Workout of the day

Announcements

Rowathon

Sunday Dec 14th 1-3 pm

$20 to participate

Venmo: https://www.venmo.com/u/uniquelyabledhomegrown

Gym Holiday Hours

Dec 24 Wed Christmas Eve- Gym Closed

Dec 25 Thur Christmas day- Gym Closed

Dec 26 Fri modified schedule classes at 8 am and 9am

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

1:00 - 1:30 Cardio Choice (Ideally Bike)

:30/:30 World's Greatest Stretch

5/5 Open Book Thoracic Rotations

:30 Alternating Scorpions

:20 Wrist Circles (each direction)

PVC Pipe Warm-Up

1 Round w/ PVC Pipe

10 PVC Pipe Passthroughs

10 PVC Pipe Around the Worlds

3 Dip Shrugs

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Snatch Balance to 4-6 in Drops (think low catch power snatch)

3 Hang Power Snatch

5 Box Jumps

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w/ Empty Bar

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Hang Power Snatch

-

2 Sets

Low Hang Snatch Pull

Low Hang Power Snatch

Barbell Primer (Checkmark)

Barbell Primer

-

Add Loads

-

3 Sets

Snatch Grip Lift Off

Slow Pull Power Snatch

Power Snatch

-

Then Build to Starting Loads as

1 Snatch Pull + 1 TnG Power Snatch + 1 High Box Jump

Primer:

Prior to Workout

1-2 Sets

3 TnG Power Snatch

:10 Bike Sprint

Weightlifting (6 Rounds for weight)

Every 2:00 x 6 Sets

Snatch Pull + Tng Snatch

+

High Box Jump

Perform all reps @ 70-80% of Snatch

Snatch can be Power or Squat
Score = Working weights (note box height in notes)

Modifications:

Adjust to Hang Positions for the Snatch

Or move to a Clean Pull + Clean for those with overhead limitations today.

"Dracarys" (6 Rounds for time)

For Time:

Every 1:30 x 6 Sets

5 Power Snatch

9/7 Cal Bike or 12/10 Row or Ski

Barbell: (Rx135/95, S 115/75)
Score = Average Time / Set

Time Domain: Each interval ~ :35–:55 seconds

Primary Objective: Complete each interval under :55

Secondary Objective: Maintain consistent times with no drop-off in rounds 4–6

Announcements

Rowathon

Sunday Dec 14th 1-3 pm

$20 to participate

Venmo: https://www.venmo.com/u/uniquelyabledhomegrown

Gym Holiday Hours

Dec 24 Wed Christmas Eve- Gym Closed

Dec 25 Thur Christmas day- Gym Closed

Dec 26 Fri modified schedule classes at 8 am and 9am

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

2:00 Cardio Choice

:30 Down Dog to Up Dog + Calf Gas Pedals

:20 Extended Plank Reverse Bridge

:20/:20 Quadruped Thoracic Rotations

General Prep

2 Sets:

:30 Jump Rope (DU's, SU's, Boxer Shuffle, etc.)

:30 Cossack Squats

:30 Inchworm Push-Ups

:20 Bear Plank Shoulder Taps

:20 Deep Lunge Alternating Mountain Climbers

:20 Extended Plank Reverse Bridge

1:00 Glute Bridge Hold

Touch on Movements and Modifications

+

Get Working Weight Out for Wall Ball

Then..

25 Double Unders or 40 Single Unders

8 Air Squats

5 Push-Ups

5 Wall Balls

3 Burpees

"The Kingsroad" (2 Rounds for time)

For Time:

Every 15:00 x 2 Sets

100 Double Unders (A: 150 single unders)

50 Air Squats

40/32 Push-Ups

40 Wall Balls

30 Burpees

Wall Balls: (Rx 20/14, S 16/12) 10/9ft

Reverse the order on the second set

(i.e., Set 2 begins with 30 Burpees, ends with 100 Double Unders)
Score = Total Time

Time Domain: 9-13 minutes per set

Time Cap: 15 minutes per set

Primary Objective: Complete Set 1 in under 12 minutes to allow 3+ minutes of rest before set 2.

Secondary Objective: Maintain consistency within ±1:00 on Set 2 despite reversed order

Accessories (Checkmark)

For Quality

4 Sets:

5/5 Dual Dumbbell Bulgarian Split Squat

1 min Hollow hold

Announcements

Rowathon

Sunday Dec 14th 1-3 pm

$20 to participate

Venmo: https://www.venmo.com/u/uniquelyabledhomegrown

Gym Holiday Hours

Dec 24 Wed Christmas Eve- Gym Closed

Dec 25 Thur Christmas day- Gym Closed

Dec 26 Fri modified schedule classes at 8 am and 9am

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Row/burpee game

Deadlift (5x4 building in weight)

Santa's Sleigh Ride (Checkmark)

With a partner - split work as needed

AMRAP

10 heavy deadlift or kb deadlift

20 jumping pull-up or ring row

Sled push

Announcements

Rowathon

Sunday Dec 14th 1-3 pm

$20 to participate

Venmo: https://www.venmo.com/u/uniquelyabledhomegrown

Gym Holiday Hours

Dec 24 Wed Christmas Eve- Gym Closed

Dec 25 Thur Christmas day- Gym Closed

Dec 26 Fri modified schedule classes at 8 am and 9am

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2 Sets:

Row (100m Arms Only + 100m Body and Arms Only + 100m Legs and Body "no arms", 100m Full Long Strokes)

10 Pause Goblet Cossack Squats (1-2 sec on Each Rep)

5/5 Single Arm Strict Press

:20 Down Dog Hold

Specific Prep

200m Row @ Working Pace

30ft (9m) Dual Dumbbell Front Rack Walking Lunges @ Warm-Up Loads

10 Dual Dumbbell Push Press @ Warm-Up Loads

:30 Second Nose to Wall Handstand Hold (Focusing on Elevating Shoulder Blades and Pressing Through the Ground)

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Go Over

- Box Piked Handstand Push-Ups (Toes on Box or Knees on Box)

- Wall Facing Handstand Push-Ups (Variations starting further away from wall and moving close to wall / to abmat or to floor and variations thereof)

-

Get to working progression for the Wall Facing Handstand Push-Up

Gymnastics Strength (8 Rounds for reps)

8:00 EMOM

4 Wall Facing Handstand Push-Ups
This should be approached as high-quality practice rather than fatigue work. Athletes should focus on stacking (wrist–elbow–shoulder–hip), controlled descent, and maintaining tight body lines against the wall. Reps should stay smooth and unbroken each minute.

Limited Wall Space:

4–6 Deficit Box Piked HSPU

"Looping" (AMRAP - Rounds and Reps)

12:00 AMRAP

200m Row or Ski

30ft Dual DB Front Rack Walking Lunges

10 Dual Dumbbell Push Press

Dumbbell: (Rx50/35, S 40/25)
Score = Rpunds & Reps

Goal: 4+ Rounds

Primary Objective: Complete each full round in 2:00–2:30

Secondary Objective: Keep lunges unbroken and push press in one set throughout

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

Announcements

Rowathon

Sunday Dec 14th 1-3 pm

$20 to participate

Venmo: https://www.venmo.com/u/uniquelyabledhomegrown

Gym Holiday Hours

Dec 24 Wed Christmas Eve- Gym Closed

Dec 25 Thur Christmas day- Gym Closed

Dec 26 Fri modified schedule classes at 8 am and 9am

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Shoulder Press (5min for warm-up

Every :90sec for 6 sets
Seated Military press
10-8-6-4-2-2
Percentages: 60-65-70-75-80-80+)

B: Shoulder shrugs (5min for warm-up)

Every 2min for 5 sets

8 BB Shoulder shrugs at 75-78%

8 DBs Rear delt raises

C: Bulgarian Split Squat (5min for warm-up

Every 2:30min for 6 sets
8/8 DBs Bulgarian split squats
8/8 DB Curtsy lunge)

Lunge with back foot on 12'' box

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)

View Public Whiteboard

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