Workout of the day

Announcements

Rowathon

Sunday Dec 14th 1-3 pm

$20 to participate

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

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

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Row/burpee game

Deadlift (5x4 building in weight)

Santa's Sleigh Ride (Checkmark)

With a partner - split work as needed

AMRAP

10 heavy deadlift or kb deadlift

20 jumping pull-up or ring row

Sled push

Announcements

Rowathon

Sunday Dec 14th 1-3 pm

$20 to participate

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

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

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

A: Shoulder Press (5min for warm-up

Every :90sec for 6 sets
Seated Military press
10-8-6-4-2-2
Percentages: 60-65-70-75-80-80+)

B: Shoulder shrugs (5min for warm-up)

Every 2min for 5 sets

8 BB Shoulder shrugs at 75-78%

8 DBs Rear delt raises

C: Bulgarian Split Squat (5min for warm-up

Every 2:30min for 6 sets
8/8 DBs Bulgarian split squats
8/8 DB Curtsy lunge)

Lunge with back foot on 12'' box

Announcements

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 - Functional Fitness (CrossFit)

View Public Whiteboard

Warm-Up Flow (Checkmark)

General Prep

3 Sets: For Quality

1:00 Cardio Choice

10 Goblet Cossack Squats

:15/:15 Single Arm Kettlebell Overhead Hold

10 Hollow Rocks

:10 Hollow Hold

Specific Barbell Prep

Warm-Up Barbell Back Rack Reverse Lunges (From the Rack)

3 Sets x 5/5 Working Up to Prescribed Loading for the Day

Rest 30-60 seconds between sets on build up loading

Back Rack Reverse Lunges (4 Rounds for weight)

For Load:

Every 3:00 x 4 Sets

8/8 Reps

*Look to complete at 40% of 1RM Back Squat

This means all 8 on one leg then all 8 on the next leg.
Modifications:

- Adjust to Goblet Reverse Lunges or Dual Dumbbell Farmers Reverse Lunges

- Alternatively consider adjusting to Step-Ups as that can be a better option than lunges for those experiencing knee or hip discomfort.

"Gorgon" (AMRAP - Rounds)

16:00 EMOM

minute 1: 10 Dual Dumbbell Box Step-Overs

minute 2: 15 GHD Sit-Ups

minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

minute 4: 40 second Forearm Plank

Box Height: 24/20in

Dumbbells: 2 x 35/25lb, 15/12kg

Kettlebell: 53/35lb, 24/16kg
Score = Minutes completed as prescribed.

Stimulus: Posterior chain stability, midline endurance, and unilateral balance.

RPE: 7/10

Primary Objective:Complete all prescribed work each minute with quality movement and consistency across all rounds.

Secondary Objective: Focus on midline engagement during all carries and planks to maintain posture and control under load.

[Gorgon: L2, L1, & Masters 55+] (AMRAP - Rounds)

Level 2:

16:00 EMOM

minute 1: 10 Dual Dumbbell Box Step-Overs

minute 2: 15 GHD Sit-Ups

minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

minute 4: 40 second Forearm Plank

Box Height: 24/20in

Dumbbells: 2 x 25/15lb, 12/7kg

Kettlebell: 44/26lb, 20/12kg

---

Level 1:

16:00 EMOM

minute 1: 10 Single Dumbbell Box Step-Overs

minute 2: 15 Abmat Sit-Ups

minute 3: 100ft Farmers Carry

minute 4: 30 second Forearm Plank

Box Height: 24/20in

Dumbbell: 2 x 25/15lb, 12/7kg

Kettlebells: 44/26lb, 20/12kg

---

Masters 55+:

16:00 EMOM

minute 1: 10 Dual Dumbbell Box Step-Overs

minute 2: 15 GHD Sit-Ups (Reduced Range of Motion)

minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

minute 4: 40 second Forearm Plank

Box Height: 20/18in

Dumbbells: 2 x 25/15lb, 12/7kg

Kettlebell: 44/26lb, 20/12kg

[Gorgon: Competitor & Travel] (AMRAP - Rounds)

Competitor:

16:00 EMOM

minute 1: 12 Dual Dumbbell Box Step-Overs

minute 2: 20 GHD Sit-Ups

minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

minute 4: 50 second Forearm Plank

Box Height: 24/20in

Dumbbells: 2 x 50/35lb, 22.5/15kg

Kettlebell: 70/53, 24/16kg

---

Travel / Hotel:

16:00 EMOM

minute 1: 10 Dual Dumbbell Bench Step-Ups

minute 2: 15 V-Ups

minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

minute 4: Forearm Plank

Box Height: 24/20in

Dumbbells: 2 x 35/25lb, 15/12kg

Kettlebell: 53/35lb, 24/16kg

Mobility (Checkmark)

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Optional Accessories (Checkmark)

For Quality

3 Sets

10/10 Single Leg Romanian Deadlifts

:30 Hollow Hold

:60 Wall Sit

Announcements

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 - Functional Fitness (CrossFit)

View Public Whiteboard

Warm-Up Flow (Checkmark)

General Prep

2 Sets: For Quality

:30 Bike

:15 Transition

:30 (AMRAP : 3 High Pulls + 3 Tall Muscle Cleans + 3 Strict Press)

:15 Transition

:30 Wall Supported Handstand Hold

:15 Transition

:30 Alternating Box Step-Ups

:15 Transition

Specific Prep:

2-3 Sets:

7/5 Calorie Echo Bike

5 Hang Power Cleans, Building to Working Loads

3-5 Strict Handstand Push-Ups, Box Piked Handstand Push-Ups, or Down Dog Pike Push-Ups

5 Box Jumps, Building to Working Height

"Cerberus" (Time)

For Time: 3 Person Teams

Athlete 1:

200/140 Calorie Echo Bike

-

Athlete 2:

5 Rounds

20 Hang Power Cleans

15 Strict Handstand Push-Ups

10 Box Jumps

Barbell: 135/95lb, 61/43kg

Box Height: 30/24in

*2 Athletes working and one rest at all times. One Athlete working on Station 1: (Bike) and 1 athlete working on the Station 2: (Triplet) at all times with one athlete resting and alternate in on either the bike or the triplet at any time in order to complete the workout as fast as possible.

M/M/F Teams: 180 Calories

F/F/M: Teams: 160 Calories
Score = Time:

Time Domain: 15:00 - 22:00

Time Cap: 25:00

Stimulus: Team Workout with focus on barbell cycling and strict gymnastics work

RPE: 8–9/10

Primary Objective: Maintain consistent pacing between the bike and triplet stations with seamless transitions between athletes.

Secondary Objective: Hold technical proficiency on Hang Power Cleans and Strict HSPU under fatigue, avoiding failed reps or rest longer than :10 before rotating.

[Cerberus: L2, L1, & Masters 55+] (Time)

Level 2:

For Time: 3 Person Teams

Athlete 1:

200/140 Calorie Echo Bike

-

Athlete 2:

5 Rounds

20 Hang Power Cleans

15 Handstand Push-Ups

10 Box Jumps

Barbell: 115/75lb, 52/34kg

Box Height: 24/20in

---

Level 1:

For Time: 3 Person Teams

Athlete 1:

150/105 Calorie Echo Bike

-

Athlete 2:

5 Rounds

20 Hang Power Cleans

15 Push Press

10 Box Step-Ups

Barbell: 75/55lb, 34/25kg

Box Height: 24/20in

---

Masters 55:

For Time: 3 Person Teams

Athlete 1:

180/130 Calorie Echo Bike

-

Athlete 2:

5 Rounds

20 Hang Power Cleans

15 Handstand Push-Ups

10 Box Jumps

Barbell: 115/75lb, 52/34kg

Box Height: 24/20in

[Cerberus: Competitor & Travel] (Time)

Competitor:

Barbell: 155/105lb, 70/48kg

Strict Deficit Handstand Push-Ups: 3/1.5in

Box Height: 30/24in

---

Travel / Hotel: Solo

For Time

1 Mile Run

Into..

5 Rounds

10 Dual Dumbbell Hang Power Cleans

5 Strict Handstand Push-Ups

10 Bench Jumps

Dumbbells: 2 x 50/35lb, 22.5/15kg

Bench Height: 18in

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)

3 Sets

For Quality:

10/10 Single Leg Dumbbell Hip Thrust

8/8 Side Plank Banded Rows

Announcements

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 - Functional Fitness (CrossFit)

View Public Whiteboard

Warm-Up Flow (Checkmark)

General Prep

2 Sets

200m Run

10 Ring Rows

8/8 Single Arm Dumbbell Deadlifts

8 Goblet Squats

10 Deep Lunge Mountain Climbers

Specific Prep

2 Sets

10m A Skips + 10m B-Skips

6 Bar Kip Swings / Elevator Kipping Pull-Ups

6 Alt Dumbbell Snatch

6 Goblet Squats

4 Lateral Burpees over Dumbbells

"Fenrir" (Time)

2 Rounds for Time

400m Run

20 Pull-Ups

400m Run

20 Alternating Dumbbell Snatch

400m Run

20 Goblet Squats

400m Run

20 Lateral Burpees over the Dumbbell

Dumbbell: 50/35lb, 22.5/15kg
Score = Time

Goal: 25:00 - 32:00

Time Cap: 35:00

Stimulus: Aerobic stamina and muscular endurance with sustained cyclical output.

RPE: 8–9/10

Primary Objective: Maintain consistent 400m splits across both rounds while moving smoothly through transitions between movements.

Secondary Objective: Keep all movements quick and efficient with the goal of maintaining close to unbroken sets on each round.

[Fenrir: L2, L1, & Masters 55+] (Time)

Level 2:

2 Rounds for Time

400m Run

16 Pull-Ups

400m Run

16 Alternating Dumbbell Snatch

400m Run

16 Goblet Squats

400m Run

16 Lateral Burpees over the Dumbbell

Dumbbell: 35/25lb, 15/12kg

---

Level 1:

2 Rounds for Time

400m Run

20 Jumping Pull-Ups

400m Run

20 Alternating Dumbbell Hang Snatch

400m Run

20 Air Squats

400m Run

12 Burpees

Dumbbell: 25/15lb, 12/7kg

---

Masters 55+:

2 Rounds for Time

400m Run

16 Pull-Ups

400m Run

16 Alternating Dumbbell Snatch

400m Run

16 Goblet Squats

400m Run

16 Lateral Burpees over the Dumbbell

Dumbbell: 30/20lb, 14/9kg

[Fenrir: Competitor & Travel] (Time)

Competitor:

2 Rounds for Time

400m Run

20 Chest to Bar Pull-Ups

400m Run

20 Alternating Dumbbell Snatch

400m Run

20 Goblet Squats

400m Run

20 Lateral Burpees over the Dumbbell

Dumbbell: 70/50lb, 32/22.5kg

---

Travel / Hotel:

2 Rounds for Time

400m Run

15 Strict Pull-Ups

400m Run

20 Alternating Dumbbell Snatch

400m Run

20 Goblet Squats

400m Run

20 Lateral Burpees over the Dumbbell

Dumbbell: 50/35lb, 22.5/15kg

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

Friday Finisher (Optional) (Checkmark)

3 Sets: For Quality

10-12 Dual Dumbbell Prone Rows

10-12 Dual Dumbbell Zottman Curls

15 Wall Tibialis Raises

Announcements

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 - Functional Fitness (CrossFit)

View Public Whiteboard

Warm-Up Flow (Checkmark)

General Prep

2-3 Sets: For Quality

:30 Jump Rope (Singles / Doubles / Boxer Shuffle)

5 Inchworm to Hollow (3sec Pause)

15 Banded Pull-Aparts

10 Hollow Rocks

10 Alternating V-Ups

8 Bar Kip Swings

4 Strict Knee Raises

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50%

3 Bench Press @ 60%

3 Bench Press @ 65%

-

Then Load to Working Weights on the Bar

-

Workout Prep After Bench Press

1-2 Sets

15-25 Double Unders or 30-40 Single Unders

8 Bar Kip Swings

4 Strict Knee Raises

4-6 Toes to Bar or Building Toes to Target or Alternating Toes to Bar / Toes to Target.

1-2 Wall Walks

Bench Press (Weightlifting Variable Reps & Sets)

Modifications:

- Adjust to Floor Press or Dumbbell Bench Press for shoulder impingement issues

- Look to move to a close grip bench if pain in the anterior delt / shoulder capsule.

- If needed adjust to landmine press

"Medusa" (AMRAP - Rounds and Reps)

15:00 AMRAP

1-2-3-4-5...Wall Walk

5-10-15-20-25... Toes to Bar

10-20-30-40-50... Double Unders

Continue progressing by 1 Wall Walk, 5 Toes to Bar, and 10 Double Unders each set

Wall Walk: 10in
Score = Rounds + Reps

Goal: Through the 5th round and into the round of 6.

Stimulus: Midline endurance and shoulder stamina.

RPE: 8–9/10

Primary Objective: Keeping sets of 5+ on Toes to Bar throughout

Secondary Objective: Keep Wall Walks to averaging 10-15 sec / rep

[Medusa: L2, L1, & Masters 55+] (AMRAP - Rounds and Reps)

Level 2:

15:00 AMRAP

1-2-3-4-5 Wall Walk

3-6-9-12-15... Toes to Bar

6-12-18-24-30 Double Unders

Wall Walk to 20in

Continue progressing by 1 Wall Walk, 3 Toes to Bar, and 6 Double Unders each set

---

Level 1:

15:00 AMRAP

1-2-3-4-5...Wall Walk

5-10-15-20-25... Kipping Knee Raises

10-20-30-40-50... Single Unders

Wall Walk to 30in

Continue progressing by 1 Wall Walk, 5 Knee Raises, and 10 Single Unders each set

---

Masters 55+:

15:00 AMRAP

1-2-3-4-5 Wall Walk

3-6-9-12-15... Toes to Bar

6-12-18-24-30 Double Unders

Wall Walk to 20in

Continue progressing by 1 Wall Walk, 3 Toes to Bar, and 6 Double Unders each set

[Medusa: Competitor & Travel] (AMRAP - Rounds and Reps)

Competitor:

As prescribed

---

Travel / Hotel:

15:00 AMRAP

1-2-3-4-5...Wall Walk

5-10-15-20-25... V-Ups

10-20-30-40-50... Double Unders

Continue progressing by 1 Wall Walk, 5 Toes to Bar, and 10 Double Unders each set

Wall Walk: 10in

Mobility (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Optional Accessories (Checkmark)

For Quality:

3 Sets

"Dumbbell Chest Complex"

10 Dumbbell Skull Crushers

10 Dumbbell Chest Flys

10 Dumbbell Hex Press

Rest as needed b/t complex