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 - Uniquely Abled Fitness

Warm-up (No Measure)

Updog/downdog

Bird dog

Scorpion

Thoracic roation

Leg kickovers

Cossack squat

Leg swings

Arm circles

:30 jog

:30 line hops

:30 air squat

Pull-ups (7 min EMOM
Pull-up or pull-up variation)

Power clean + 2 front squats (Weight)

Deck the Halls (AMRAP - Rounds and Reps)

AMRAP

20 jump rope or 30 split rope

10 wall ball shots

5 jumping pull-ups or ring rows

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

2-3 Sets: For Quality

9/7 Calorie Ski Erg or Row

15 Banded Pull-Aparts

10 Hollow Rocks

10 Alternating V-Ups

10 Deep Lunge Mountain Climbers

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-60%

-

Then Load to Working Weights on the Bar

-

Workout Primer after Bench Press

8 Scapular Pull-Ups

6 Bar Kip Swings

4 Strict Knee Raises

-

Bathroom Break or Drink

Bench Press (Take 12:00 to Establish
5RM Bench Press)

Goal: 90%+ of 1RM Bench

Level 1 / New Athletes:

Every 3:00 x 4 Sets

8 Reps @ 6-7 RPE (Relative Perceived Exertion)

"Hanging On" (Time)

For Time

100 Toes-to-Bar
Score = Time

Time Domain: 3-8 minutes

Time Cap: 12 minutes

Primary Objective: Maintain manageable, repeatable sets (5–10 reps) without early blow-up

Secondary Objective: Minimize total rest time by having a plan.

Body Building Finisher (Checkmark)

10:00 AMRAP

15 Tall Kneeling Banded Lat Pull Downs

:30/:30 Side Plank

10 Ring Tricep Extensions

10 Ring Bicep Curls

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)

Push/Pull (Checkmark)

10 sets: :90sec break after you finish each set

Set 1: 5 BB Seated Military press (80%)

Set 2: 5 Deadlift at 87-90% of 1RM

***

3 sets

10 BB good mornings (weighted - more than last week)

15 GHD hamstring developers - weighted

***

3 sets

12 reps (PICK two movements - Front, Side or Rear delt raises)

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: For Quality

1:00 Row (:30 easy, :20 sec Moderate, :10 sec Hard)

5 Inchworm Push-Ups

20 Plank Shoulder Taps

15 Banded Good Mornings

10/10 Single Leg Glute Bridges

Specific Workout Prep

Take 6-10 minutes to build working loads for Snatches, Power Cleans and Deadlifts.

Practice cycling reps and quick singles as you build loads, depending on your strategy for the workout.

*Suggested Prep

Empty Barbell

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

- Add Loads -

3 Deadlifts

3 Power Snatch @ Working Weights

3 Power Cleans

- Add Loads -

3 Deadlifts

3 Power Cleans @ Working Weights

- Add Loads

3 Deadlifts @ Working Weights

–

2 x 3 Reps of Wall Walks, Practicing Efficiency and Speed up and down the wall. Go over movement standards and make sure your feet move first before your hands. Then on the way down make sure your hands touch the line before our feet come down back to the starting position.

Workout Primer (Checkmark)

1 Wall Walks

10 Calorie Row (6 Moderate + 4 Hard)

1 Wall Walk

6 Deadlifts

1 Wall Walk

4 Power Cleans

1 Wall Walks

2 Power Snatch

1 Wall Walk

5 Calorie Row Hard

-

Take 5:00 minutes then tackle the workout.

Open 25.3 (Time)

For Time:

5 Wall Walks

50-Calorie Row

5 Wall Walks

25 Deadlifts

5 Wall Walks

25 Cleans

5 Wall Walks

25 Snatches

5 Wall Walks

50-Calorie Row

Score = Time

Time Cap = 20:00

Loads:

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

Clean: (Rx135/95, S 115/75)

Snatch: (Rx 95/65, S 75/55)

Wall Walk to 10in From the Wall
Score = Time

Time Domain: 12–20 minutes

Time Cap: 20 minutes

Primary Objective: Hold strong, repeatable wall walk technique without excessive rest between reps. This is where the most time will be eaten up today.

Secondary Objective: Break barbell sets smartly to avoid major blow-ups on the snatches and final row

Optional Accessories (Checkmark)

3 Sets: For Quality

12 Dumbbell Sorenson Rows

:15/:15 Side Star Plank

:15/:15 Copenhagen Plank

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: Bench Press (5x5 at 80-83%
10 Diamond push-ups
Every :90sec
)

B: Metcon (Checkmark)

3 sets

8 DB Pullovers

12 DBs Floor close grip press

12 DBs flat bench flys

***

3 sets

10 BB Tricep ext - weighted

10 BB Skull crushers - weighted

10 Ring dips

***

GHD/Vups/Ceiling crunches

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)

Body Heat and Mobility

200m Run

:30 Alternating Overhead Tricep / Lat Stretch

:30 Bootstrap Squats

:20/:20 Samson Stretch

:30 Childs Pose

:30 Glute Bridges @ 3030 Tempo

:30 Extended Plank Reverse Bridge

General Prep

2-3 Sets: For Quality

9/7 Calorie Bike

8 Goblet Cossack Squats

8 Medball Squats

8 Medball Push Press

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%

Then Start 15:00 Clock working up to 5RM

Front Squat (Take 12:00 to Establish
5RM Front Squat)

Modifications:

- For back pain or knee pain let's consider moving to a box squat or split squat variation.

- For shoulder limitations in the Front Squat lets move to a Back Squat variation and adjust % as necessary

Level 1 / New Athletes:

Every 3:00 x 4 Sets

8 Reps @ 6-7 RPE (Relative Perceived Exertion)

"Engine Room" (Time)

3 Rounds for Time

20/14 Cal Bike or 28/20 Cal Row or Ski

50ft Dual DB Walking Lunge

400m Run

25 Wall Balls

Dumbbells: 2 × (Rx35/25, S 20/10)

Wall Ball: (Rx 20/14, S 16/12) to 10/9ft
Score = Time

Time Domain: 15-18 minutes

Time Cap: 22 minutes

Primary Objective: Maintain strong but consistent pacing across all three rounds on bike + run.

Secondary Objective: Keep the Wall Balls to 2 or less sets per round.