23Nov
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)
Warm-Up Flow (Checkmark)
General Prep
3 Sets: For Quality
1:00 Cardio Choice
10 Goblet Cossack Squats
:15/:15 Single Arm Kettlebell Overhead Hold
10 Hollow Rocks
:10 Hollow Hold
Specific Barbell Prep
Warm-Up Barbell Back Rack Reverse Lunges (From the Rack)
3 Sets x 5/5 Working Up to Prescribed Loading for the Day
Rest 30-60 seconds between sets on build up loading
Back Rack Reverse Lunges (4 Rounds for weight)
For Load:
Every 3:00 x 4 Sets
8/8 Reps
*Look to complete at 40% of 1RM Back Squat
This means all 8 on one leg then all 8 on the next leg.
Modifications:
- Adjust to Goblet Reverse Lunges or Dual Dumbbell Farmers Reverse Lunges
- Alternatively consider adjusting to Step-Ups as that can be a better option than lunges for those experiencing knee or hip discomfort.
"Gorgon" (AMRAP - Rounds)
16:00 EMOM
minute 1: 10 Dual Dumbbell Box Step-Overs
minute 2: 15 GHD Sit-Ups
minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
minute 4: 40 second Forearm Plank
Box Height: 24/20in
Dumbbells: 2 x 35/25lb, 15/12kg
Kettlebell: 53/35lb, 24/16kg
Score = Minutes completed as prescribed.
Stimulus: Posterior chain stability, midline endurance, and unilateral balance.
RPE: 7/10
Primary Objective:Complete all prescribed work each minute with quality movement and consistency across all rounds.
Secondary Objective: Focus on midline engagement during all carries and planks to maintain posture and control under load.
[Gorgon: L2, L1, & Masters 55+] (AMRAP - Rounds)
Level 2:
16:00 EMOM
minute 1: 10 Dual Dumbbell Box Step-Overs
minute 2: 15 GHD Sit-Ups
minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
minute 4: 40 second Forearm Plank
Box Height: 24/20in
Dumbbells: 2 x 25/15lb, 12/7kg
Kettlebell: 44/26lb, 20/12kg
---
Level 1:
16:00 EMOM
minute 1: 10 Single Dumbbell Box Step-Overs
minute 2: 15 Abmat Sit-Ups
minute 3: 100ft Farmers Carry
minute 4: 30 second Forearm Plank
Box Height: 24/20in
Dumbbell: 2 x 25/15lb, 12/7kg
Kettlebells: 44/26lb, 20/12kg
---
Masters 55+:
16:00 EMOM
minute 1: 10 Dual Dumbbell Box Step-Overs
minute 2: 15 GHD Sit-Ups (Reduced Range of Motion)
minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
minute 4: 40 second Forearm Plank
Box Height: 20/18in
Dumbbells: 2 x 25/15lb, 12/7kg
Kettlebell: 44/26lb, 20/12kg
[Gorgon: Competitor & Travel] (AMRAP - Rounds)
Competitor:
16:00 EMOM
minute 1: 12 Dual Dumbbell Box Step-Overs
minute 2: 20 GHD Sit-Ups
minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
minute 4: 50 second Forearm Plank
Box Height: 24/20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53, 24/16kg
---
Travel / Hotel:
16:00 EMOM
minute 1: 10 Dual Dumbbell Bench Step-Ups
minute 2: 15 V-Ups
minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
minute 4: Forearm Plank
Box Height: 24/20in
Dumbbells: 2 x 35/25lb, 15/12kg
Kettlebell: 53/35lb, 24/16kg
Mobility (Checkmark)
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
Optional Accessories (Checkmark)
For Quality
3 Sets
10/10 Single Leg Romanian Deadlifts
:30 Hollow Hold
:60 Wall Sit
22Nov
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)
Warm-Up Flow (Checkmark)
General Prep
2 Sets: For Quality
:30 Bike
:15 Transition
:30 (AMRAP : 3 High Pulls + 3 Tall Muscle Cleans + 3 Strict Press)
:15 Transition
:30 Wall Supported Handstand Hold
:15 Transition
:30 Alternating Box Step-Ups
:15 Transition
Specific Prep:
2-3 Sets:
7/5 Calorie Echo Bike
5 Hang Power Cleans, Building to Working Loads
3-5 Strict Handstand Push-Ups, Box Piked Handstand Push-Ups, or Down Dog Pike Push-Ups
5 Box Jumps, Building to Working Height
"Cerberus" (Time)
For Time: 3 Person Teams
Athlete 1:
200/140 Calorie Echo Bike
-
Athlete 2:
5 Rounds
20 Hang Power Cleans
15 Strict Handstand Push-Ups
10 Box Jumps
Barbell: 135/95lb, 61/43kg
Box Height: 30/24in
*2 Athletes working and one rest at all times. One Athlete working on Station 1: (Bike) and 1 athlete working on the Station 2: (Triplet) at all times with one athlete resting and alternate in on either the bike or the triplet at any time in order to complete the workout as fast as possible.
M/M/F Teams: 180 Calories
F/F/M: Teams: 160 Calories
Score = Time:
Time Domain: 15:00 - 22:00
Time Cap: 25:00
Stimulus: Team Workout with focus on barbell cycling and strict gymnastics work
RPE: 8–9/10
Primary Objective: Maintain consistent pacing between the bike and triplet stations with seamless transitions between athletes.
Secondary Objective: Hold technical proficiency on Hang Power Cleans and Strict HSPU under fatigue, avoiding failed reps or rest longer than :10 before rotating.
[Cerberus: L2, L1, & Masters 55+] (Time)
Level 2:
For Time: 3 Person Teams
Athlete 1:
200/140 Calorie Echo Bike
-
Athlete 2:
5 Rounds
20 Hang Power Cleans
15 Handstand Push-Ups
10 Box Jumps
Barbell: 115/75lb, 52/34kg
Box Height: 24/20in
---
Level 1:
For Time: 3 Person Teams
Athlete 1:
150/105 Calorie Echo Bike
-
Athlete 2:
5 Rounds
20 Hang Power Cleans
15 Push Press
10 Box Step-Ups
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in
---
Masters 55:
For Time: 3 Person Teams
Athlete 1:
180/130 Calorie Echo Bike
-
Athlete 2:
5 Rounds
20 Hang Power Cleans
15 Handstand Push-Ups
10 Box Jumps
Barbell: 115/75lb, 52/34kg
Box Height: 24/20in
[Cerberus: Competitor & Travel] (Time)
Competitor:
Barbell: 155/105lb, 70/48kg
Strict Deficit Handstand Push-Ups: 3/1.5in
Box Height: 30/24in
---
Travel / Hotel: Solo
For Time
1 Mile Run
Into..
5 Rounds
10 Dual Dumbbell Hang Power Cleans
5 Strict Handstand Push-Ups
10 Bench Jumps
Dumbbells: 2 x 50/35lb, 22.5/15kg
Bench Height: 18in
Mobility (Checkmark)
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00/:100 Scorpion Stretch
1:00 Child’s Pose
Optional Accessories (Checkmark)
3 Sets
For Quality:
10/10 Single Leg Dumbbell Hip Thrust
8/8 Side Plank Banded Rows
21Nov
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)
Warm-Up Flow (Checkmark)
General Prep
2 Sets
200m Run
10 Ring Rows
8/8 Single Arm Dumbbell Deadlifts
8 Goblet Squats
10 Deep Lunge Mountain Climbers
Specific Prep
2 Sets
10m A Skips + 10m B-Skips
6 Bar Kip Swings / Elevator Kipping Pull-Ups
6 Alt Dumbbell Snatch
6 Goblet Squats
4 Lateral Burpees over Dumbbells
"Fenrir" (Time)
2 Rounds for Time
400m Run
20 Pull-Ups
400m Run
20 Alternating Dumbbell Snatch
400m Run
20 Goblet Squats
400m Run
20 Lateral Burpees over the Dumbbell
Dumbbell: 50/35lb, 22.5/15kg
Score = Time
Goal: 25:00 - 32:00
Time Cap: 35:00
Stimulus: Aerobic stamina and muscular endurance with sustained cyclical output.
RPE: 8–9/10
Primary Objective: Maintain consistent 400m splits across both rounds while moving smoothly through transitions between movements.
Secondary Objective: Keep all movements quick and efficient with the goal of maintaining close to unbroken sets on each round.
[Fenrir: L2, L1, & Masters 55+] (Time)
Level 2:
2 Rounds for Time
400m Run
16 Pull-Ups
400m Run
16 Alternating Dumbbell Snatch
400m Run
16 Goblet Squats
400m Run
16 Lateral Burpees over the Dumbbell
Dumbbell: 35/25lb, 15/12kg
---
Level 1:
2 Rounds for Time
400m Run
20 Jumping Pull-Ups
400m Run
20 Alternating Dumbbell Hang Snatch
400m Run
20 Air Squats
400m Run
12 Burpees
Dumbbell: 25/15lb, 12/7kg
---
Masters 55+:
2 Rounds for Time
400m Run
16 Pull-Ups
400m Run
16 Alternating Dumbbell Snatch
400m Run
16 Goblet Squats
400m Run
16 Lateral Burpees over the Dumbbell
Dumbbell: 30/20lb, 14/9kg
[Fenrir: Competitor & Travel] (Time)
Competitor:
2 Rounds for Time
400m Run
20 Chest to Bar Pull-Ups
400m Run
20 Alternating Dumbbell Snatch
400m Run
20 Goblet Squats
400m Run
20 Lateral Burpees over the Dumbbell
Dumbbell: 70/50lb, 32/22.5kg
---
Travel / Hotel:
2 Rounds for Time
400m Run
15 Strict Pull-Ups
400m Run
20 Alternating Dumbbell Snatch
400m Run
20 Goblet Squats
400m Run
20 Lateral Burpees over the Dumbbell
Dumbbell: 50/35lb, 22.5/15kg
Mobility (Checkmark)
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Friday Finisher (Optional) (Checkmark)
3 Sets: For Quality
10-12 Dual Dumbbell Prone Rows
10-12 Dual Dumbbell Zottman Curls
15 Wall Tibialis Raises
20Nov
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)
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%
-
Then Load to Working Weights on the Bar
-
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
---
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
---
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
---
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
19Nov
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)
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)
-
Add Loads
-
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
---
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
---
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
---
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
18Nov
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)
Warm-Up Flow (Checkmark)
250/200m Row (easy)
-
:20/:20 Active Scorpion Stretch
:30 Prayer Stretch
:20 Extended Plank Reverse Bridge
General Prep
250m Row (Workout Pace)
-
2 Sets: For Quality
6 Alternating Box Step-Ups + 4 Box Jumps
10 Hollow Ups
10 Arch-Ups
5 No Jump Burpees
Ring Muscle-Up Progression (Checkmark)
Ring Muscle-Up Progression
-
2 Sets
5 Ring Muscle -Up Row
10 sec Ring Support Hold
3 sec Ring Dip Negative
10 sec Bottom of Ring Dip Hold
- Negative Ring Dip
5:00-8:00 Practice
Low Ring Banded Ring Muscle-Ups
or
Toenail Spot Ring Muscle-Ups
or
High Ring Muscle-Up Swings + Ring Snap Back / Pull
Gymnastics Skill Session: Ring Muscle-Up (6 Rounds for reps)
Every 90 seconds x 6 Sets
2-4 Ring Muscle-Ups
Competitor: Unbroken Set of Ring Muscle-Ups
Strict Strength Level 3: 6 Strict Pull-Ups + 6 Strict Ring Dips
Level 2: 2-4 Low Ring Banded Ring Muscle-Ups
Level 1: 6 Ring Rows + 6 Ring Push-Ups
Masters 55+: 6 Strict Pull-Ups + 6 Strict Ring Dips
"Griffin" (Time)
3 Rounds for Time
500/450m Row
25 Abmat Sit-Ups
15 Burpee Box Jump Overs
Box Height: 24/20in
Score = Time
Goal: 13:00-16:00
Time Cap: 18:00
Stimulus: Aerobic power and midline endurance with cyclical transitions.
RPE: 8/10
Primary Objective: Complete each round in 4:15–5:15, maintaining consistent pacing and clean transitions.
Secondary Objective: Complete Burpee Box Jump Overs in sub 90 seconds / set
[Griffin: L2, L1, & Masters 55+] (Time)
Level 2:
3 Rounds for Time
500/450m Row
24 Abmat Sit-Ups
12 Burpee Box Jump Overs
Box Height: 24/20in
---
Level 1:
3 Rounds for Time
400/350m Row
20 Abmat Sit-Ups
10 Burpee Box Step-Overs
Box Height: 24/20in
---
Masters 55+:
3 Rounds for Time
500/450m Row
24 Abmat Sit-Ups
12 Burpee Box Jump Overs
Box Height: 24/20in
[Griffin: Competitor & Travel] (Time)
Competitor:
3 Rounds for Time
500/450m Row
25 GHD Sit-Ups
15 Burpee Box Jump Overs
Box Height: 24/20in
---
Travel / Hotel:
3 Rounds for Time
2:00 Cardio Machine Choice
25 Abmat Sit-Ups
15 Burpee Bench Jump Overs
Bench Height: 18in
Mobility (Checkmark)
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
For Quality
10:00 AMRAP
10 Ring Tricep Extensions
10 Ring Bicep Curls
:30/:30 Side Plank