and 9am

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

1:00 Row (:30 easy, :20 sec Moderate, :10 sec Hard)

5 Inchworm Push-Ups

20 Plank Shoulder Taps

15 Banded Good Mornings

10/10 Single Leg Glute Bridges

Specific Workout Prep

Take 6-10 minutes to build working loads for Snatches, Power Cleans and Deadlifts.

Practice cycling reps and quick singles as you build loads, depending on your strategy for the workout.

*Suggested Prep

Empty Barbell

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

- Add Loads -

3 Deadlifts

3 Power Snatch @ Working Weights

3 Power Cleans

- Add Loads -

3 Deadlifts

3 Power Cleans @ Working Weights

- Add Loads

3 Deadlifts @ Working Weights

–

2 x 3 Reps of Wall Walks, Practicing Efficiency and Speed up and down the wall. Go over movement standards and make sure your feet move first before your hands. Then on the way down make sure your hands touch the line before our feet come down back to the starting position.

Workout Primer (Checkmark)

1 Wall Walks

10 Calorie Row (6 Moderate + 4 Hard)

1 Wall Walk

6 Deadlifts

1 Wall Walk

4 Power Cleans

1 Wall Walks

2 Power Snatch

1 Wall Walk

5 Calorie Row Hard

-

Take 5:00 minutes then tackle the workout.

Open 25.3 (Time)

For Time:

5 Wall Walks

50-Calorie Row

5 Wall Walks

25 Deadlifts

5 Wall Walks

25 Cleans

5 Wall Walks

25 Snatches

5 Wall Walks

50-Calorie Row

Score = Time

Time Cap = 20:00

Loads:

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

Clean: (Rx135/95, S 115/75)

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

Wall Walk to 10in From the Wall
Score = Time

Time Domain: 12–20 minutes

Time Cap: 20 minutes

Primary Objective: Hold strong, repeatable wall walk technique without excessive rest between reps. This is where the most time will be eaten up today.

Secondary Objective: Break barbell sets smartly to avoid major blow-ups on the snatches and final row

Optional Accessories (Checkmark)

3 Sets: For Quality

12 Dumbbell Sorenson Rows

:15/:15 Side Star Plank

:15/:15 Copenhagen Plank