Workout of the day

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)

GYM CLOSED Warm-Up Flow (Checkmark)

General to Specific Flow

400m Run

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8 Scapular Pull-Ups

8 Scapular Push-Ups

8 Tempo Air Squats 2220 Tempo

:30 Jump Rope Practice-

8 Ring Rows

8 Elevated Push-Ups

8 Tempo Push-Ups 2121 Tempo

20 Double Unders or 40 Single Unders

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4 Strict Pull-Ups

6 Push-Ups

8 Air Squats

16 Double Unders or 32 Single Unders

"Comet" (Time)

For Time:

12 Rounds:

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

30 Double Unders
Score = Time

Goal: 18–26 minutes

Time Domain: Mid-range endurance workout with repeatable round times

Primary Objective: Maintain consistent round pacing without early fall-off

Secondary Objective: Keep strict pull-ups in quick, controlled sets throughout

Announcements

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

HomeGrown AthletX - Functional Fitness (CrossFit)

OPEN GYM 6-7:30AM Warm-Up Flow (Checkmark)

General to Specific Prep

15/12 Cal Row @ 60-70%

5 Hang Snatch High Pull

5 Hang Muscle Snatch

1 Wall Walk + 15 sec Wall Facing Handstand Hold

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12/9 Cal Row @ 70-80%

5 Hang Muscle Snatch

5 Hang Power Snatch

1 Wall Walk + 15 sec Wall Facing Handstand Hold or HS Shoulder Taps or Weight Shifts

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9/7 Cal @ 80-85%

3 Hang Power Snatch +2 Low Hang Power Snatch

1 Wall Walk + 15 sec Wall Facing Handstand Hold or HS Shoulder Taps or Weight Shifts

*Move Barbell Off Floor and Get into Handstand Walk Practice, Movement Modifications and Adjustments to Get into Specific Skill Focused Work.

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Specific Prep After Handstand Walk

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Bring Barbell Back Out, Put Working Loads on Barbells and Practice Cycling.

2 Sets x 5 TnG Reps for smooth cadence and efficiency

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Assign Rowers, Stations, and movement flow with Waterfall style start

Handstand Walk (8 Rounds for distance)

8 Sets: For Distance

:30 on / :30 Off
Level 3: Handstand Walk

Level 2: 30 Sec Handstand Walk to Wall or Wall Supported Shoulder Taps

Level 1: Accumulate Wall Supported Hold / Straight Arm Plank / Ring Plank

Handstand Walk Skills and Progressions - Wall Facing Handstand Shoulder Taps

- Lateral Handstand Walk across the wall

- Handstand Walk to the Wall

- Partner Handstand Walk Drills

[Dasher: Home & Travel] (AMRAP - Reps)

For Reps:

12:00 EMOM

Minute 1: Max Machine Choice

Minute 2: Max Alt DB Power Snatch

Minute 3: Max Wall Walks

Minute 4: Rest

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

Wall Walk: 10in

"Dasher" (3 Rounds for reps)

For Reps:

12:00 EMOM

Minute 1: Max Calorie Row

Minute 2: Max Power Snatch

Minute 3: Max Wall Walks

Minute 4: Rest

Barbell: (Rx 75/55, S 65/45)

Wall Walk Standard: 10 inches
Score = Total Reps (Calories + Snatches + Wall Walks)

Goal: 80- 110+ reps

Stimulus: Mixed-modal interval conditioning with sustained power output, overhead stamina, and gymnastics control

Primary Objective: Maintain consistent output across all 3 rounds

Secondary Objective: Smooth, efficient snatches with minimal barbell drop-off

Mobility (Checkmark)

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Announcements

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Interval training

Banded face pulls

Wood chops

Paloff press

Small plates (Y, T, W)

Plate ground to overhead

Wall push-ups

Supported squats (Rig post)

Single leg balance

Plate halos

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 - HGX-FIT (Progressive Overload/Accessories)

A: Bench Press (5x3 at 88-90%
10 Diamond push-ups
***Rest :90sec after each set
)

B: Metcon (Checkmark)

3 sets

10 BB Close grip bench press

12 DBs Barrel press (floor)

12 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

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)

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

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10 Bootstrap Squats

10 Cossack Squats

5 Inchworm Push-Ups

10 Alternating Box Step-Ups

8 Scapular Pull-Ups

8 Bar Kip Swings

8 Ring Rows or 4/4 Single Arm Ring Rows

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15 Air Squats

5 No Jump Burpees

10 Alternating Box Step-Ups + 5 Box Jumps

8 Bar Kip Swings, Building Strong Kip

4 Strict Pull-Ups or 8 Ring Rows or 4/4 Single Arm Ring Rows

Specific Prep

6 Tall Muscle Cleans

:20 Behind The Neck Elbow Punch Throughs

6 Front Squats

4 Burpee Box Jump Overs

4 Bar Muscle-Up Hip Drives or Kipping Pull-Ups

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6 Front Squats @ Working Loads

4 Burpee Box Jump Overs

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Then Get into deeper dive in Bar Muscle-Up Work

Gymnastics Skill Progression (Checkmark)

Skill Progressions : Bar Muscle-Ups

Spend 10-15 minutes Practicing Drills and Progressions

- Jumping Kip and Pull to Hips

- Banded Bar Muscle-Ups

- Box Bar Muscle-Up

- Bar Muscle-Up Hip Drive Drill

Focus on going into these progressions with the goals of progressing from the basic bar kip swing, to a more dynamic hip pop and drive the bar to the hips, before progressing to the more advanced Bar Muscle-Up Drills.

“Rudolph” (AMRAP - Rounds and Reps)

#TEAMPRVNTUESDAY

For Reps:

16:00 AMRAP

40 Front Squats

30 Burpee Box Jump Overs (Box Facing)

20 Bar Muscle-Ups

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

Box Height: (Rx24/20, S 20/16″)
Score = Total Reps

Goal: 150-220 reps (90 reps = 1 round)

Primary Objective: Bar Muscle-Up / Pull-Up Management

Secondary Objective: Front Squat and Burpee Box Jump Over Consistency

Optional Accessories (Checkmark)

For Quality

3-4 Sets

:20/:20 Single Leg Wall Sit

:30/:30 Single Arm Plank

30 Russian Twists (Over and Back = 1 Rep)

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)

Warm-Up Flow (Checkmark)

General Prep

1:30 Cardio Choice

-

2 Sets: For Quality

10 Down Dog + Up Dog (Add Calf Gas Pedals in Down Dog)

10 Down Dog Alternating Toe Touches

10 Plank Shoulder Taps

10 Dual Dumbbell Upright Rows

10 Dual Dumbbell Strict Press

Specific Prep

2 Sets

3 Barbell Strict Press + 5 Barbell Push Press *Focused bracing positions, vertical bar path, and clear lockout, plus vertical dip and drive

:20 Sec Wall Supported Handstand Hold

2 Shuttle Runs

10 Renegade Rows

Barbell: Empty

Movement Specifics Prior to Workout

Strict Handstand Push-Ups Modifications

- Add 1 Abmat for a Riser to Reduce Range of Motion

- Box Piked Handstand Push-Ups ( Feet or Knees), High or Lower Box

- Down Dog Pike Push-Ups

- Tall Kneeling Dual Dumbbell Push Press

Then..

Get to Working Loads on Renegade Rows

Strict Press + Push Press (Weight)

15:00 Running Clock

Take 8:00 to Establish a Heavy Complex

3+5

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Then

2 Sets x 3+5 @ 90% of Complex from above

Rest 2:00 b/t sets
Modifications:

- Adjust to strict press across, move to dumbbell strict press, or landmine press

Level 1: Athletes

Every 2:30 x 6 Sets

5 Strict Press @ 7 RPE Across

"Prancer" (AMRAP - Rounds and Reps)

For Reps:

10:00 AMRAP

16 Renegade Rows

4.5 Shuttle Runs

8 Strict Handstand Push-Ups

4.5 Shuttle Runs

Dumbbells: 2 × (Rx50/35, S 40/25)

Shuttle Run Standard: 25ft down + 25ft back *

*The 4.5 shuttle run allows athletes to start on one side of the gym, complete four full shuttles, run through to the wall for handstand push-ups, then return in the same fashion back to the dumbbells.
Score = Rounds + Reps

Goal: 3+ Rounds

Stimulus: Aerobic pacing with upper-body push/pull stamina

RPE: 7/10

Primary Objective: Maintain consistent round times through steady pacing.

Secondary Objective: Keep renegade rows unbroken and strict HSPU in 2 sets or less.