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)

Movement and Mobilization

2:00 Cardio Choice

-

:30/:30 Active Scorpion Stretch

:30/:30 Active Pigeon Pose

:30 Childs Pose

:30 Down Dog to Up Dog

PVC Pipe Warm-Up

1 Round w/ PVC Pipe

10 PVC Pipe Passthroughs

10 PVC Pipe Around the Worlds

3 Dip Shrugs

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Overhead Squats

3 Snatch Balance to 4-6 in Drops (think low catch power snatch)

Barbell Primer

w/ Empty Bar

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Hang Power Snatch

-

Add Loads

-

3 Sets

Snatch Grip Lift Off

Slow Pull Power Snatch

Power Snatch

-

Then Build to Starting Loads

Primer:

Prior to Workout

2 Sets

3 TnG Power Snatch

3 Bar Facing Burpees

Power Snatch (Weightlifting Variable Reps & Sets)

athletes choice, does not need to be tng today

Modifications:

Adjust to a Hang Power Snatch, Block Power Snatch, or even move to a Power Clean for those with limitations in mobility and stability overhead or dealing with shoulder discomfort.

"Sabatage" (Time)

For Time:

5-7-9

Power Snatch

Bar Facing Burpees

Rest 1:00

9-7-5

Bar Facing Burpees

Power Snatch

Barbell: (Rx 115/75, S 95/65)
Time Domain: 5:00-7:00

Time Cap: 12:00

Score: Time to complete

Stimulus: Short sprint-style effort blending explosive barbell cycling with high-intensity burpees. The focus is barbell control and aerobic power under fatigue.

RPE: 9/10

Primary Objective: Complete both sequences unbroken or near-unbroken with fast transitions and consistent pacing between movements.

Secondary Objective: Hold barbell mechanics steady under high fatigue and minimize time lost between rounds.