Workout of the day

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

2-3 Sets: For Quality

9/7 Calorie Ski Erg or Bike

15 Banded Pull-Aparts

20 Plank Shoulder Taps

10 Scapular Push-Ups

5 Push-Ups

Specific Warm-Up:

5 Close Grip Bench Press @ 40-50%

5 Close Grip Bench Press @ 50-55%

3 Close Grip Bench Press @ 55-60%

-

Then Load to Working Weights on the Bar

-

Workout Primer after Bench Press

2 Sets

3-4 Ring Dip/ Banded Ring Dip or Ring Push-Up

5/4 Calorie Echo Bike

6 Renegade Rows Building to Working Loads

5/4 Calorie Ski

Close Grip Bench (Every 2:00 x 5 Sets
8 Reps @ 65% of 1RM Bench)

Modifications:

-Floor Press

-Neutral Grip Dumbbell Press

-Landmine Press

"Sure Shot" (Time)

6 Sets: For Time

5/4 Ring Dip

9/7 Cal Bike

12 Renegade Rows

9/7 Cal Ski

Rest 1:00 b/t sets

Dumbbells: 2 x (Rx50/35, S 40/25)
Time Domain: 16:00 - 18:00

Time Cap: 20:00

Primary Objective: Hold consistent round times across all six sets, targeting 1:45–2:15 per round.

Secondary Objective: Keep quality in pressing and pulling positions under aerobic fatigue, maintaining posture and tempo.

Mobility (Checkmark)

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

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)

2 Sets:

20 Lateral Line Hops

10 Box Step-Ups

10 Bend and Bows Lateral Line Hops

1 Wall Walk + :15 Wall Facing Handstand Hold

8 Bar Kip Swings

4 Jumping Pull-Ups

4-5 Pike Push-Ups (Without Box, Then on Box)

Primer:

10 Double Unders / 15 Single Unders

2 Wall Walks

3 Pull-Ups / Banded Pull-Ups / Jumping Pull-Ups

4 Deadlifts

5 Box Jump Overs / Step-Ups

5 Russian Kettlebell Swings

4 Pull-Ups / Banded Pull-Ups / Jumping Pull-Ups

3 Strict Handstand Push-Ups / Box Piked Handstand Push-Up (Feet or Knees)

10 Double Unders / 15 Single Unders

This is to touch on each movement you are doing and get into the flow of the workout.

"Fight For Your Right" (Time)

For Time: w/a Partner

100 Double Unders

30 Wall Walk

50 Pull-Ups

70 Deadlifts

90 Box Jump Overs

70 Russian Kettlebell Swings

50 Pull-Ups

30 Strict Handstand Push-Ups

100 Double Unders

Wall Walk: 10in

Barbell: (Rx 225/155, S 165/125)

Box Height: (Rx24/20, S 20/16″)

Kettlebell: (Rx70/53, S 53/44)

Partition Reps as desired between partners
Time Domain: 30:00-35:00

Time Cap: 40:00

Score: Time to Complete

Primary Objective: Maintain consistent pacing and communication throughout, splitting reps evenly while minimizing transition time.

Secondary Objective: Move efficiently under fatigue, managing grip and shoulder endurance.

For Levels: See Coaches Notes (Checkmark)

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

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)

Mobility Prep and Activation

20 Lateral Line Hops

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30 Behind the Neck Elbow Punch Throughs

General Movement Prep

2 Sets: For Quality

6 Dumbbell Hang Muscle Cleans

6 Dumbbell Front Squats

6 Dumbbell Push Press

6 Scapular Pull-Ups + 6 Bar Kip Swings + 4-6 Strict Knee Raises

Specific Front Squat Prep and Build

Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)

3 Reps @ ~45-50%

3 Reps @ ~50-55%

3 Reps @ ~55-60%

3 Reps @ ~60-65%

Then put working loads on the barbell

Conditioning Prep and Primer (After Squats)

5 minutes of Toes to Bar Prep and Scaling Mods

-

2 Sets

2 Devils Press

3 Dumbbell Thrusters

4 Toes to Bar

Front Squat (Weightlifting Variable Reps & Sets)

Focus: Drive through full foot, maintain upright torso and tension in the front rack.

Modifications:

- Split Squat: For Back Pain / Discomfort

- Box Squat: Knee Pain and / or Back Pain

- Lighten the Load and Stick to 8 Reps @ light to moderate loads

"Body Movin'" (AMRAP - Rounds and Reps)

12:00 AMRAP

4 Devils Press

8 Dumbbell Thrusters

12 Toes to Bar

Dumbbells: (Rx50/35, S 40/25)
Goal: 7+ Rounds / ~1:30 / round

Score = Rounds + Reps

Secondary Objective:

Maintain unbroken Toes to Bar through the majority of the workout while managing grip fatigue strategically.

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

Rowathon

Sunday Dec 14th 1-3 pm

$20 to participate

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

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

View Public Whiteboard

A: Deadlift (5x5 at 78-82%
B/T sets: 8/8 Single leg RDL (KB/DB) - heavier than last week)

B: Metcon (Checkmark)

3 sets

10 DB Sumo squats (heavy)

8/8 KB/DB Bulgarian split squats

***

3 sets

8 BB Reverse curls (weighted)

8 BB Bicep curls (weighted)

10 BB Drag curls (weighted)

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)

400m Group Run

-

1:00 Row or Bike or Ski

10 Dual Kettlebell Deadlifts, light loads

1:00 Bike or Row or Ski

:30/:30 Side Plank

-

10m A-Skips

10m B-Skips

10m High Knees

10m Butt Kicks

-

Build to Working Loads on Farmers Carry, then get into the workout

“No Sleep Till Brooklyn” (Time)

3 Rounds for Time:

500m Row or Ski

100ft Farmers Carry

400m Run

30/22 Cal Bike

100ft Farmers Carry

400m Run

Kettlebells 2 x (Rx70/53, S 53/44) Dumbbells 2 x (Rx70/50, S 60/40)
Time Domain: 30:00-35:00

Time Cap: 40:00

Score = Total Time

Primary Objective: Maintain consistent pacing across all three rounds with strong, steady effort through each machine and run segment.

Secondary Objective: Hold posture and grip integrity during both carries, minimizing breaks and transition time.

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

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

--

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

--

Add Loads

--

3 Sets Building to 70%

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

-

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

Scoring = Rounds completed