Workout of the day

Announcements

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

Gym Holiday Hours

Dec 24 Wed Christmas Eve- Gym Closed

Dec 25 Thur Christmas day- Gym Closed

Dec 26 Fri modified schedule open gym at 8am-10am

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

1:30 Cardio Choice

-

2 Sets: For Quality

10 Down Dog + Up Dog (Add Calf Gas Pedals in Down Dog)

10 Down Dog Alternating Toe Touches

10 Plank Shoulder Taps

10 Dual Dumbbell Upright Rows

10 Dual Dumbbell Strict Press

Specific Prep

2 Sets

3 Barbell Strict Press + 5 Barbell Push Press *Focused bracing positions, vertical bar path, and clear lockout, plus vertical dip and drive

:20 Sec Wall Supported Handstand Hold

2 Shuttle Runs

10 Renegade Rows

Barbell: Empty

Movement Specifics Prior to Workout

Strict Handstand Push-Ups Modifications

- Add 1 Abmat for a Riser to Reduce Range of Motion

- Box Piked Handstand Push-Ups ( Feet or Knees), High or Lower Box

- Down Dog Pike Push-Ups

- Tall Kneeling Dual Dumbbell Push Press

Then..

Get to Working Loads on Renegade Rows

Strict Press + Push Press (Weight)

15:00 Running Clock

Take 8:00 to Establish a Heavy Complex

3+5

-

Then

2 Sets x 3+5 @ 90% of Complex from above

Rest 2:00 b/t sets
Modifications:

- Adjust to strict press across, move to dumbbell strict press, or landmine press

Level 1: Athletes

Every 2:30 x 6 Sets

5 Strict Press @ 7 RPE Across

"Prancer" (AMRAP - Rounds and Reps)

For Reps:

10:00 AMRAP

16 Renegade Rows

4.5 Shuttle Runs

8 Strict Handstand Push-Ups

4.5 Shuttle Runs

Dumbbells: 2 × (Rx50/35, S 40/25)

Shuttle Run Standard: 25ft down + 25ft back *

*The 4.5 shuttle run allows athletes to start on one side of the gym, complete four full shuttles, run through to the wall for handstand push-ups, then return in the same fashion back to the dumbbells.
Score = Rounds + Reps

Goal: 3+ Rounds

Stimulus: Aerobic pacing with upper-body push/pull stamina

RPE: 7/10

Primary Objective: Maintain consistent round times through steady pacing.

Secondary Objective: Keep renegade rows unbroken and strict HSPU in 2 sets or less.

Announcements

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

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

HomeGrown AthletX - Functional Fitness (CrossFit)

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 Scapular Push-Ups

4 Push-Ups

8/8 Single-Leg Glute Bridge March

8 Romanian Deadlifts

6 High Hang Muscle Cleans

4 Tall Power Cleans

Specific Barbell Prep

3 Sets: Building Loads on Each Set

Clean Lift Off + Slow Pull Power Clean + Power Cleans

5 Deadlifts

5 Dumbbell Bench Press

-

Then Work up to 80% on Power Clean, Follow each Power Clean set with 3 Deadlifts and get final loads set for Bench Press starting weight or plan for working weights across.

"Load Management" (Checkmark)

24:00 EMOM

minute 1: 1 Power Clean

minute 2: 5 Deadlifts

minute 3: 10 Dumbbell Bench Press

minute 4: Rest

Barbell: Starting @ 80% of 1RM Power Clean and increase by feel to a heavy for the day. The weight for the Deadlifts is the same loading as the Power Cleans

Dumbbell Bench: Choice on loading, unbroken sets
Score = Record working weights in notes

Primary Objective: Build to a technically sound, heavy Power Clean for the Day.

Secondary Objective: Hit all DB bench sets unbroken and manage fatigue across rounds.

Mobility (Checkmark)

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessory Finisher (Checkmark)

3 Sets: For Quality

15 GHD Hip Extensions

12-15 Dumbbell Chest Flys

Announcements

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

Gym Holiday Hours

Dec 24 Wed Christmas Eve- Gym Closed

Dec 25 Thur Christmas day- Gym Closed

Dec 26 Fri modified schedule open gym at 8am-10am

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Christmas quiz

UAF 12 Days of Xmas (Checkmark)

100 m run

2 pvc overhead squat

Sandbag to shoulder

DB hang clean and press

Box get overs

KB swings

KB Deadlift

Sit-ups

Hanging knee raises

DB goblet squats

DB snatch

Burpees

Dallas:

100 m ski

:20 seconds oh kb hold

sandbag to shoulder

hang db clean + press

plate rollovers

kb swings

kb deadlift

Russian twist

Pull to stand

med ball slams

hang db snatch

cals bike

Announcements

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

Gym Holiday Hours

Dec 24 Wed Christmas Eve- Gym Closed

Dec 25 Thur Christmas day- Gym Closed

Dec 26 Fri modified schedule open gym at 8am-10am

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

A: Metcon (Checkmark)

6 sets: Complex

4 Pendlay rows + 4 Bent over rows

**Do not reset between movements

85% of your lowest lift

**Rest as needed b/t sets (No more than :90sec)

Then..

3 sets

8 BB Yates rows

15 Banded lat pulls (from the rig post)

8 DBs Bicep curls

8 DBs Hammer curls

10/10 DB SA Preacher curls

B: Bulgarian Split Squat (5 sets
10/10 DBs/KBs Bulgarian split squats
***Work both positions)

Announcements

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

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2 Sets:

:30 Machine Choice

8 Air Squats

8 Cossack Squats

6 Inchworm Push-Up

4 No Jump Burpee

6 Scapular Pull-Up

4 Strict Knee Raise

Touches on Each Movement

:30 Machine Choice

1 Wall Walk

2 Push-Ups

3 Pull-Ups / Jumping Pull-Ups / Ring Rows

3 Toes to Bar / Knees to Elbows / Knee Raises

3/3 Suitcase Dumbbell Lunges

4 Goblet Squats

4 Alt Dumbbell Snatch

2/2 Single Arm Dumbbell Thruster

2/2 Single Arm Devils Press

"12 Days of Fitness" (Time)

1) Wall Walk

2) Burpees

3) Push-Ups

4) Pull-Ups

5) Toes to Bar

6) Dumbbell Suitcase Reverse Lunge (Each Side)

7) Dumbbell Goblet Squat

8) Alternating Dumbbell Snatch

9) Cal Bike , Row or Ski

10) Cal Row, Bike or Ski

11) Single Arm Dumbbell Thruster

12) Single Arm Devils Press (6 / Side)

Dumbbell: (Rx50/35, S 40/25)

Wall Walk to 10in
Score = Time

Time Domain: 22–35 minutes

Time Cap: 45 minutes

Primary Objective: Move steadily without redlining early, maintaining composure through rounds 6–12 where volume compounds. A note that you have completed half the workout once you get through the round of 9.

Secondary Objective:Use efficient transitions and keep rest between movements minimal; consistency outweighs speed early. Each movement set is built in a flow and complex style structure to keep transitions tight.

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

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

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Movement Prep

2 Sets:

20 Line Hops (Lateral / Forward and Back)

8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings

6 Inchworm to Hollow

10 Down Dog Alternating Toe Touches

6 Pike Push-Ups

Specific Prep

2 Sets:

:30 Double Unders or Double Under Practice

6 Russian KBS + 6 American Kettlebell Swings

6 Barbell Bradford Press w/Lockout

6 Barbell Push Press

Barbell Prep and Primer

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 75%

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

Split Jerk (Every 1:30 x 10 Sets
1RM Split Jerk

Starting @ 60-70% and building to a 1RM for the Day

Record Heavy)

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.

Level 1 / New Athletes:

Every 1:30 x 10 sets

Push Jerk + Pause Split Jerk (Pause 1sec in Dip + 3 Second Hold in Catch)

"Higher Ground" (AMRAP - Rounds and Reps)

10:00 AMRAP

5 Shoulder to Overhead

10 American Kettlebell Swings

25* Double Unders

*Dubs increase by 5 reps each round

(25-30-35-40 …)

(same numbers for singles)

Barbell: (Rx155/105, S 125/85)

Kettlebell: (Rx53/35, S 44/26)
Score = Rounds + Reps

Goal: 7+ Rounds

Primary Objective: Maintain unbroken sets on S2OH and KB swings

Secondary Objective: Manage double-under fatigue as reps increase. Look to stay unbroken though the set of 50 reps