Announcements

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

Rowathon

Sunday Dec 14th 1-3 pm

$20 to participate

Venmo: https://www.venmo.com/u/uniquelyabledhomegrown

HomeGrown AthletX - Functional Fitness (CrossFit)

View Public Whiteboard

Warm-Up Flow (Checkmark)

General Prep

3 Sets: For Quality

1:00 Cardio Choice

10 Goblet Cossack Squats

:15/:15 Single Arm Kettlebell Overhead Hold

10 Hollow Rocks

:10 Hollow Hold

Specific Barbell Prep

Warm-Up Barbell Back Rack Reverse Lunges (From the Rack)

3 Sets x 5/5 Working Up to Prescribed Loading for the Day

Rest 30-60 seconds between sets on build up loading

Back Rack Reverse Lunges (4 Rounds for weight)

For Load:

Every 3:00 x 4 Sets

8/8 Reps

*Look to complete at 40% of 1RM Back Squat

This means all 8 on one leg then all 8 on the next leg.
Modifications:

- Adjust to Goblet Reverse Lunges or Dual Dumbbell Farmers Reverse Lunges

- Alternatively consider adjusting to Step-Ups as that can be a better option than lunges for those experiencing knee or hip discomfort.

"Gorgon" (AMRAP - Rounds)

16:00 EMOM

minute 1: 10 Dual Dumbbell Box Step-Overs

minute 2: 15 GHD Sit-Ups

minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

minute 4: 40 second Forearm Plank

Box Height: 24/20in

Dumbbells: 2 x 35/25lb, 15/12kg

Kettlebell: 53/35lb, 24/16kg
Score = Minutes completed as prescribed.

Stimulus: Posterior chain stability, midline endurance, and unilateral balance.

RPE: 7/10

Primary Objective:Complete all prescribed work each minute with quality movement and consistency across all rounds.

Secondary Objective: Focus on midline engagement during all carries and planks to maintain posture and control under load.

[Gorgon: L2, L1, & Masters 55+] (AMRAP - Rounds)

Level 2:

16:00 EMOM

minute 1: 10 Dual Dumbbell Box Step-Overs

minute 2: 15 GHD Sit-Ups

minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

minute 4: 40 second Forearm Plank

Box Height: 24/20in

Dumbbells: 2 x 25/15lb, 12/7kg

Kettlebell: 44/26lb, 20/12kg

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Level 1:

16:00 EMOM

minute 1: 10 Single Dumbbell Box Step-Overs

minute 2: 15 Abmat Sit-Ups

minute 3: 100ft Farmers Carry

minute 4: 30 second Forearm Plank

Box Height: 24/20in

Dumbbell: 2 x 25/15lb, 12/7kg

Kettlebells: 44/26lb, 20/12kg

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Masters 55+:

16:00 EMOM

minute 1: 10 Dual Dumbbell Box Step-Overs

minute 2: 15 GHD Sit-Ups (Reduced Range of Motion)

minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

minute 4: 40 second Forearm Plank

Box Height: 20/18in

Dumbbells: 2 x 25/15lb, 12/7kg

Kettlebell: 44/26lb, 20/12kg

[Gorgon: Competitor & Travel] (AMRAP - Rounds)

Competitor:

16:00 EMOM

minute 1: 12 Dual Dumbbell Box Step-Overs

minute 2: 20 GHD Sit-Ups

minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

minute 4: 50 second Forearm Plank

Box Height: 24/20in

Dumbbells: 2 x 50/35lb, 22.5/15kg

Kettlebell: 70/53, 24/16kg

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Travel / Hotel:

16:00 EMOM

minute 1: 10 Dual Dumbbell Bench Step-Ups

minute 2: 15 V-Ups

minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

minute 4: Forearm Plank

Box Height: 24/20in

Dumbbells: 2 x 35/25lb, 15/12kg

Kettlebell: 53/35lb, 24/16kg

Mobility (Checkmark)

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Optional Accessories (Checkmark)

For Quality

3 Sets

10/10 Single Leg Romanian Deadlifts

:30 Hollow Hold

:60 Wall Sit