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

2-3 Sets: For Quality

:30 Jump Rope (Singles / Doubles / Boxer Shuffle)

5 Inchworm to Hollow (3sec Pause)

15 Banded Pull-Aparts

10 Hollow Rocks

10 Alternating V-Ups

8 Bar Kip Swings

4 Strict Knee Raises

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50%

3 Bench Press @ 60%

3 Bench Press @ 65%

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Then Load to Working Weights on the Bar

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Workout Prep After Bench Press

1-2 Sets

15-25 Double Unders or 30-40 Single Unders

8 Bar Kip Swings

4 Strict Knee Raises

4-6 Toes to Bar or Building Toes to Target or Alternating Toes to Bar / Toes to Target.

1-2 Wall Walks

Bench Press (Weightlifting Variable Reps & Sets)

Modifications:

- Adjust to Floor Press or Dumbbell Bench Press for shoulder impingement issues

- Look to move to a close grip bench if pain in the anterior delt / shoulder capsule.

- If needed adjust to landmine press

"Medusa" (AMRAP - Rounds and Reps)

15:00 AMRAP

1-2-3-4-5...Wall Walk

5-10-15-20-25... Toes to Bar

10-20-30-40-50... Double Unders

Continue progressing by 1 Wall Walk, 5 Toes to Bar, and 10 Double Unders each set

Wall Walk: 10in
Score = Rounds + Reps

Goal: Through the 5th round and into the round of 6.

Stimulus: Midline endurance and shoulder stamina.

RPE: 8–9/10

Primary Objective: Keeping sets of 5+ on Toes to Bar throughout

Secondary Objective: Keep Wall Walks to averaging 10-15 sec / rep

[Medusa: L2, L1, & Masters 55+] (AMRAP - Rounds and Reps)

Level 2:

15:00 AMRAP

1-2-3-4-5 Wall Walk

3-6-9-12-15... Toes to Bar

6-12-18-24-30 Double Unders

Wall Walk to 20in

Continue progressing by 1 Wall Walk, 3 Toes to Bar, and 6 Double Unders each set

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Level 1:

15:00 AMRAP

1-2-3-4-5...Wall Walk

5-10-15-20-25... Kipping Knee Raises

10-20-30-40-50... Single Unders

Wall Walk to 30in

Continue progressing by 1 Wall Walk, 5 Knee Raises, and 10 Single Unders each set

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Masters 55+:

15:00 AMRAP

1-2-3-4-5 Wall Walk

3-6-9-12-15... Toes to Bar

6-12-18-24-30 Double Unders

Wall Walk to 20in

Continue progressing by 1 Wall Walk, 3 Toes to Bar, and 6 Double Unders each set

[Medusa: Competitor & Travel] (AMRAP - Rounds and Reps)

Competitor:

As prescribed

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Travel / Hotel:

15:00 AMRAP

1-2-3-4-5...Wall Walk

5-10-15-20-25... V-Ups

10-20-30-40-50... Double Unders

Continue progressing by 1 Wall Walk, 5 Toes to Bar, and 10 Double Unders each set

Wall Walk: 10in

Mobility (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Optional Accessories (Checkmark)

For Quality:

3 Sets

"Dumbbell Chest Complex"

10 Dumbbell Skull Crushers

10 Dumbbell Chest Flys

10 Dumbbell Hex Press

Rest as needed b/t complex