Workout of the day

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)

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Warm-Up Flow (Checkmark)

Movement and Mobilization

2:00 Cardio Choice

-

:30/:30 Active Scorpion Stretch

:30/:30 Active Pigeon Pose

:30 Childs Pose

:30 Down Dog to Up Dog

PVC Pipe Warm-Up

1 Round w/ PVC Pipe

10 PVC Pipe Passthroughs

10 PVC Pipe Around the Worlds

3 Dip Shrugs

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Overhead Squats

3 Snatch Balance to 4-6 in Drops (think low catch power snatch)

Barbell Primer

w/ Empty Bar

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Hang Power Snatch

-

Add Loads

-

3 Sets

Snatch Grip Lift Off

Slow Pull Power Snatch

Power Snatch

-

Then Build to Starting Loads

Primer:

Prior to Workout

2 Sets

3 TnG Power Snatch

3 Bar Facing Burpees

Power Snatch (Weightlifting Variable Reps & Sets)

athletes choice, does not need to be tng today

Modifications:

Adjust to a Hang Power Snatch, Block Power Snatch, or even move to a Power Clean for those with limitations in mobility and stability overhead or dealing with shoulder discomfort.

"Sabatage" (Time)

For Time:

5-7-9

Power Snatch

Bar Facing Burpees

Rest 1:00

9-7-5

Bar Facing Burpees

Power Snatch

Barbell: (Rx 115/75, S 95/65)
Time Domain: 5:00-7:00

Time Cap: 12:00

Score: Time to complete

Primary Objective: Complete both sequences unbroken or near-unbroken with fast transitions and consistent pacing between movements.

Secondary Objective: Hold barbell mechanics steady under high fatigue and minimize time lost between rounds.

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 - HGX-FIT (Progressive Overload/Accessories)

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Metcon (Checkmark)

4 sets (6 reps)

6 Seated BB Military press 82-85% or 5-7#'s heavier than last week

8/8 DB Complex front to side delt raises

8/8 DB Angle delt raises

***

4 sets

10 DB Sumo squats

10/10 DB Bulgarian split squats (angle or straight)

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 - Uniquely Abled Fitness

Warm-up (No Measure)

250 jog or wheel

Stretch:

Inchworm

Thread the needle

Plank shoulder taps

Scorpion

Cat Cow

Arm circles

Bench Press

5x3

Building over sets

Partner AMRAP (Checkmark)

Split work w/ partner

40 kb swings

30 db bench press

20 cals machine

10 burpee to target (Dallas kneeling burpee)

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

View Public Whiteboard

Warm-Up Flow (Checkmark)

General Warm-Up:

2:00 Cardio Choice

-

2 Sets

10 Down Dog Toe Touches

8/8 Quadruped Throacic Rotations

-

2 Sets: For Quality

8 Bradford Press with Lockout

6 Scapular Pull-Ups

6 Ring Rows

10 Cossack Squats w/1-2 sec Pause

Specific Warm-Up:

5 Push Press @ 40-50%

5 Push Press @ 50-55%

3 Push Press @ 55-65%

3 Jumping Pull-Ups

3 Push Press @ 65-70%

3 Jumping Pull-Ups

25ft (7.5m) Dual Kettlebell Front Rack Walking Lunge @ Warm-Up Loads

-

Then Load to Working Weights for the Workout

"Dunkirk" (4 Rounds for weight)

Every 4:00 x 4 Sets

5 Push Press

50ft Dual KB Front Rack Walking Lunge

5 Weighted Strict Pull-Ups

Barbell: 75% of 1RM Push Press

Kettlebells: 2 x (Rx53/35, S 44/26)

Weighted Pull-Ups: Choice
Score = Pull-Up Load (Not including bodyweight)

Goal: Complete all lifts at prescribed weights and build loads to heavy on the Pull-Ups

Primary Objective: Maintain posture integrity under fatigue.

Secondary Objective: Consistent load management and movement control.

Machine Conditioning (5 Rounds for calories)

5 Sets

:20 Max Calorie Bike

1:40 Rest
*Note: Reset bike after each interval

Stimulus: Anaerobic Power

RPE: 10/10

This is one that will hurt. The legs will burn and the body will begin feeling global fatigue by the 3rd set. Be calculated here with output, but still the goal is to really shoot for max output here.

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

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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - Functional Fitness

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Warm-Up Flow (Checkmark)

400m Group Run

-

2 Sets: For Quality

10 Down Dog Calf Gas Pedals

10 Air Squats

10 Alternating Box Step-Ups + 5 Box Jumps

6 Kettlebell Deadlifts + 6 Russian Kettlebell Swing + 6 American Kettlebell Swings

2 Sets

8 Wall Balls

8 Box Jumps

8 American Kettlebell Swings

Perform at Working Loads, Then get into the workout

"Running with Morrison" (Time)

For Time, With a Partner

50-40-30-20-10

Wall Ball

200m Run (Together)

Box Jumps

200m Run (Together)

American Kettlebell Swings

Box Height: (Rx24/20, S 20/16″)

Wall Balls: (Rx 20/14, S 16/12), 10/9ft

Kettlebell Swings: (Rx53/35, S 44/26)
Score = Time

Goal: 26-30 minutes

Time Cap: 35:00

Primary Objective: Complete each descending round with steady transitions and shared pacing through all movements.

Secondary Objective: Run together at a consistent manageable pace through the entirety of the workout today.

Mobility (Checkmark)

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

Rowing Technique and Form

:30 Arms Only

:30 Body and Arms

:30 Hinge + Legs

:15 Half Strokes

:15 Full Strokes

--

2 Sets: For Quality

:20/:20 World's Greatest Stretch

10 Hollow Rocks

:10 Hollow Hold

10 Banded Rows , Heavy Band

10 Tall Kneeling Banded Lat Pull Downs , Light Band

Toe to Bar Progressions

-

-Bar Kip Swings

-Strict Knees to Chest

-Kipping Knees to Chest, Toes to Target, Alternating Toes to Bar

-Toes to Bar

Primer

3-4 Toes to Bar

150m Row

3-4 Toes to Bar

"Tenet" (Time)

For Time

20 Toes to Bar

500m Row

20 Toes to Bar

Rest 2:00

15 Toes to Bar

500m Row

15 Toes to Bar

Rest 2:00

10 Toes to Bar

500m Row

10 Toes to Bar
Score = Time

Goal: 12:00-16:00

Time Cap: 20:00

Primary Objective: Hold consistent sets on the Toes to Bar from start to finish. The total volume will build here today.

Secondary Objective: Complete each 500m Row within :10–:15 of each other, maintaining a steady, repeatable output.

Finisher Friday (Checkmark)

For Quality

3 Sets:

10-12 Chest Support Reverse Flys

10-12 Hammer Curls

10-12 Weighted Russian Twists
Russian Twist: Over and Back = 1 Rep