Workout of the day

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)

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Warm-Up Flow (Checkmark)

250/200m Row (easy)

-

:20/:20 Active Scorpion Stretch

:30 Prayer Stretch

:20 Extended Plank Reverse Bridge

General Prep

250m Row (Workout Pace)

-

2 Sets: For Quality

6 Alternating Box Step-Ups + 4 Box Jumps

10 Hollow Ups

10 Arch-Ups

5 No Jump Burpees

Ring Muscle-Up Progression (Checkmark)

Ring Muscle-Up Progression

-

2 Sets

5 Ring Muscle -Up Row

10 sec Ring Support Hold

3 sec Ring Dip Negative

10 sec Bottom of Ring Dip Hold

- Negative Ring Dip

5:00-8:00 Practice

Low Ring Banded Ring Muscle-Ups

or

Toenail Spot Ring Muscle-Ups

or

High Ring Muscle-Up Swings + Ring Snap Back / Pull

Gymnastics Skill Session: Ring Muscle-Up (6 Rounds for reps)

Every 90 seconds x 6 Sets

2-4 Ring Muscle-Ups
Competitor: Unbroken Set of Ring Muscle-Ups

Strict Strength Level 3: 6 Strict Pull-Ups + 6 Strict Ring Dips

Level 2: 2-4 Low Ring Banded Ring Muscle-Ups

Level 1: 6 Ring Rows + 6 Ring Push-Ups

Masters 55+: 6 Strict Pull-Ups + 6 Strict Ring Dips

"Griffin" (Time)

3 Rounds for Time

500/450m Row

25 Abmat Sit-Ups

15 Burpee Box Jump Overs

Box Height: 24/20in
Score = Time

Goal: 13:00-16:00

Time Cap: 18:00

Stimulus: Aerobic power and midline endurance with cyclical transitions.

RPE: 8/10

Primary Objective: Complete each round in 4:15–5:15, maintaining consistent pacing and clean transitions.

Secondary Objective: Complete Burpee Box Jump Overs in sub 90 seconds / set

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

Level 2:

3 Rounds for Time

500/450m Row

24 Abmat Sit-Ups

12 Burpee Box Jump Overs

Box Height: 24/20in

---

Level 1:

3 Rounds for Time

400/350m Row

20 Abmat Sit-Ups

10 Burpee Box Step-Overs

Box Height: 24/20in

---

Masters 55+:

3 Rounds for Time

500/450m Row

24 Abmat Sit-Ups

12 Burpee Box Jump Overs

Box Height: 24/20in

[Griffin: Competitor & Travel] (Time)

Competitor:

3 Rounds for Time

500/450m Row

25 GHD Sit-Ups

15 Burpee Box Jump Overs

Box Height: 24/20in

---

Travel / Hotel:

3 Rounds for Time

2:00 Cardio Machine Choice

25 Abmat Sit-Ups

15 Burpee Bench Jump Overs

Bench Height: 18in

Mobility (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

For Quality

10:00 AMRAP

10 Ring Tricep Extensions

10 Ring Bicep Curls

:30/:30 Side Plank

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)

Mobility Prep and Activation

:30 Down Dog Calf Gas Pedals

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

General Prep

3 Sets: For Quality

3 High Hang Muscle Cleans

10 Behind the Neck Elbow Punch Throughs

5 Barbell Good Mornings

5 Back Squats

5 Front Squats

Specific Barbell Prep and Primer

w/ light loads on the barbell

3 Position Power Clean

3 Position Squat Clean

-

3 Sets

2 Power Cleans + 2 Squat Cleans

Building to starting weight at 70%

Power Clean + Squat Clean (5 Rounds for weight)

Every 3:00 x 5 Sets

Set 1: 3+2 Reps @ 70%

Set 2: 2+2 Reps @ 75%

Set 3: 2+1 Reps @ 80%

Set 4: 1+2 Reps @ 83%

Set 5: 1+1 Reps @ 85%+

% of Power Clean
Modifications:

- Adjust to the Hang Position for both lifts

- Adjust to Power for both lifts for those with extra discomfort in the knees or back

- Move to Block Cleans

Beginners: 5-7 Hang Power Cleans at light to moderate loads working on bar path and contact point.

"Hydra" (AMRAP - Reps)

5 Sets x 2:00 AMRAP

Set 1: 10 Shuttle Runs + Max Rep Wall Balls

Set 2: 9 Shuttle Runs + Max Rep Wall Balls

Set 3: 8 Shuttle Runs + Max Rep Wall Balls

Set 4: 7 Shuttle Runs + Max Rep Wall Balls

Set 5: 6 Shuttle Runs + Max Rep Wall Balls

*No rest between AMRAPs

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Shuttle Run" 25/25ft, 7.5/7.5m
Score = Total Wall Ball Reps

Goal: 70+ Wall Balls

Stimulus: Short, continuous intervals that blend running speed and stamina with escalating leg and midline fatigue.

RPE: 8/10

Primary Objective: Average ~15 Wall Balls per set, increasing slightly as shuttle runs decrease.

Secondary Objective: Hold a consistent shuttle pace of at least 7+ runs per minute to preserve wall ball time.

[Hydra: L2, L1, & Masters 55+] (AMRAP - Reps)

Level 2:

Set 1: 9 Shuttle Runs + Max Rep Wall Balls

Set 2: 8 Shuttle Runs + Max Rep Wall Balls

Set 3: 7 Shuttle Runs + Max Rep Wall Balls

Set 4: 6 Shuttle Runs + Max Rep Wall Balls

Set 5: 5 Shuttle Runs + Max Rep Wall Balls

Wall Ball: 20/14lb, 9/6kg, 10/9ft

---

Level 1:

Set 1: 9 Shuttle Runs + Max Rep Wall Balls

Set 2: 8 Shuttle Runs + Max Rep Wall Balls

Set 3: 7 Shuttle Runs + Max Rep Wall Balls

Set 4: 6 Shuttle Runs + Max Rep Wall Balls

Set 5: 5 Shuttle Runs + Max Rep Wall Balls

Wall Ball: 14/10lb, 6/4kg, 10/9ft

---

Masters 55+:

Set 1: 9 Shuttle Runs + Max Rep Wall Balls

Set 2: 8 Shuttle Runs + Max Rep Wall Balls

Set 3: 7 Shuttle Runs + Max Rep Wall Balls

Set 4: 6 Shuttle Runs + Max Rep Wall Balls

Set 5: 5 Shuttle Runs + Max Rep Wall Balls

Wall Ball: 20/14lb, 9/6kg, 10/9ft

[Hydra: Competitor & Travel] (AMRAP - Reps)

Competitor:

Wall Ball: 30/20lb, 9/6kg

---

Travel/Hotel:

5 Sets x 2:00 AMRAP

Set 1: 300m Run + Max Air Squats

Set 2: 300m Run + Max Air Squats

Set 3: 250m Run + Max Air Squats

Set 4: 200m Run + Max Air Squats

Set 5: 200m Run + Max Air Squats

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

Optional Accessories (Checkmark)

For Quality

3 Sets:

12/12 Banded Terminal Knee Extensions

:45 Sorenson Hold

20 Landmine Trunk Rotations

Rest as needed b/t movements and sets

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

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)

View Public Whiteboard

Warm-Up Flow (Checkmark)

General Prep

2-3 Sets: For Quality

9/7 Calorie Ski Erg or Bike

15 Banded Pull-Aparts

20 Plank Shoulder Taps

10 Scapular Push-Ups

5 Push-Ups

Specific Warm-Up:

5 Close Grip Bench Press @ 40-50%

5 Close Grip Bench Press @ 50-55%

3 Close Grip Bench Press @ 55-60%

-

Then Load to Working Weights on the Bar

-

Workout Primer after Bench Press

2 Sets

3-4 Ring Dip/ Banded Ring Dip or Ring Push-Up

5/4 Calorie Echo Bike

6 Renegade Rows Building to Working Loads

5/4 Calorie Ski

Close Grip Bench (Every 2:00 x 5 Sets
8 Reps @ 65% of 1RM Bench)

Modifications:

-Floor Press

-Neutral Grip Dumbbell Press

-Landmine Press

"Sure Shot" (Time)

6 Sets: For Time

5/4 Ring Dip

9/7 Cal Bike

12 Renegade Rows

9/7 Cal Ski

Rest 1:00 b/t sets

Dumbbells: 2 x (Rx50/35, S 40/25)
Time Domain: 16:00 - 18:00

Time Cap: 20:00

Stimulus: Upper-body pressing and pulling stamina blended with cyclical conditioning. Each set tests repeatable intensity, demanding control, transitions, and pacing discipline across modalities.

RPE: 8/10

Primary Objective: Hold consistent round times across all six sets, targeting 1:45–2:15 per round.

Secondary Objective: Keep quality in pressing and pulling positions under aerobic fatigue, maintaining posture and tempo.

Mobility (Checkmark)

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

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

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)

View Public Whiteboard

Warm-Up Flow (Checkmark)

2 Sets:

20 Lateral Line Hops

10 Box Step-Ups

10 Bend and Bows Lateral Line Hops

1 Wall Walk + :15 Wall Facing Handstand Hold

8 Bar Kip Swings

4 Jumping Pull-Ups

4-5 Pike Push-Ups (Without Box, Then on Box)

Primer:

10 Double Unders / 15 Single Unders

2 Wall Walks

3 Pull-Ups / Banded Pull-Ups / Jumping Pull-Ups

4 Deadlifts

5 Box Jump Overs / Step-Ups

5 Russian Kettlebell Swings

4 Pull-Ups / Banded Pull-Ups / Jumping Pull-Ups

3 Strict Handstand Push-Ups / Box Piked Handstand Push-Up (Feet or Knees)

10 Double Unders / 15 Single Unders

This is to touch on each movement you are doing and get into the flow of the workout.

"Fight For Your Right" (Time)

For Time: w/a Partner

100 Double Unders

30 Wall Walk

50 Pull-Ups

70 Deadlifts

90 Box Jump Overs

70 Russian Kettlebell Swings

50 Pull-Ups

30 Strict Handstand Push-Ups

100 Double Unders

Wall Walk: 10in

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

Box Height: (Rx24/20, S 20/16″)

Kettlebell: (Rx70/53, S 53/44)

Partition Reps as desired between partners
Time Domain: 30:00-35:00

Time Cap: 40:00

Score: Time to Complete

Stimulus: High-volume, full-body partner workout combining pulling, pressing, hinging, and gymnastic stamina. A test of communication, pacing, and shared work capacity across a long grind-style effort.

RPE: 9/10

Primary Objective: Maintain consistent pacing and communication throughout, splitting reps evenly while minimizing transition time.

Secondary Objective: Move efficiently under fatigue, managing grip and shoulder endurance.

For Levels: See Coaches Notes (Checkmark)

Mobility (Checkmark)

10/10 Quadruped Adductor Hip Rock (5s Pause)

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Down Dog Calf Stretch

1:00 Saddle Pose

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

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)

View Public Whiteboard

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

20 Lateral Line Hops

: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

6 Dumbbell Hang Muscle Cleans

6 Dumbbell Front Squats

6 Dumbbell Push Press

6 Scapular Pull-Ups + 6 Bar Kip Swings + 4-6 Strict Knee Raises

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%

3 Reps @ ~55-60%

3 Reps @ ~60-65%

Then put working loads on the barbell

Conditioning Prep and Primer (After Squats)

5 minutes of Toes to Bar Prep and Scaling Mods

-

2 Sets

2 Devils Press

3 Dumbbell Thrusters

4 Toes to Bar

Front Squat (Weightlifting Variable Reps & Sets)

Focus: Drive through full foot, maintain upright torso and tension in the front rack.

Modifications:

- Split Squat: For Back Pain / Discomfort

- Box Squat: Knee Pain and / or Back Pain

- Lighten the Load and Stick to 8 Reps @ light to moderate loads

"Body Movin'" (AMRAP - Rounds and Reps)

12:00 AMRAP

4 Devils Press

8 Dumbbell Thrusters

12 Toes to Bar

Dumbbells: (Rx50/35, S 40/25)
Goal: 7+ Rounds / ~1:30 / round

Score = Rounds + Reps

Stimulus: Total-body density workout combining posterior chain power, overhead stamina, and midline fatigue in a compact interval. Grip endurance and breathing mechanics are key throughout.

RPE: 8.5–9/10

Primary Objective:

Hold consistent pacing across all rounds with efficient breathing and smooth dumbbell transitions.

Secondary Objective:

Maintain unbroken Toes to Bar through the majority of the workout while managing grip fatigue strategically.

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

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)

View Public Whiteboard

Warm-Up Flow (Checkmark)

400m Group Run

-

1:00 Row or Bike or Ski

10 Dual Kettlebell Deadlifts, light loads

1:00 Bike or Row or Ski

:30/:30 Side Plank

-

10m A-Skips

10m B-Skips

10m High Knees

10m Butt Kicks

-

Build to Working Loads on Farmers Carry, then get into the workout

“No Sleep Till Brooklyn” (Time)

3 Rounds for Time:

500m Row or Ski

100ft Farmers Carry

400m Run

30/22 Cal Bike

100ft Farmers Carry

400m Run

Kettlebells 2 x (Rx70/53, S 53/44) Dumbbells 2 x (Rx70/50, S 60/40)
Time Domain: 30:00-35:00

Time Cap: 40:00

Score = Total Time

Stimulus: Aerobic endurance and total-body stamina under load. Sustained output across multiple cyclical efforts with repeated midline engagement from heavy carries.

RPE: 7-8/10

Primary Objective: Maintain consistent pacing across all three rounds with strong, steady effort through each machine and run segment.

Secondary Objective: Hold posture and grip integrity during both carries, minimizing breaks and transition time.

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