Announcements

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

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Warm-Up:

Mobility and Body Heat (4-6 minutes)

2:00 Cardio Choice

:30 second Puppy Dog Pose

:20/:20 Scorpion Stretch

1:00 Hang From Pull-Up Bar

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General Movement Prep (6-8 minutes)

3 Sets

10 second Hollow Rock + 10 second Hollow Hold

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

4 Tempo Push-Ups (31x1)

20 second Sandbag Bear Hug Hold

Specific Movement Prep (4-5 minutes)

Go Over Gymnastics Complex and Scales, focusing on lat tension and compression through the midline

Move to working weights on the Sandbag and Carry for 50-100ft x 1-2 sets

Warm-Up Dumbbell Bench to Working Loads and tackle 2 sets of 3-4 reps

"I am the One Who Knocks" (AMRAP - Rounds and Reps)

16:00 AMRAP

1-2-3-4-5...

*Gymnastics Complex

100ft (30m) Sandbag Carry

8 Dumbbell Bench Press

Gymnastics Complex = 1 Strict Pull-Up + 1 Strict Toe to Bar

Sandbag = (Rx150/100, S 75/50)

Dumbbells = (Rx50/35, S 40/25)
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Goal: 6-8 Rounds

Primary Objective: Progress as far as possible in the ascending gymnastics complex while maintaining consistent pacing throughout the 16:00 window.

Secondary Objective: Manage grip and core fatigue efficiently to sustain movement quality under increasing volume.

Stimulus: Grip and core endurance test with gymnastics and weighted carries.

Upper body pressing fatigue will accumulate from strict pull-ups and dumbbell bench press.

Sustained, moderate-intensity workout requiring smart pacing to avoid early burnout.

RPE (Rate of Perceived Exertion): 7-9/10

First 6-8 minutes: Feels controlled, but grip starts to fatigue.

Second half: Managing upper body fatigue becomes the primary challenge.

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations