Announcements

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

HomeGrown AthletX - Functional Fitness (CrossFit)

OPEN GYM 6-7:30AM Warm-Up Flow (Checkmark)

General to Specific Prep

15/12 Cal Row @ 60-70%

5 Hang Snatch High Pull

5 Hang Muscle Snatch

1 Wall Walk + 15 sec Wall Facing Handstand Hold

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12/9 Cal Row @ 70-80%

5 Hang Muscle Snatch

5 Hang Power Snatch

1 Wall Walk + 15 sec Wall Facing Handstand Hold or HS Shoulder Taps or Weight Shifts

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9/7 Cal @ 80-85%

3 Hang Power Snatch +2 Low Hang Power Snatch

1 Wall Walk + 15 sec Wall Facing Handstand Hold or HS Shoulder Taps or Weight Shifts

*Move Barbell Off Floor and Get into Handstand Walk Practice, Movement Modifications and Adjustments to Get into Specific Skill Focused Work.

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Specific Prep After Handstand Walk

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Bring Barbell Back Out, Put Working Loads on Barbells and Practice Cycling.

2 Sets x 5 TnG Reps for smooth cadence and efficiency

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Assign Rowers, Stations, and movement flow with Waterfall style start

Handstand Walk (8 Rounds for distance)

8 Sets: For Distance

:30 on / :30 Off
Level 3: Handstand Walk

Level 2: 30 Sec Handstand Walk to Wall or Wall Supported Shoulder Taps

Level 1: Accumulate Wall Supported Hold / Straight Arm Plank / Ring Plank

Handstand Walk Skills and Progressions - Wall Facing Handstand Shoulder Taps

- Lateral Handstand Walk across the wall

- Handstand Walk to the Wall

- Partner Handstand Walk Drills

[Dasher: Home & Travel] (AMRAP - Reps)

For Reps:

12:00 EMOM

Minute 1: Max Machine Choice

Minute 2: Max Alt DB Power Snatch

Minute 3: Max Wall Walks

Minute 4: Rest

Dumbbell: (Rx50/35, S 40/25)

Wall Walk: 10in

"Dasher" (3 Rounds for reps)

For Reps:

12:00 EMOM

Minute 1: Max Calorie Row

Minute 2: Max Power Snatch

Minute 3: Max Wall Walks

Minute 4: Rest

Barbell: (Rx 75/55, S 65/45)

Wall Walk Standard: 10 inches
Score = Total Reps (Calories + Snatches + Wall Walks)

Goal: 80- 110+ reps

Stimulus: Mixed-modal interval conditioning with sustained power output, overhead stamina, and gymnastics control

RPE: 8.5/10

Time Domain: 12 minutes (3 working cycles)

Primary Objective: Maintain consistent output across all 3 rounds

Secondary Objective: Smooth, efficient snatches with minimal barbell drop-off

Mobility (Checkmark)

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold