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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

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)

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Warm-Up Flow (Checkmark)

Mobility Prep and Activation

: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

8/8 Single-Leg Glute Bridge March

8 Goblet Squats (light KB or DB)

8/8 Reverse Lunges (bodyweight)

:15 Hollow Hold

Specific Barbell Prep

2 Sets:

3 Tall Muscle Cleans

3 Front Squats

3 Press in Split

3 Hang Power Clean

3 Hang Squat Cleans

3 Split Jerks with 1 sec Pause in the Catch

Then Add loads and Build to ~70% for Set 1 of complex

Clean and Jerk (Every 3:00 x 5 Sets
1 Clean and Jerk
Rest 10-15 seconds
Clean + Front Squat + Jerk)

Start @ 70% of 1RM Clean and Jerk and Build to around 80% or 8/10 RPE. This is not meant to be a max for the day.

"Oppenheimer" (Time)

For Time

15-12-9

Power Clean

Front Squat

Push Jerk

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

Goal: 5-8 minutes

Time Cap: 12 minutes

Primary Objective: Maintain smooth, unbroken transitions through each complex while keeping barbell movement quality high.

Secondary Objective: Limit rest between sets and rounds to sustain consistent barbell tempo from start to finish.

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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

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

A: Deadlift (5x8 at 72-75%
B/T sets: 8/8 Single leg RDL (KB/DB))

B: Metcon (Checkmark)

3 sets

8/8 KB/DB Bulgarian split squats (45 degree angle)

10 Weighted glute bridges

***

3 sets

8 BB bicep curls

8 BB drag curls

10 DB hammer curls (against the wall)

10 DB bicep curls (against the wall)

***

2 sets: Finisher

8/8 DB seated preacher curls

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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - Legends (65+)

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Metcon (No Measure)

Warm-up:

PVC

Red band lat pulls (Single arm and together)

Partner training: Optional

Complete all reps/movements with one arm or duel DBs using both arms

15 DB bent over rows

15 DB swings

15 DB high pulls

15 DB shoulder to overhead

250m DB farmers carry

Then repeat with the other arm.

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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

General Prep

2-3 Sets: For Quality

200m Run or Bike

10-15 Glute Bridge Banded Pull Aparts

10 Deep Lunge Mountain Climbers

:15 Dead Hang + :15 Active Hang From Pull-Up Bar

8/8 Dual Kettlebell Staggered Stance Deadlifts *light loads

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-60%

3 Bench Press @ 60-65%

-

Then Load to Working Weights on the Bar

-

Workout Primer after Bench Press

2 Shuttle Runs

4/3 Strict Pull-Ups

50ft (15m) Farmers Carry

4 Burpee to Plate

Bench Press (Weightlifting Variable Reps & Sets)

Focus: Tempo-controlled descent and tight scapular setup.

"The Prestige" (AMRAP - Rounds and Reps)

14:00 AMRAP

7 Shuttle Runs

7/5 Strict Pull-Ups

100ft Farmers Carry

7 Burpees to Plate

Shuttle Run: 25/25ft (7.5/7.5m)

Farmers Carry: KB (Rx53/35, S 44/26), DB (Rx50/35, S 40/25)
Score = Rounds + Reps

Primary Objective: Maintain consistent round pacing with efficient transitions and steady grip management.

Secondary Objective: Avoid burnout on pull-ups and maintain posture integrity throughout the carries.

Optional Accessories (Checkmark)

For Quality:

3 Sets:

10 Dual Kettlebell Hollow Body Floor Press

12 Ring Face Pulls

:45/:45 Side Plank

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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

General Prep and Mobility

2:00 Cardio Choice

-

10 PVC Pipe Passthroughs

10 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

10 Tall Muscle Snatch

5 Overhead Squats

5 Snatch Lands to Power Position

Barbell Primer

w/empty barbell

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Snatch Grip Push Press

3 Position Hang Power Snatch (High Hang, Hang, Low Hang)

8 Back Squats

-

Then..

Build to Working Loads on Power Snatch and Back Squat prior to starting the workout.

"Inception" (16 Rounds for weight)

24:00 EMOM

minute 1: 5 Power Snatch

minute 2: 5 Back Squats

minute 3: Rest

Lifts @ 70-80% for Both Lifts

Power Snatch: Not TnG
Score = Sum of Total Loads

Secondary Objective: Prioritize barbell mechanics and great positions through both lifts.

[Inception: Levels] (16 Rounds for weight)

Level 2:

As prescribed

---

Level 1:

24:00 EMOM

minute 1: 5 Hang Power Snatch

minute 2: 5 Back Squats

minute 3: Rest

Lifts @ 7-8 RPE for Both Lifts

Power Snatch: Not TnG

---

Masters 55+:

As prescribed

---

Competitor:

As prescribed

---

Travel / Hotel:

24:00 EMOM

minute 1: 6-8 Dual Dumbbell Power Snatch

minute 2: 10 Dumbbell Front Squats

minute 3: Rest

Choice on Loads

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)

For Quality:

3 Sets

12 Dual Dumbbell Sumo Deadlifts

15 Barbell Hip Thrusts

:30 Weighted Sorenson Hold

Choice on Loads

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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

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

A: Incline Bench Press (Weight)

3x3 at 90%

….

3 sets

8 BB Close grip incline bench press

8 DBs Floor barrel press

8 DBs Incline flys

B: Metcon (Checkmark)

3 sets

10 BB Skull crushers

10 Plate tricep ext (behind the neck)

10/10 DB Kick backs

***

3 sets

10/10 DB Wrist curls

***

time remaining: CORE