Workout of the day

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 Movement Prep

2 Sets:

20 Line Hops (Lateral / Forward and Back)

8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings

6 Inchworm to Hollow

10 Down Dog Alternating Toe Touches

6 Pike Push-Ups

Specific Prep

2 Sets:

:30 Double Unders or Double Under Practice

6 Russian KBS + 6 American Kettlebell Swings

6 Barbell Bradford Press w/Lockout

6 Barbell Push Press

Barbell Prep and Primer

2 Sets

5 Behind the Neck Press in Split

3 Split Jerks w/ 1-2 sec Pause in Catch + Focused Recovery Steps

--

Add Loads

--

3 Sets Building to 75%

2 Split Jerk with 2 sec Pause in recovery on Second Rep

Split Jerk (Every 1:30 x 10 Sets
1RM Split Jerk

Starting @ 60-70% and building to a 1RM for the Day

Record Heavy)

Modifications:

- Adjust to Push Jerk or Push Press if the Split Jerk is a problematic movement for refining form and technique.

- Adjust to Dumbbell Split Jerk, Push Jerk or Push Press for those where the barbell creates movement limitations.

Level 1 / New Athletes:

Every 1:30 x 10 sets

Push Jerk + Pause Split Jerk (Pause 1sec in Dip + 3 Second Hold in Catch)

"Higher Ground" (AMRAP - Rounds and Reps)

10:00 AMRAP

5 Shoulder to Overhead

10 American Kettlebell Swings

25* Double Unders

*Dubs increase by 5 reps each round

(25-30-35-40 …)

(same numbers for singles)

Barbell: (Rx155/105, S 125/85)

Kettlebell: (Rx53/35, S 44/26)
Score = Rounds + Reps

Goal: 7+ Rounds

Primary Objective: Maintain unbroken sets on S2OH and KB swings

Secondary Objective: Manage double-under fatigue as reps increase. Look to stay unbroken though the set of 50 reps

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)

Push/Pull (Checkmark)

10 sets: :90sec break after you finish each set

Set 1: 5 BB Seated Military press (80%)

Set 2: 5 Deadlift at 87-90% of 1RM

***

3 sets

10 BB good mornings (weighted - more than last week)

15 GHD hamstring developers - weighted

***

3 sets

12 reps (PICK two movements - Front, Side or Rear delt raises)

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

2-3 Sets: For Quality

9/7 Calorie Ski Erg or Row

15 Banded Pull-Aparts

10 Hollow Rocks

10 Alternating V-Ups

10 Deep Lunge Mountain Climbers

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-60%

-

Then Load to Working Weights on the Bar

-

Workout Primer after Bench Press

8 Scapular Pull-Ups

6 Bar Kip Swings

4 Strict Knee Raises

-

Bathroom Break or Drink

Bench Press (Take 12:00 to Establish
5RM Bench Press)

Goal: 90%+ of 1RM Bench

Level 1 / New Athletes:

Every 3:00 x 4 Sets

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

"Hanging On" (Time)

For Time

100 Toes-to-Bar
Score = Time

Time Domain: 3-8 minutes

Time Cap: 12 minutes

Primary Objective: Maintain manageable, repeatable sets (5–10 reps) without early blow-up

Secondary Objective: Minimize total rest time by having a plan.

Body Building Finisher (Checkmark)

10:00 AMRAP

15 Tall Kneeling Banded Lat Pull Downs

:30/:30 Side Plank

10 Ring Tricep Extensions

10 Ring Bicep Curls

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 Sets: For Quality

1:00 Row (:30 easy, :20 sec Moderate, :10 sec Hard)

5 Inchworm Push-Ups

20 Plank Shoulder Taps

15 Banded Good Mornings

10/10 Single Leg Glute Bridges

Specific Workout Prep

Take 6-10 minutes to build working loads for Snatches, Power Cleans and Deadlifts.

Practice cycling reps and quick singles as you build loads, depending on your strategy for the workout.

*Suggested Prep

Empty Barbell

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

- Add Loads -

3 Deadlifts

3 Power Snatch @ Working Weights

3 Power Cleans

- Add Loads -

3 Deadlifts

3 Power Cleans @ Working Weights

- Add Loads

3 Deadlifts @ Working Weights

–

2 x 3 Reps of Wall Walks, Practicing Efficiency and Speed up and down the wall. Go over movement standards and make sure your feet move first before your hands. Then on the way down make sure your hands touch the line before our feet come down back to the starting position.

Workout Primer (Checkmark)

1 Wall Walks

10 Calorie Row (6 Moderate + 4 Hard)

1 Wall Walk

6 Deadlifts

1 Wall Walk

4 Power Cleans

1 Wall Walks

2 Power Snatch

1 Wall Walk

5 Calorie Row Hard

-

Take 5:00 minutes then tackle the workout.

Open 25.3 (Time)

For Time:

5 Wall Walks

50-Calorie Row

5 Wall Walks

25 Deadlifts

5 Wall Walks

25 Cleans

5 Wall Walks

25 Snatches

5 Wall Walks

50-Calorie Row

Score = Time

Time Cap = 20:00

Loads:

Deadlift: (Rx 225/155, S 165/125)

Clean: (Rx135/95, S 115/75)

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

Wall Walk to 10in From the Wall
Score = Time

Time Domain: 12–20 minutes

Time Cap: 20 minutes

Primary Objective: Hold strong, repeatable wall walk technique without excessive rest between reps. This is where the most time will be eaten up today.

Secondary Objective: Break barbell sets smartly to avoid major blow-ups on the snatches and final row

Optional Accessories (Checkmark)

3 Sets: For Quality

12 Dumbbell Sorenson Rows

:15/:15 Side Star Plank

:15/:15 Copenhagen Plank

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

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