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

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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

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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

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

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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

Flow

At the start of the workout:

P1 begins on the rower

P2 begins on rope climbs

Both athletes complete their assigned station, then switch and complete the other station.

Once both movements are done, partners move together to:

12 Synchro Box Jumps (synchronized lockout on top)

16 Synchro Push Press (synchronized lockout overhead)

Partners complete these four movements on repeat for the full 25 minutes.

Goal: 3.5–5+ full rounds

Time Domain: Extended partner conditioning (25 minutes)

Stimulus: Mixed-modal partner cycling with synchronized elements, moderate barbell volume, and rope climbing under fatigue

RPE: 8/10

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