Workout of the day

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

2 Sets:

Row (100m Arms Only + 100m Body and Arms Only + 100m Legs and Body "no arms", 100m Full Long Strokes)

10 Pause Goblet Cossack Squats (1-2 sec on Each Rep)

5/5 Single Arm Strict Press

:20 Down Dog Hold

Specific Prep

200m Row @ Working Pace

30ft (9m) Dual Dumbbell Front Rack Walking Lunges @ Warm-Up Loads

10 Dual Dumbbell Push Press @ Warm-Up Loads

:30 Second Nose to Wall Handstand Hold (Focusing on Elevating Shoulder Blades and Pressing Through the Ground)

-

Go Over

- Box Piked Handstand Push-Ups (Toes on Box or Knees on Box)

- Wall Facing Handstand Push-Ups (Variations starting further away from wall and moving close to wall / to abmat or to floor and variations thereof)

-

Get to working progression for the Wall Facing Handstand Push-Up

Gymnastics Strength (8 Rounds for reps)

8:00 EMOM

4 Wall Facing Handstand Push-Ups
This should be approached as high-quality practice rather than fatigue work. Athletes should focus on stacking (wrist–elbow–shoulder–hip), controlled descent, and maintaining tight body lines against the wall. Reps should stay smooth and unbroken each minute.

Modifications / Scaling Options:

- For Athletes with Solid Inversion but Limited Strength: Wall-Facing Handstand Holds (:15-:20 / set) , 3–4 Box Handstand Push-Ups (hips stacked over shoulders, elevated feet)

- For Shoulder Sensitivity: Reduce to Strict Dumbbell Press (6–8 reps per minute @ light–moderate load)

For Beginners / New to Inversion:

4–6 Piked Handstand Push-Ups on a box or 5 Seated DB Strict Press + :10 Tall Plank

For Advanced / Competitors:

Add a :02 pause at the bottom of each rep or add a deficit to allow for a more challenging range of motion

Limited Wall Space:

4–6 Deficit Box Piked HSPU

"Looping" (AMRAP - Rounds and Reps)

12:00 AMRAP

200m Row or Ski

30ft Dual DB Front Rack Walking Lunges

10 Dual Dumbbell Push Press

Dumbbell: (Rx50/35, S 40/25)
Score = Rpunds & Reps

Goal: 4+ Rounds

Stimulus: Local shoulder stamina, smooth aerobic pacing, and midline fatigue management

RPE: 7/10

Primary Objective: Complete each full round in 2:00–2:30

Secondary Objective: Keep lunges unbroken and push press in one set throughout

Mobility (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

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)

General Prep

3 Sets: For Quality

1:00 Cardio Choice

10 Goblet Cossack Squats

:15/:15 Single Arm Kettlebell Overhead Hold

10 Hollow Rocks

:10 Hollow Hold

Specific Barbell Prep

Warm-Up Barbell Back Rack Reverse Lunges (From the Rack)

3 Sets x 5/5 Working Up to Prescribed Loading for the Day

Rest 30-60 seconds between sets on build up loading

Back Rack Reverse Lunges (4 Rounds for weight)

For Load:

Every 3:00 x 4 Sets

8/8 Reps

*Look to complete at 40% of 1RM Back Squat

This means all 8 on one leg then all 8 on the next leg.
Modifications:

- Adjust to Goblet Reverse Lunges or Dual Dumbbell Farmers Reverse Lunges

- Alternatively consider adjusting to Step-Ups as that can be a better option than lunges for those experiencing knee or hip discomfort.

"Gorgon" (AMRAP - Rounds)

16:00 EMOM

minute 1: 10 Dual Dumbbell Box Step-Overs

minute 2: 15 GHD Sit-Ups

minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

minute 4: 40 second Forearm Plank

Box Height: 24/20in

Dumbbells: 2 x 35/25lb, 15/12kg

Kettlebell: 53/35lb, 24/16kg
Score = Minutes completed as prescribed.

Stimulus: Posterior chain stability, midline endurance, and unilateral balance.

RPE: 7/10

Primary Objective:Complete all prescribed work each minute with quality movement and consistency across all rounds.

Secondary Objective: Focus on midline engagement during all carries and planks to maintain posture and control under load.

[Gorgon: L2, L1, & Masters 55+] (AMRAP - Rounds)

Level 2:

16:00 EMOM

minute 1: 10 Dual Dumbbell Box Step-Overs

minute 2: 15 GHD Sit-Ups

minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

minute 4: 40 second Forearm Plank

Box Height: 24/20in

Dumbbells: 2 x 25/15lb, 12/7kg

Kettlebell: 44/26lb, 20/12kg

---

Level 1:

16:00 EMOM

minute 1: 10 Single Dumbbell Box Step-Overs

minute 2: 15 Abmat Sit-Ups

minute 3: 100ft Farmers Carry

minute 4: 30 second Forearm Plank

Box Height: 24/20in

Dumbbell: 2 x 25/15lb, 12/7kg

Kettlebells: 44/26lb, 20/12kg

---

Masters 55+:

16:00 EMOM

minute 1: 10 Dual Dumbbell Box Step-Overs

minute 2: 15 GHD Sit-Ups (Reduced Range of Motion)

minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

minute 4: 40 second Forearm Plank

Box Height: 20/18in

Dumbbells: 2 x 25/15lb, 12/7kg

Kettlebell: 44/26lb, 20/12kg

[Gorgon: Competitor & Travel] (AMRAP - Rounds)

Competitor:

16:00 EMOM

minute 1: 12 Dual Dumbbell Box Step-Overs

minute 2: 20 GHD Sit-Ups

minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

minute 4: 50 second Forearm Plank

Box Height: 24/20in

Dumbbells: 2 x 50/35lb, 22.5/15kg

Kettlebell: 70/53, 24/16kg

---

Travel / Hotel:

16:00 EMOM

minute 1: 10 Dual Dumbbell Bench Step-Ups

minute 2: 15 V-Ups

minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

minute 4: Forearm Plank

Box Height: 24/20in

Dumbbells: 2 x 35/25lb, 15/12kg

Kettlebell: 53/35lb, 24/16kg

Mobility (Checkmark)

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Optional Accessories (Checkmark)

For Quality

3 Sets

10/10 Single Leg Romanian Deadlifts

:30 Hollow Hold

:60 Wall Sit

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)

General Prep

2 Sets: For Quality

:30 Bike

:15 Transition

:30 (AMRAP : 3 High Pulls + 3 Tall Muscle Cleans + 3 Strict Press)

:15 Transition

:30 Wall Supported Handstand Hold

:15 Transition

:30 Alternating Box Step-Ups

:15 Transition

Specific Prep:

2-3 Sets:

7/5 Calorie Echo Bike

5 Hang Power Cleans, Building to Working Loads

3-5 Strict Handstand Push-Ups, Box Piked Handstand Push-Ups, or Down Dog Pike Push-Ups

5 Box Jumps, Building to Working Height

"Cerberus" (Time)

For Time: 3 Person Teams

Athlete 1:

200/140 Calorie Echo Bike

-

Athlete 2:

5 Rounds

20 Hang Power Cleans

15 Strict Handstand Push-Ups

10 Box Jumps

Barbell: 135/95lb, 61/43kg

Box Height: 30/24in

*2 Athletes working and one rest at all times. One Athlete working on Station 1: (Bike) and 1 athlete working on the Station 2: (Triplet) at all times with one athlete resting and alternate in on either the bike or the triplet at any time in order to complete the workout as fast as possible.

M/M/F Teams: 180 Calories

F/F/M: Teams: 160 Calories
Score = Time:

Time Domain: 15:00 - 22:00

Time Cap: 25:00

Stimulus: Team Workout with focus on barbell cycling and strict gymnastics work

RPE: 8–9/10

Primary Objective: Maintain consistent pacing between the bike and triplet stations with seamless transitions between athletes.

Secondary Objective: Hold technical proficiency on Hang Power Cleans and Strict HSPU under fatigue, avoiding failed reps or rest longer than :10 before rotating.

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

Level 2:

For Time: 3 Person Teams

Athlete 1:

200/140 Calorie Echo Bike

-

Athlete 2:

5 Rounds

20 Hang Power Cleans

15 Handstand Push-Ups

10 Box Jumps

Barbell: 115/75lb, 52/34kg

Box Height: 24/20in

---

Level 1:

For Time: 3 Person Teams

Athlete 1:

150/105 Calorie Echo Bike

-

Athlete 2:

5 Rounds

20 Hang Power Cleans

15 Push Press

10 Box Step-Ups

Barbell: 75/55lb, 34/25kg

Box Height: 24/20in

---

Masters 55:

For Time: 3 Person Teams

Athlete 1:

180/130 Calorie Echo Bike

-

Athlete 2:

5 Rounds

20 Hang Power Cleans

15 Handstand Push-Ups

10 Box Jumps

Barbell: 115/75lb, 52/34kg

Box Height: 24/20in

[Cerberus: Competitor & Travel] (Time)

Competitor:

Barbell: 155/105lb, 70/48kg

Strict Deficit Handstand Push-Ups: 3/1.5in

Box Height: 30/24in

---

Travel / Hotel: Solo

For Time

1 Mile Run

Into..

5 Rounds

10 Dual Dumbbell Hang Power Cleans

5 Strict Handstand Push-Ups

10 Bench Jumps

Dumbbells: 2 x 50/35lb, 22.5/15kg

Bench Height: 18in

Mobility (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose

Optional Accessories (Checkmark)

3 Sets

For Quality:

10/10 Single Leg Dumbbell Hip Thrust

8/8 Side Plank Banded Rows

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)

General Prep

2 Sets

200m Run

10 Ring Rows

8/8 Single Arm Dumbbell Deadlifts

8 Goblet Squats

10 Deep Lunge Mountain Climbers

Specific Prep

2 Sets

10m A Skips + 10m B-Skips

6 Bar Kip Swings / Elevator Kipping Pull-Ups

6 Alt Dumbbell Snatch

6 Goblet Squats

4 Lateral Burpees over Dumbbells

"Fenrir" (Time)

2 Rounds for Time

400m Run

20 Pull-Ups

400m Run

20 Alternating Dumbbell Snatch

400m Run

20 Goblet Squats

400m Run

20 Lateral Burpees over the Dumbbell

Dumbbell: 50/35lb, 22.5/15kg
Score = Time

Goal: 25:00 - 32:00

Time Cap: 35:00

Stimulus: Aerobic stamina and muscular endurance with sustained cyclical output.

RPE: 8–9/10

Primary Objective: Maintain consistent 400m splits across both rounds while moving smoothly through transitions between movements.

Secondary Objective: Keep all movements quick and efficient with the goal of maintaining close to unbroken sets on each round.

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

Level 2:

2 Rounds for Time

400m Run

16 Pull-Ups

400m Run

16 Alternating Dumbbell Snatch

400m Run

16 Goblet Squats

400m Run

16 Lateral Burpees over the Dumbbell

Dumbbell: 35/25lb, 15/12kg

---

Level 1:

2 Rounds for Time

400m Run

20 Jumping Pull-Ups

400m Run

20 Alternating Dumbbell Hang Snatch

400m Run

20 Air Squats

400m Run

12 Burpees

Dumbbell: 25/15lb, 12/7kg

---

Masters 55+:

2 Rounds for Time

400m Run

16 Pull-Ups

400m Run

16 Alternating Dumbbell Snatch

400m Run

16 Goblet Squats

400m Run

16 Lateral Burpees over the Dumbbell

Dumbbell: 30/20lb, 14/9kg

[Fenrir: Competitor & Travel] (Time)

Competitor:

2 Rounds for Time

400m Run

20 Chest to Bar Pull-Ups

400m Run

20 Alternating Dumbbell Snatch

400m Run

20 Goblet Squats

400m Run

20 Lateral Burpees over the Dumbbell

Dumbbell: 70/50lb, 32/22.5kg

---

Travel / Hotel:

2 Rounds for Time

400m Run

15 Strict Pull-Ups

400m Run

20 Alternating Dumbbell Snatch

400m Run

20 Goblet Squats

400m Run

20 Lateral Burpees over the Dumbbell

Dumbbell: 50/35lb, 22.5/15kg

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

Friday Finisher (Optional) (Checkmark)

3 Sets: For Quality

10-12 Dual Dumbbell Prone Rows

10-12 Dual Dumbbell Zottman Curls

15 Wall Tibialis Raises

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)

General Prep

2-3 Sets: For Quality

:30 Jump Rope (Singles / Doubles / Boxer Shuffle)

5 Inchworm to Hollow (3sec Pause)

15 Banded Pull-Aparts

10 Hollow Rocks

10 Alternating V-Ups

8 Bar Kip Swings

4 Strict Knee Raises

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50%

3 Bench Press @ 60%

3 Bench Press @ 65%

-

Then Load to Working Weights on the Bar

-

Workout Prep After Bench Press

1-2 Sets

15-25 Double Unders or 30-40 Single Unders

8 Bar Kip Swings

4 Strict Knee Raises

4-6 Toes to Bar or Building Toes to Target or Alternating Toes to Bar / Toes to Target.

1-2 Wall Walks

Bench Press (Weightlifting Variable Reps & Sets)

Modifications:

- Adjust to Floor Press or Dumbbell Bench Press for shoulder impingement issues

- Look to move to a close grip bench if pain in the anterior delt / shoulder capsule.

- If needed adjust to landmine press

"Medusa" (AMRAP - Rounds and Reps)

15:00 AMRAP

1-2-3-4-5...Wall Walk

5-10-15-20-25... Toes to Bar

10-20-30-40-50... Double Unders

Continue progressing by 1 Wall Walk, 5 Toes to Bar, and 10 Double Unders each set

Wall Walk: 10in
Score = Rounds + Reps

Goal: Through the 5th round and into the round of 6.

Stimulus: Midline endurance and shoulder stamina.

RPE: 8–9/10

Primary Objective: Keeping sets of 5+ on Toes to Bar throughout

Secondary Objective: Keep Wall Walks to averaging 10-15 sec / rep

[Medusa: L2, L1, & Masters 55+] (AMRAP - Rounds and Reps)

Level 2:

15:00 AMRAP

1-2-3-4-5 Wall Walk

3-6-9-12-15... Toes to Bar

6-12-18-24-30 Double Unders

Wall Walk to 20in

Continue progressing by 1 Wall Walk, 3 Toes to Bar, and 6 Double Unders each set

---

Level 1:

15:00 AMRAP

1-2-3-4-5...Wall Walk

5-10-15-20-25... Kipping Knee Raises

10-20-30-40-50... Single Unders

Wall Walk to 30in

Continue progressing by 1 Wall Walk, 5 Knee Raises, and 10 Single Unders each set

---

Masters 55+:

15:00 AMRAP

1-2-3-4-5 Wall Walk

3-6-9-12-15... Toes to Bar

6-12-18-24-30 Double Unders

Wall Walk to 20in

Continue progressing by 1 Wall Walk, 3 Toes to Bar, and 6 Double Unders each set

[Medusa: Competitor & Travel] (AMRAP - Rounds and Reps)

Competitor:

As prescribed

---

Travel / Hotel:

15:00 AMRAP

1-2-3-4-5...Wall Walk

5-10-15-20-25... V-Ups

10-20-30-40-50... Double Unders

Continue progressing by 1 Wall Walk, 5 Toes to Bar, and 10 Double Unders each set

Wall Walk: 10in

Mobility (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Optional Accessories (Checkmark)

For Quality:

3 Sets

"Dumbbell Chest Complex"

10 Dumbbell Skull Crushers

10 Dumbbell Chest Flys

10 Dumbbell Hex Press

Rest as needed b/t complex

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/:30 Active Pigeon Stretch

:30/:30 Couch Stretch

:15/:15 Quadruped Spinal CARS

:30 Glute Bridge Iso Hold

General Movement Prep

2 Sets: For Quality

8/8 Single-Leg Romanian Deadlift (light DB/KB or bodyweight)

5/5 Dead-Stop Kettlebell Muscle-Cleans

10 Alternating Reverse Lunges

10 Bird-Dogs

10 Dead-Bugs

Specific Deadlift Prep and Build

Empty Barbell:

5 Romanian Deadlifts

5 Deadlifts (Top Down to Mid Shin)

-

Add Loads

-

3-4 Sets

3 Deadlifts, Building to 70% on the Barbell

Deadlift (Weightlifting Variable Reps & Sets)

Modifications:

- Adjust to Sumo Deadlift, Hex Bar Deadlifts, or Block Deadlifts to adjust range of motion and allow for hinge pattern from the floor

- Adjust Romanian Deadlifts @ 2121 Tempo for those developing hinge pattern

- Barbell Hip thrusts are good modification for athletes that have pain with most hinging movements

"Chimera" (AMRAP - Rounds)

15:00 EMOM

minute 1: 5/5 Single Kettlebell Dead-Stop Clean

minute 2: 25/25ft (7.5/7.5m) Single Arm Front Rack Kettlebell Walking Lunge

minute 3: 15 GHD Hip Extensions

minute 4: 20 Renegade Rows

minute 5: Rest

Kettlebell: 53/35lb, 24/16kg

Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Minutes completed as prescribed (i.e. if all work is completed, score is 15 rounds).

Stimulus: Posterior chain and trunk endurance under moderate loading.

RPE: 6-7/10

Primary Objective: Complete all prescribed reps within each minute, sustaining mechanical quality across all sets.

Secondary Objective: Maintain posture and bracing through loaded hinge and carry variations to develop trunk stability and balance.

[Chimera: L2, L1, & Masters 55+] (AMRAP - Rounds)

Level 2:

Kettlebell: 44/26lb, 20/12kg

Dumbbells: 2 x 35/25lb, 15/12kg

---

Level 1:

15:00 EMOM

minute 1: 5/5 Single Kettlebell Dead-Stop Clean

minute 2: 25/25ft (7.5/7.5m) Goblet Walking Lunge

minute 3: 10 GHD Hip Extensions

minute 4: 16 Renegade Rows

minute 5: Rest

Kettlebell: 35/18lb, 16/12kg

Dumbbells: 2 x 25/15lb, 12/7kg

---

Masters 55+:

Kettlebell: 44/26lb, 20/12kg

Dumbbells: 2 x 35/25lb, 15/12kg

[Chimera: Competitor & Travel] (AMRAP - Rounds)

Competitor:

Kettlebell: 70/53lb, 32/24kg

Dumbbells: 2 x 50/35lb, 22.5/15kg

---

Travel / Hotel:

15:00 EMOM

minute 1: 5/5 Single Arm Dumbbell Clean

minute 2: 12 Goblet Reverse. Lunges

minute 3: 15 Dual Dumbbell Romanian Deadlifts

minute 4: 20 Renegade Rows

minute 5: Rest

Choice on Loads

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

Optional Accessories (Checkmark)

3 Sets:

50ft (15m) Sled Push, For Load

:30 Wall Sit

8-10 Glute Ham Raises *

Rest as minimally as possible between movements

Rest as needed b/t sets

*Can add banded assistance if needed