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)

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Warm-Up Flow (Checkmark)

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30/:30 Couch Stretch

:15/:15 Quadruped Spinal CARS

:30 Glute Bridge Iso Hold

General Movement Prep

2 Sets: For Quality

8/8 Single-Leg Romanian Deadlift (light DB/KB or bodyweight)

5/5 Dead-Stop Kettlebell Muscle-Cleans

10 Alternating Reverse Lunges

10 Bird-Dogs

10 Dead-Bugs

Specific Deadlift Prep and Build

Empty Barbell:

5 Romanian Deadlifts

5 Deadlifts (Top Down to Mid Shin)

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Add Loads

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3-4 Sets

3 Deadlifts, Building to 70% on the Barbell

Deadlift (Weightlifting Variable Reps & Sets)

Modifications:

- Adjust to Sumo Deadlift, Hex Bar Deadlifts, or Block Deadlifts to adjust range of motion and allow for hinge pattern from the floor

- Adjust Romanian Deadlifts @ 2121 Tempo for those developing hinge pattern

- Barbell Hip thrusts are good modification for athletes that have pain with most hinging movements

"Chimera" (AMRAP - Rounds)

15:00 EMOM

minute 1: 5/5 Single Kettlebell Dead-Stop Clean

minute 2: 25/25ft (7.5/7.5m) Single Arm Front Rack Kettlebell Walking Lunge

minute 3: 15 GHD Hip Extensions

minute 4: 20 Renegade Rows

minute 5: Rest

Kettlebell: 53/35lb, 24/16kg

Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Minutes completed as prescribed (i.e. if all work is completed, score is 15 rounds).

Stimulus: Posterior chain and trunk endurance under moderate loading.

RPE: 6-7/10

Primary Objective: Complete all prescribed reps within each minute, sustaining mechanical quality across all sets.

Secondary Objective: Maintain posture and bracing through loaded hinge and carry variations to develop trunk stability and balance.

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

Level 2:

Kettlebell: 44/26lb, 20/12kg

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

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Level 1:

15:00 EMOM

minute 1: 5/5 Single Kettlebell Dead-Stop Clean

minute 2: 25/25ft (7.5/7.5m) Goblet Walking Lunge

minute 3: 10 GHD Hip Extensions

minute 4: 16 Renegade Rows

minute 5: Rest

Kettlebell: 35/18lb, 16/12kg

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

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Masters 55+:

Kettlebell: 44/26lb, 20/12kg

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

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

Competitor:

Kettlebell: 70/53lb, 32/24kg

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

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Travel / Hotel:

15:00 EMOM

minute 1: 5/5 Single Arm Dumbbell Clean

minute 2: 12 Goblet Reverse. Lunges

minute 3: 15 Dual Dumbbell Romanian Deadlifts

minute 4: 20 Renegade Rows

minute 5: Rest

Choice on Loads

Mobility (Checkmark)

10/10 Quadruped Adductor Hip Rock (5s Pause)

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Down Dog Calf Stretch

1:00 Saddle Pose

Optional Accessories (Checkmark)

3 Sets:

50ft (15m) Sled Push, For Load

:30 Wall Sit

8-10 Glute Ham Raises *

Rest as minimally as possible between movements

Rest as needed b/t sets

*Can add banded assistance if needed