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

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Go Over Kipping and Butterfly Pull-Ups

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@ 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

Modifications:

- For Back Pain: Scale to a Reverse Lunge or Split Squat

- For Knee Pain: Scale to a Box Squat or Barbell Hip Thrust

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

Stimulus: Muscular Endurance and Stamina

RPE: 8/10

Primary Objective: Unbroken Sets

Secondary Objective: Consistency across all sets