Workout of the day

Announcements

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

HomeGrown AthletX - Functional Fitness (CrossFit)

GYM CLOSED Warm-Up Flow (Checkmark)

General Prep

3 Sets: For Quality @ Progressive Intensity and Loading

8/6 Calorie Bike

8/8 Single KB Staggered Stance Deadlift

10 Russian Kettlebell Swings

6 Inchworm Walk-Out to Hollow

10 Deep Lunge Mountain Climbers

Specific Barbell Prep

5 Deadlifts w/ light loads (Off Floor, Cueing Positions)

3 Deadlifts @ 40-45%

3 Deadlifts @ 45-50%

3 Deadlifts @ 50-55%

3 Deadlifts @ 60%

Then.. Working loads on the bar

Deadlift (Every 2:00 x 5 Sets
8 Reps @ 65%

% is Based on 1RM Deadlift
Score = Load)

Modifications:

- For Back Pain: Adjust Hex Bar or Sumo Deadlifts

- Limited mobility + re-introduction of hinge pattern adjust to block deadlift

Level 1 / Beginner Athletes: As prescribed, 8 Reps @ 6-7 RPE

"Clean Slate" (3 Rounds for time)

For Time:

Every 5:00 x 3 Sets

9 American Kettlebell Swings

11 Line Facing Burpees

13/10 Cal Bike 18/14 Cal Row or Ski Sprint

Kettlebell: (Rx70/53, S 53/44)
Score = Average Time / Set

Goal: 1:15-1:45/Set

Primary Objective: Hit each set like you don't have another. We are pushing aerobic power today and really hitting spint style efforts.

Secondary Objective: Calories Completed in under :30-:60 seconds on each set.

Accessories (Checkmark)

For Quality

3 Sets:

10-12 Barbell Hip Thrusts

:20 Feet Elevated Hamstring Plank March

:45 Weighted Wall Sit

Announcements

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

HomeGrown AthletX - Functional Fitness (CrossFit)

GYM CLOSED Warm-Up Flow (Checkmark)

General Prep

2 Sets: For Quality

1:00 Row

:30 Jump Rope Practice

10 Standing Straight Arm Banded Lat Pull Downs

:10 Hollow Hold

:10 Arch Hold

10 Alternating V-Ups

5/5 Crossover Step-Ups

Specific Prep:

8 Bar Kip Swings

6 Kipping Knees to Chest

15 Double Unders or 30 Single Unders

6 Dumbbell Step-Overs @ Warm-Up Weights

10/8 Calorie Row

-

4-6 Toes to Bar or Modification (Alt TTB, Toes to Target, Knees to Chest)

15 Double Unders or 30 Single Unders

6 Dumbbell Step-Overs @ Working Weights

10/8 Calorie Row

"The Countdown" (AMRAP - Rounds and Reps)

For Rounds + Reps

20:00 AMRAP

20 Toes to Bar

50 Double Unders (A: 100 singles)

20 Single Dumbbell Step-Overs

50 Double Unders

20/15 Cal Row or Ski or 14/11 Cal Bike

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

Box Height: (Rx24/20, S 20/16″)
Score: Rounds + Reps

Goal: 4-5 Rounds

Primary Objective: Grip Fatigue Management

Secondary Objective: Reach on the Toes to Bar / Stay with Big Sets

Accessory Finisher (Checkmark)

For Quality:

3 Sets

8/8 Landmine Rotations

24 Weighted Russian Twists, Moderate

:30/:30 Side Plank
Use a lighter load and maintain good tempo and range of motion for the landmine rotations.

Announcements

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

400m-200m

6 Inchworm Push-Ups

20 Plank Shoulder Taps

10/10 Single Leg Glute Bridges

8 Barbell RDL's

6 Tall Muscle Cleans and Press

Specific Prep

2 Sets: with light loads

3-Pos Power Clean (Hang + Low Hang + Floor)

5 Push Press (Focus on Vertical Dip and Drive and Strong Finish Overhead)

-

Take Barbell to the Rack and Build to starting loads for the Push Press.

i.e. 6-8 Empty Barbell Reps, 5 Reps @ 45-50%, 3 Reps @ 50-55%, 3 Reps @ 55-60% and then working loads on Bar.

Primer After the Push Press

-

Start with light loads on the barbell and build with some touch and go sets + quick singles on the Clean and Jerk to working loads. Suggested % at about 60% of 1RM as the max percentages we should see for the day.

Then

200m Run

7/5 Push-Ups

3 Clean and Jerks @ working loads

Push Press (Weightlifting Variable Reps & Sets)

Score = Load

Level 1 / Beginner Athletes 8 Reps across @ 6-7 RPE

"Fresh Start" (Time)

For Time

400m Run

30/25 Push-Ups

15 Power Clean and Push Jerk

400m Run

30/25 Push-Ups

15 Power Clean and Push Jerk

400m Run

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

Goal Time Domain: 11-15 minutes

Time Cap: 17 minutes

Primary Objective: Maintain sub 2:00 on the run and quick singles on the Clean and Jerks to work at a pace of 8+ per minute

Secondary Objective: Consistency on Push-Up Sets

Accessories (Checkmark)

For Quality

4 Sets:

10 Dumbbell Bench Press

:15-:20 Ring Support Hold

10 Seated Barbell Calf Raises

Announcements

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

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

A: Bench Press (3x3 at 90-93%
***Rest :90sec after each set
)

B: Metcon (Checkmark)

3 sets

10 DBs Close grip press

10 DBs Barrel press (floor)

10 DBs Standing flys

***

3 sets

10 BB Tricep ext - weighted

10 BB Skull crushers - weighted

10 Ring dips

***

GHD/Vups/Ceiling crunches

Announcements

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

eneral Prep

2 Sets: For Quality

4/4 World's Greatest Stretch (Slow and Deliberate)

8/8 Single Arm Dumbbell Upright Row

10 Alternating Goblet Cossack Squats

8 Scapular Push-Ups

6/6 Single Arm Ring Rows

6 Med Ball Squats + 6 Med Ball Press

Barbell Prep for Back Squats

10 Empty Barbell Back Squats

5 Back Squats @ 40-45%

5 Back Squats @ 45-50%

3 Back Squats @ 50-55%

3 Back Squats @ 55-60%

Then Put Working Loads on the Bar

Workout Prep and Primer After Back Squats

Build to working loads on Dumbbell Snatch + Perform 6-8 Wall Balls going over form and points of performance.

6-8 Bar Kip Swings

3-4 Jumping Pull-Up with Smooth Eccentric or 8-10 Ring Rows

-

Go Over Kipping and Butterfly Pull-Ups

-

@ Working loads and Pace Perform 1 set of ...

6 Wall Balls

4 Pull-Ups

4 Alternating Dumbbell Snatch

Back Squat (Every 2:30 x 4 Sets
8 Reps @ 65%

% is Based on 1RM Back Squat)

Score = Load

Level 1 / Beginner Athletes: As prescribed, 8 Reps @ 6-7 RPE

"The Reset Button" (7 Rounds for time)

For Time:

Every 2:15 x 7 Sets

12 Wall Balls

10 Pull-Ups

8 Alternating Dumbbell Snatch

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

Wall Balls: (Rx 20/14, S 16/12), 10/9ft
Score = Average Time / Set

Goal: 1:15-1:35/Set

Primary Objective: Unbroken Sets

Secondary Objective: Consistency across all sets

Announcements

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 Jump Rope Practice

15 Banded Pull-Aparts

12 Bear Plank Shoulder Taps

9 Glute Bridges @ 3030 Tempo

6 Compression Sit-Ups

6/6 Single Kettlebell Suitcase Deadlift

Specific Prep

Build to working weights on Bench Press with 2 Sets x 3-5 Reps

-

2 Sets

20 Double Unders or 40 Single Unders

6-8 GHD Sit-Ups or Modification / Short Range / V-Ups / Weighted Sit-Ups

100ft (30m) Farmers Carry

-

Then get into flow and waterfall style start

“Donner” (4 Rounds for distance)

20:00 EMOM

Minute 1: 15 GHD Sit-Ups

Minute 2: 15 Bench Press

Minute 3: 50 Double Unders

Minute 4: Max Distance Farmer Carry

Minute 5: Rest

Bench Press: (Rx135/95, S 115/75)

Farmer Carry: (Rx70/53, S 53/44)
Score = Total Distance Accumulated on Farmer Carry

Goal: Maintain 200ft/60m + Farmers Carry Each Round

Time Domain: 4:00 on / 1:00 off EMOM with :40/:20 work rest each minute, (1:00 for Farmers Carry)

Primary Objective: Hit all required reps within each working minute

Secondary Objective: Maintain steady, repeatable distance on the farmer carry

Mobility (Checkmark)

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch