Announcements
HGXGEAR.com for Apparel
CrossFit Games Ticket Code CFGGYM26
May 25th Memorial Day Murph Open gym at 7am Classes at 8 and 9 am
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Warm-Up
400m Easy Run or 2:00 Row / Bike / Ski
5/5 World's Greatest Stretch
10 Down Dog to Up Dog
10 Scap Push-Ups
10 Banded Pull-Aparts
10 Air Squats -- slow and controlled
10 Kip Swings on the bar
10 Push-Up to Down Dog
10 Alternating Leg Swings / side
Specific Pull-Up, Push-Up, and Air Squat Prep
Set 1 -- 5 Kip Swings + 3 Jumping Pull-Ups + 5 Push-Ups from knees, + 7 Air Squats (Focus on positions and shapes)
Set 2 -- 3 Kip Pull-Ups or Banded Pull-Ups + 5 Push-Ups + 7 Air Squats at working pace, find your tempo
Set 3 -- 3 Pull-Ups at intended working set pace + 10 Push-Ups + 20 Air Squats + 100m run build
"Running Barbara" (Time)
For Time:
5 Sets:
20 Pull-Ups
30 Push-Ups
400m Run
50 Air Squats
Rest 2:00 b/t sets
Rest 2:00 b/t sets
Score: Time
Goal: 5:00--7:00 per set / 33:00--42:00 total
Stimulus: Muscular Endurance / Bodyweight / Murph Prep
RPE: 9.5/10
Primary Objective: Complete each set in sub 6:00 and hold that standard across all five sets -- not just the first two.
Secondary Objective: Walk in with a set rep break strategy and execute it from set one -- this is a Murph rehearsal, so treat it like one and do not improvise mid-workout.
Accessories (Checkmark)
For Quality
4 Sets:
10-12 Bent Over Reverse Dumbbell Fly
10/10 DB Side Lying External Rotations
15 Banded Face Pulls