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)

Bodyheat and Mobility

1:00 - 2:00 Cardio Choice

--

:30 Up Dog to Down Dog

:30/:30 Active Pigeon Pose

:30/:30 Samson Stretch Hold

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

Barbell Prep and Flow (Checkmark)

2 Sets, Empty Barbell

5 Bradford Press with Lockout

:20 Behind the Neck Elbow Punch Throughs

3 Front Squats

5 Bradford Press with Lockout

3-5 Behind the Neck Press in Split

2 Split Jerk with 3-5 sec Pause in the Catch

-

Add Loads

-

2 Pause Front Squats (2sec)

Split Jerk w/2 sec Pause in Catch

3 Front Squats

Split Jerk w/2 sec Pause in Catch

--

Add Loads up to 65% as 2 Front Squats + 1 Split Jerk

Specific Workout Primer after Front Squat + Split Jerk Complex (Checkmark)

Get to Working Loads on the Dumbbell Clean and Jerks and Thrusters

-

3/3 Single Arm Dumbbell Hang Clean and Jerk

3 Lateral Burpees over Dumbbells

3 Dumbbell Thrusters

3 Lateral Burpees over Dumbbells

Front Squat + Split Jerk Complex (Weight)

Every 2:00 x 5 Sets

Front Squat + Split Jerk

Set 1: 5+1 @ 65%

Set 1: 5+1 @ 70%

Set 1: 4+1 @ 75%

Set 1: 3+1 @ 80%

Set 1: 2+1 @ 80% +

% of Split Jerk
Score = Heavy for the Day

Modifications:

For those with Front Rack mobility issues, consider moving to back squats, rack the barbell and then get into the split jerk after the back squats.

For those that need a Box Squat variation, we can adjust to Box Squats. Rack the barbell, move the box, then split jerk.

For those that can’t split jerk, we can move to Dumbbell Push Press as a good alternative after the Front Squats. But adjust to 5-7 challenging dumbbell push press.

"Valar Morghulis" (4 Rounds for time)

For Time:

Every 3:00 x 4 Sets

5/5 Single Dumbbell Hang Clean and Jerk

5 Lateral Burpees over Dumbbells

10 Dual Dumbbell Thrusters

5 Lateral Burpees over Dumbbells

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

*Clean and Jerk with Single Dumbbell

*Thrusters with Dual Dumbbell
Score = Average Time per Set

Time Domain: 1:15 - 1:45 per set

Primary Objective: Keep all four sets within +/- 5–10 seconds of each other

Secondary Objective: Thrusters performed unbroken every round

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 - HGX-FIT (Progressive Overload/Accessories)

Push/Pull (Checkmark)

8 sets: Every :90sec

Set 1: 6 BB Seated Military press (75-78%)

Set 2: 6 Deadlift at 85% of 1RM

OR…

6 Pendlay rows at 85% of 1RM

***

3 sets

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

10/10 DB RDL

OR….

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

10/10 DB Bent over rows

***

3 sets

10 DBs seated front delts

10 DBs seated hammer curls

10 BB Drag curls (weighted)

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 Rounds: For Quality

1:00 Row

10 Alternating Step-Ups + 5 Box Jumps

5 Walking Inchworm To Hollow Hold

15 Banded Good Mornings

:20/:20 second Side Plank

10 Hollow Hold

8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings

Specific Prep

4 Sets Building to 75%

3 Deadlifts

+

6-8 Banded Russian Kettlebell Swings

Set 1: 40%

Set 2: 50%

Set 3: 60%

Set 4: 65-70%

Specific Notes: Go Over Deadlift Position and Talk through breaking bar from the floor and positions from floor to knee and knee to hip. Then practice descent with bar close and touch and go reps. For Banded Russian Kettlebell Swings, drive through the floor, feet planted and think stand tall, stand fast, no lean back.

Strength (Weight)

Every 3:00 x 4 Sets

5 Deadlift @ 75%

+

10 Banded Russian Kettlebell Swings

% of 1RM Deadlift

+

Choice on Loads for Kettlebell Swings
Score = Working weight (note weight of KB(s) used in notes)

Modifications:

Hex Bar Deadlift: Adjust position and range of motion

Sumo Deadlift: Adjust positions and range of motion

Block Deadlift: Shortens range of motion for those with limited hamstring mobility.

"Christine" (Time)

For Time

3 Rounds

500m Row

12 Deadlifts

21 Box Jumps

Barbell: Bodyweight

Box Height: 20in
Score = Time

Time Domain: 10–14 minutes

Time Cap: 15 minutes

Primary Objective: Maintain consistency round to round

Secondary Objective: Complete deadlifts unbroken and settle into fast, steady box jump rhythm

Accessories (Checkmark)

For Quality

3 Sets:

10/10 Single Leg GHD Hip Extension

:15/:15 Copenhagen Plank

1:00 Glute Bridge Hold

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)

Body Heat and Mobility

2:00 Cardio Choice

-

:20/:20 Active Scorpion Stretch

:30 Prayer Stretch

:20 Extended Plank Reverse Bridge

General Prep

2 Sets: For Quality

20 Lateral Line Hops or 2-3 Shuttle Runs

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 Prep and Primer (Checkmark)

Specific Prep and Primer

3 Strict Pull-Ups / Modification

4 Toes to Bar / Modification

2 Shuttle Runs

2 Wall Walks

:10 Sec Ring Plank

-

Specific POP's:

- External Shoulder Rotation on Ring Plank

- Moving Hollow Body on Wall Walk

- Low Turn on Shuttles, Braced Midline

- Hollow + Arch Positions on Toes to Bar (Swing before Bar)

- Active Shoulder Positions in Pull-Ups

"Winterfell" (AMRAP - Rounds)

20:00 EMOM

Min 1: 6/4 Strict Pull-Ups + 10 Toes to Bar

Min 2: 100m Run

Min 3: 4 Wall Walks

Min 4: :40 Ring Plank

Adjusted:

Min 1: 4/3 Strict Pull-Ups + 8 Toes to Bar

Min 2: 50m Run

Min 3: 3 Wall Walks

Min 4: :30 Ring Plank

Wall Walks: 10in
Score = Rounds Completed

Stimulus: Midline stamina, strict pulling strength, gymnastic control, and sustainable conditioning

RPE: 7-7.5/10

Primary Objective: Complete all 20 minutes at 7/10 RPE

Secondary Objective: Maintain consistent quality on wall walks and strict pull-ups

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

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)

Mobility Prep and Activation

1:00 - 1:30 Cardio Choice (Ideally Bike)

:30/:30 World's Greatest Stretch

5/5 Open Book Thoracic Rotations

:30 Alternating Scorpions

:20 Wrist Circles (each direction)

PVC Pipe Warm-Up

1 Round w/ PVC Pipe

10 PVC Pipe Passthroughs

10 PVC Pipe Around the Worlds

3 Dip Shrugs

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Snatch Balance to 4-6 in Drops (think low catch power snatch)

3 Hang Power Snatch

5 Box Jumps

-

w/ Empty Bar

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Hang Power Snatch

-

2 Sets

Low Hang Snatch Pull

Low Hang Power Snatch

Barbell Primer (Checkmark)

Barbell Primer

-

Add Loads

-

3 Sets

Snatch Grip Lift Off

Slow Pull Power Snatch

Power Snatch

-

Then Build to Starting Loads as

1 Snatch Pull + 1 TnG Power Snatch + 1 High Box Jump

Primer:

Prior to Workout

1-2 Sets

3 TnG Power Snatch

:10 Bike Sprint

Weightlifting (6 Rounds for weight)

Every 2:00 x 6 Sets

Snatch Pull + Tng Snatch

+

High Box Jump

Perform all reps @ 70-80% of Snatch

Snatch can be Power or Squat
Score = Working weights (note box height in notes)

Modifications:

Adjust to Hang Positions for the Snatch

Or move to a Clean Pull + Clean for those with overhead limitations today.

"Dracarys" (6 Rounds for time)

For Time:

Every 1:30 x 6 Sets

5 Power Snatch

9/7 Cal Bike or 12/10 Row or Ski

Barbell: (Rx135/95, S 115/75)
Score = Average Time / Set

Time Domain: Each interval ~ :35–:55 seconds

Primary Objective: Complete each interval under :55

Secondary Objective: Maintain consistent times with no drop-off in rounds 4–6

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 - Legends (65+)

Metcon (Checkmark)

Warmup: PVC/Paloff press

Partner training:

3 Rds

100 Burpee stand + DBs shoulder to overhead

100 Knee raises

100 Sit/stand

Rest as needed between rounds