Workout of the day

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 - HGX-FIT (Progressive Overload/Accessories)

A: Metcon (Checkmark)

6 sets: Complex

4 Pendlay rows + 4 Bent over rows + 8 chin-ups

**Do not reset between movements

85% of your lowest lift

**Rest as needed b/t sets (No more than :90sec)

Then..

3 sets

8 BB Yates rows

8/8 DB Gorilla rows

15 Seated banded lat pulls (from the rig post)

***

2-3 Supersets

10 BB Reverse curls

10 BB Bicep curls

10 BB Drag curls (tempo 3.1.3.0)

***

2-3 sets

10 DB Hammer curls

10/10 SA DB Preacher curls

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

Announcements

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Famers and Lumberjacks w/ abmats

Bench Press (Start w/ a set of 5 reps
Add weight 4 reps
Add weight 3 reps
Add weight 3 reps
Add weight 2 reps
Add weight 2 reps
Add weight 1 rep)

Happy 2026 (Checkmark)

20 min AMRAP w/ partner

Split all work

20 box jumps (Dallas db step ups)

26 db snatch

20 push-ups

26 ball slams

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:

1:00 Cardio Choice

10 Alternating Box Step-Ups

5/5 World's Greatest Stretch

10 Alt Box Step-Ups + 5 Box Jumps

5/5 Single Arm Ring Row

5 Barbell Strict Press

---

5 minutes of Burpee Number Game

1 = Standing

2 = Top of Plank

3 = Bottom of Push-Up

4 = Feet to Outside of Hands

5 = Jump

As an examples

3+5 = Full Burpee

2+3+2 = Push-Up

4+5 = Squat Jump

2+1 = Up Down

--

2 Sets:

7 Empty Barbell Thrusters

7 Abmat Sit-Ups

5 Box Jump Overs

3 Burpee Pull-Ups

Rope Climb Skill Work (Checkmark)

Rope Climb Skill Work

Practice Lock and Stand

Then Practice Movement Up Rope and Rope Climb Descents

-

Then Get to Working Loads on Push Press and Working Height on Box Jumps

-

Practice Synchro Movements with Partner and get stations ready for the workout

"Sleigh Ride" (AMRAP - Rounds and Reps)

For Reps:

25:00 AMRAP (Partners)

Partner 1: 15/12 Cal Row or Ski (Each)

Partner 2: 2 Rope Climbs (Each)

12 Synchro Box Jumps

16 Synchro Push Press

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

Box Height: (Rx30/24, S 24/20″)
Score = Total Reps Completed as a Team

Primary Objective: Maintain consistent pacing and partner split strategy with minimal downtime

Secondary Objective: Smooth Synchro Movements and even pacing throughout

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

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 - Functional Fitness (CrossFit)

OPEN GYM 8-10 Warm-Up Flow (Checkmark)

General Prep

200m Run

10 Alternating Arm Swings

10 Back Slaps

:15 Hand to Hand Wrist Circles / Rotations

:15 Hollow Hold

:15 Arch Hold

-

200m Run

6 Tall Muscle Cleans

4 Tall Power Cleans *Working on Footwork and Bar Close

:10 Hollow Hold + :10 Alt V-Ups

:15 Arch Hold

8 Bar Kip Swings

4 Strict Knee Raises

Specific Prep

:20 Wall Lean March

3 x :15 on / :10 Rest Wall Lean Triple Switch Sprint

-

Toes to Bar Group Skill Work 3-4 minutes building into modifications

-

3 Hang Power Cleans + 3 Low Hang Power Cleans (Empty Barbell)

6 Toes to Bar / Alternating Toes to Bar / Kipping Knees to Chest or Knee Raises

-

2-3 Sets

2 x 3 Tng Power Cleans Building to Working Loads

:15 Wall Lean Sprint or 100m Run

4-6 Toes to Bar

"Blitzen" (Time)

For Time:

4 Sets:

15 Power Cleans

200m Run

20 Toes-to-Bar

200m Run

Rest: :30 after Set 1 → 1:00 after Set 2 → 1:30 after Set 3

(Total: Increasing rest between sets)

Barbell: (Rx 115/75, S 95/65)
Score = Total Time (including rest)

Goal: 2:45-4:00 / Sets

Goal: 14:00–20:00 Working Time

Time Domain: Mid-range interval conditioning with increasing rest

Primary Objective: Maintain consistent set-times across all four rounds

Secondary Objective: Perform Power Cleans in 1–2 sets and T2B in 2–3 sets

Optional Accessories (Checkmark)

For Quality:

4 Sets

6/6 Stagger Stance Good Mornings , Light

12 Banded Hip Thrusts w/ 2s Iso at Top