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 - Legends (65+)

Metcon (No Measure)

Red band: 3 sets

12 Face pulls

12 Lat pulls

12 Wood chops

***

10min AMRAP

12 KB DB swings

12 KB/DB high pulls

100M KB farmers carry

***

10min AMRAP

10/10 DBs hang power cleans

10/10 DB shoulder to overhead

100M DB farmers carry (overhead)

Announcements

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

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Body Heat and Mobility

200m Run

:30 Alternating Overhead Tricep / Lat Stretch

:30 Bootstrap Squats

:20/:20 Samson Stretch

:30 Childs Pose

:30 Glute Bridges @ 3030 Tempo

:30 Extended Plank Reverse Bridge

General Prep

2-3 Sets: For Quality

9/7 Calorie Bike

8 Goblet Cossack Squats

8 Medball Squats

8 Medball Push Press

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%

Then Start 15:00 Clock working up to 5RM

Front Squat (Take 12:00 to Establish
5RM Front Squat)

Modifications:

- For back pain or knee pain let's consider moving to a box squat or split squat variation.

- For shoulder limitations in the Front Squat lets move to a Back Squat variation and adjust % as necessary

Level 1 / New Athletes:

Every 3:00 x 4 Sets

8 Reps @ 6-7 RPE (Relative Perceived Exertion)

"Engine Room" (Time)

3 Rounds for Time

20/14 Cal Bike or 28/20 Cal Row or Ski

50ft Dual DB Walking Lunge

400m Run

25 Wall Balls

Dumbbells: 2 × (Rx35/25, S 20/10)

Wall Ball: (Rx 20/14, S 16/12) to 10/9ft
Score = Time

Time Domain: 15-18 minutes

Time Cap: 22 minutes

Primary Objective: Maintain strong but consistent pacing across all three rounds on bike + run.

Secondary Objective: Keep the Wall Balls to 2 or less sets per round.

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 (5x5 at 80-83%
10 Diamond push-ups
Every :90sec
)

B: Metcon (Checkmark)

3 sets

8 DB Pullovers

12 DBs Floor close grip press

12 DBs flat bench flys

***

3 sets

10 BB Tricep ext - weighted

10 BB Skull crushers - weighted

10 Ring dips

***

GHD/Vups/Ceiling crunches

Announcements

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

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

2:00 Cardio Choice

-

2 Sets: For Quality

5/5 Worlds Greatest Stretch

5/5 Thoracic Bridges

5 Inchworm Push-Ups

10 Down Dog Toe Touches

5 No Jump Burpees

10 Alternating Box Step-Ups

5 Box Jumps

Specific

2 Sets:

3 Position Power Snatch (Empty Barbell)

- High Hang + Hang + Low Hang

2 Sets

8 Scapular Pull-Ups

8 Ring Rows

4 Burpee Box Jump Overs

Final Set-Up

Set-Up Station for Pull-Up modifications and Get Boxes Set-Up for the Burpee Box Jump Stations. Set Lanes and make sure athletes know the flow of the day before starting the clock and letting athletes start to build loads on the 1RM Power Snatch

Benchmark Testing

Test 1: 0:00-12:00

1RM Power Snatch

Primary Objective: 1RM Power Snatch / PR on Unbroken Strict Pull-Ups / Burpee Box Jump Overs in under 6:00

Secondary Objective: Complete each set of 10 Burpee Box Jump Overs on a similar pace

Power Snatch (Test 1: 0:00-12:00
1RM Power Snatch)

Pull-ups (Test 2: 15:00 - 16:00
Max Unbroken Strict Pull-Ups)

Burpee Box Jump Overs (Time)

Test 3: 20:00 - 27:00

For Time:

50 Burpee Box Jump Overs

*7 minute Cap

Box Height: (Rx24/20, S 20/16″)

Optional Accessories (Checkmark)

3 Sets

4 Dragon Flags

8-10 Cuban Rotations

10/10 Tall Kneeling Paloff Press

Announcements

Rowathon

Sunday Dec 14th 1-3 pm

$20 to participate

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

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: Bulgarian Split Squat (Every 3min for 4 sets
10/10 Bulgarian split squats
**work two positions
B/T sets: 15 Cyclist squats (35# plate))

B: Shoulder Press (Every 2:30min
Strict press + Push press
3+5 60%
3+5 65%
3+4 70%
3+3 75%
3+3 75%
**B/T sets....
10 DBs Front to Side delt raises)

C: Metcon (Checkmark)

EMOM 10min: Finisher

Abmat situps

Russian twist

Vups or knee ups

Ankle touches

Hollow rock

Bicycle crunches

Ceiling crunches (weighted)

Side plank (right)

Side plank (left)

Tall plank

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 - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

1:30 Cardio Choice

-

3 Sets: For Quality

5 Inchworm Push-Ups

15 Glute Bridge Banded Pull Aparts

8/8 Suitcase Kettlebell Deadlifts

:15/:15 Suitcase March

Specific Barbell Prep / Loading to Working Weights

5 Bench Press @ 40%

3 Bench Press @ 45%

3 Bench Press @ 50%

-

Then get to working weights on the bar

Bench Press (Weightlifting Variable Reps & Sets)

Modifications:

Adjust to Floor Press / Dumbbell Bench Press / or Landmine Press for those with shoulder impingement issues.

"House Stark" (3 Rounds for distance)

12:00 EMOM

Min 1: 12 Dumbbell Hex Press

Min 2: 15/12 Cal Ski Erg

Min 3: - Max Distance Kettlebell Farmers Carry

Min 4: Rest

Dumbbells: 2 x (Rx50/35, S 40/25)

Kettlebells: (Rx70/53, S 53/44)
Score = Sum Total Distance

Goal Distance = 200+ft

Primary Objective: Accumulate consistent farmer carry distances across all three work intervals

Secondary Objective: Maintain unbroken Hex Press reps and complete the Ski Erg in under 50 seconds

Optional Accessory Finisher (Checkmark)

For Quality

3 Sets:

8-8-8-8 Banded A-T-Y-W's

15 Dual Dumbbell Skull Crushers