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)

General Prep

2:00 Cardio Choice

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2 Sets: For Quality

:15/:15 Active Hang + Passive Hang

8 Bradford Press with Lockout

6 Inchworm Push-Ups

10 Alternating V-Ups

:10 Hollow Hold

Specific Barbell Prep

2 Sets

5 Behind the Neck Press in Split

3 Split Jerks w/ 1-2 sec Pause in Catch + Focused Recovery Steps

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Add Loads

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3 Sets Building to 70%

2 Split Jerk with 2 sec Pause in recovery on Second Rep

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Then put working loads on the bar and start the clock

Primer Before the Strength EMOM

Touch on GHD Technique and Tackle 4-5 Reps

Build to Working loads on Dumbbell Bench Press and Tackle 4-5 reps

Touch on Strict Pull-Up Variations (Banded, Jumping with Eccentric, Toenail Spot, Ring Rows) and Perform 4-5 of working variation for the Strength EMOM

Split Jerk Complex (5 Rounds for weight)

Every 2:00 x 5 Sets

Pause Split Jerk + Split Jerk

1+2 @ 70%+

*Pause Split Jerk (Pause 1sec in Dip + 3 Second Hold in Catch)

% of Split Jerk
- Modifications:

- Adjust to Push Jerk or Push Press if the Split Jerk is a problematic movement for refining form and technique.

- Adjust to Dumbbell Split Jerk, Push Jerk or Push Press for those where the barbell creates movement limitations.

"Intergalactic" (AMRAP - Rounds)

16:00 EMOM

minute 1: 12/9 Strict Pull-Ups

minute 2: 15 Dumbbell Bench Press

minute 3: 18 GHD Sit-Ups (A: Abmat Sit-Ups)

minute 4: Rest

Loads: Choice
The reps here do not need to be unbroken, however that is the goal and what we are looking for. We would like to choose loads, modifications and scaling that allows for unbroken movements and consistency across all 4 Sets of strength EMOM

Score = Successful Rounds Completed

Stimulus: Controlled upper-body stamina and midline endurance under steady pacing. Focused on accumulating quality volume across gymnastics, pressing, and core movements without technical breakdown.

RPE: 7–8/10

Primary Objective: Complete all prescribed reps across each working minute with unbroken or near-unbroken sets.

Secondary Objective: Maintain consistent tempo and breathing across all rounds to preserve movement integrity.

Scoring = Rounds completed