Workout of the day

Announcements

HGX GEAR for Apparel

May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am

Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up (Checkmark)

2:00 Cardio Choice

-

2 Sets

10 Banded Pass Throughs

15 Banded Pull-Aparts

5 Inchworm-Ups

5/5 World's Greatest Stretch

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

Specific Prep

10 Empty Barbell Bench Press

- Focus on lat engagement, pulling the barbell apart through the hands and rooting through the feet while flexing the glutes.

- Then start the build to the 1RM for the day.

Bench Press (Take 15:00 to Establish a 1RM Bench Press)

Ideal jumps: 5 reps at 50%, 3 reps at 60%, 3 reps at 70%, 1 rep at 75%, then singles climbing from 80% upward to a true 1RM. Rest should increase progressively as loads increase, with 2 to 3 minutes between singles above 85%.

Modifications:

Level 1: Close Grip Bench Press / Floor Press / Dumbbell Bench Press at a challenging and technically sound load

Hotel Gym / Travel: Take 15:00 to build to a heavy set of 3 Dumbbell Bench Press or Dumbbell Floor Press for the day

Primer (Checkmark)

2/2 Single Arm Devils Press at warm-up loads

2 Lateral Burpees over the Dumbbell

5 Elevator Kip Swings to Chin Over the Bar Pull-Ups

-

2/2 Single Arm Devils Press at warm-up loads

2 Lateral Burpees over the Dumbbell

5 Pull-Ups building to working modification for the day: Chest to Bar Pull-Ups, Chin Over the Bar Pull-Ups, or a Banded Pull-Up, Jumping, or Ring Row option

Use this to confirm dumbbell load, burpee footwork, and pull-up standard before "The Devil Wears Prada" begins.

"The Devil Wears Prada" (AMRAP - Rounds and Reps)

For Rounds + Reps

10:00 AMRAP

2-4-6-8-10

Single Arm Devils Press

Lateral Burpees over the Dumbbell

10 Chest to Bar Pull-Ups Each Round

Dumbbell: (Rx50/35, S 40/25)
Score = Rounds + Reps

Goals: 125+ Reps (6+ Rounds)

Stimulus: Upper Body Interference / Muscular Endurance

RPE: 9/10

Primary Objective: Move through the first three rounds unbroken and establish a sustainable rhythm on the pull-ups before the ladder climbs into the higher rep sets, protecting enough shoulder and pulling capacity to keep moving in the final two to three minutes.

Secondary Objective: Keep transitions between movements sharp throughout the entire 10:00, using the Lateral Burpees as a controlled reset for the grip between movements while still pushing the pace.

PRVN Reset (Checkmark)

For Quality:

3 Sets

:45/side Scorpion Stretch

1:00 Elevated Prayer Stretch

5/side Side Lying Windmills

Intent: Decompress the chest, shoulders, and thoracic spine after significant pressing, pulling, and overhead volume.

Optional Accessories (Checkmark)

For Quality:

3 Sets:

10 Ring Bicep Curls

10 Ring Tricep Extensions

100ft (30m) Sandbag Bear Hug Carry

Announcements

HGX GEAR for Apparel

May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am

Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.

HGX Mixed Sex Couples Competition September 19th

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Bulgarian Split Squat (Every 2:30min for 4 sets
10/10 Bulgarian split squats (heavy - focus on 90 degrees))

B: Shoulder Press (Every 2min for 4 sets
2 Strict press + 4 push press at 85% of 1RM (Strict press)
*****
3 sets: Bilateral
10/10 DB Rear delt raises
10/10 DB Front delt raises
10/10 DB Side delt raises)

Announcements

HGXGEAR.com for Apparel

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

2 Sets:

12 Alternating Box Step-Ups

10 Alternating Cossack Squats

8 Kettlebell Deadlifts

8 Goblet Reverse Lunges

8 Ice Skater Hops

Specific Prep

10 Barbell Upright Rows

:20 Barbell Behind the Neck Elbow Punch Throughs

5/5 Empty Barbell Front Rack Step-Ups

3/3 Barbell Front Rack Step-Ups @ light loads

3/3 Barbell Front Rack Step-Ups @ moderate to working loads

-

Then Get into Strength Piece

Strength: Barbell Front Rack Step-Up (4 Rounds for weight)

4 Sets:

5/5 Barbell Front Rack Step-Ups

Load: Choice

Suggested Loading: 95-115lb (43-52kg) / 65-75lb (30-34kg)
The focus of this piece is single-leg drive with an upright front rack position on every rep. Athletes should establish elbow height and midline tension before stepping up, drive fully through the front heel to stand, and control the descent before the next rep begins. Load selection should reflect a weight that is challenging for the positional demands without compromising the front rack or creating a forward lean through the rep.

Modifications:

Level 1: Goblet Step-Ups with a dumbbell or kettlebell at a manageable load, maintaining the same upright torso and full single-leg drive standard

Hotel Gym / Travel: 4 Sets of 5/5 Dual Dumbbell Front Rack Step-Ups or Single Dumbbell Goblet Step-Ups using a chair, bench, or sturdy elevated surface at a challenging but technically sound load

Primer (Checkmark)

2 Rounds at Working Pace:

12 Air Squats

8 KB Sumo Deadlift High Pull

2 Shuttle Runs

Use this to dial in round pacing, kettlebell height and hip extension standard, and shuttle run turn speed before "Raichu's Volt Switch" begins.

"Raichu's Volt Switch" (3 Rounds for reps)

For Reps:

3 Sets x 4:00 AMRAP / 2:00 Rest

24 Air Squats

16 Kettlebell Sumo Deadlift High Pull

8 Shuttle Runs

Shuttle Run: 25/25ft (7.5/7.5m)

Kettlebell: (Rx53/35, S 44/26)
Score = Total Reps Across All 3 Sets

Goals: 1+ Rounds per set (50+ Reps per set)

Stimulus: Posterior Chain and Leg Stamina

RPE: 8/10

Primary Objective: Match or exceed your rep count from set one across all three intervals, establishing a controlled pace from the first rep and sustaining it through each 4:00 window.

Secondary Objective: Keep all movements unbroken within each round, using the transition between movements rather than rest mid-set to manage effort.

Announcements

HGX GEAR for Apparel

May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am

Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.

HGX Mixed Sex Couples Competition September 19th

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Ladder

Back Squat (4x5
Build over sets
)

Partner workout (Checkmark)

AMRAP 16 min

split work w/ partner on hanging knee raises and rope

20 hanging knee raises (scale sit-up or Russian twist)

10 synchro line facing burpee (scale synchro box burpee)

6 rope pull to stand

100 m run (together)

Announcements

HGXGEAR.com for Apparel

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

2:00 Cardio Choice

:20/:20 Crossbody Lat Stretch

:20/:20 Samson Stretch

10 Down Dog to Up Dog

-

2 Sets

6 Bar Kip Swings

6/6 Single Arm Ring Row

4 Inchworm Push-Ups

8 Deep Lunge Mountain Climbers

Specific Prep

2 Sets

4-6 Toes to Target, Building Toes to Bar or Alternating Toes to Bar or Knee Raises

4 No Jump Burpees

2-3 Strict Pull-Ups or Jump Pull-Ups

1 Partial Wall Walk + 1 Full Walk (Focus on Straight Arms, Hollow Body, and Tension through Midline)

Gymnastics Skill: Rope Climb (Checkmark)

Spend 10:00 going through progressions based on individual ability. Athletes new to rope climbs work through foot lock mechanics, seated pulls, and partial ascents from a low starting position. Athletes with proficiency focus on J-hook efficiency, a strong leg drive, and a smooth controlled descent with lat tension maintained. All athletes should complete at least 2-3 quality attempts at whatever level is appropriate for them. Quality of movement is the standard, not number of reps.

Modifications:

Level 1: Rope Pull-Ups or Rope Pull to Standing from floor level, developing the pulling pattern and grip mechanics before attempting a full ascent

Hotel Gym / Travel: 3 Sets of 5-7 Strict Pull-Ups or Towel Pull-Ups with a 3-second controlled descent, reinforcing the same lat engagement and grip mechanics targeted in the rope climb progression

Primer (Checkmark)

1 Set at Working Pace:

4/4 Toes to Bar

4 Synchro Line Facing Burpees

1/1 Rope Climbs

2 Alternating Wall Walks (1 Each)

Practicing coordination and breaking sets quickly and efficiently. Use this to confirm partner communication, movement standards, and transition speed before "Venusaur Solar Beam" begins.

"Venusaur Solar Beam" (AMRAP - Rounds and Reps)

For Rounds + Reps

24:00 AMRAP : With a Partner

24 Toes to Bar

18 Synchro Line Facing Burpees

6/4 Rope Climbs (A: 6/4 Rope Pull to Stands)

10 Alternating Wall Walks

Wall Walk: 10-in From Wall
Score = Rounds + Reps

Goals: 3.5-5 Rounds

Stimulus: Upper Body Stamina / Muscular Endurance

RPE: 8.5/10

Primary Objective: Communicate with your partner on every transition, establish splits before the clock starts, and protect those splits across all 24 minutes rather than reacting to fatigue on the fly.

Secondary Objective: Maintain consistent round pacing from round one to round four, using the Synchro Burpees as the pace check that keeps both partners together.

Accessories (Checkmark)

For Quality:

4 Sets:

12 Supine Grip Bent Over Barbell Rows

12 Ring Bicep Curls

Announcements

HGXGEAR.com for Apparel

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

2 Sets

1:00 Cardio Choice (easy pace)

10 Alternating Overhead Lat / Tricep Stretch

10 Alternating Scorpions

10 Glute Bridges

:20 Extended Reverse Plank Bridge

8 Tempo Air Squats (3 sec descent)

:20/:20 Worlds Greatest Stretch

Specific Back Squat Prep

3 Sets: Building to Working Load

5 Back Squats @ 40%

5 Back Squats @ 55%

3 Back Squats @ 65%

3 Back Squats @ 70-75%

Back Squat (Every 2:00 x 4 Sets:
3 Back Squats

% of 1RM Back Squat
Working Load: 80%)

This is the final primer before next week's 1RM Back Squat. These sets are meant to be strong and technically sharp, not maximal. The volume and loading are intentionally manageable. Braced midline, consistent depth, and a powerful drive out of the hole are the priorities on every rep. Athletes should finish all four sets feeling primed and confident, not fatigued.

Modifications:

Level 1: Every 2:00 x 4 Sets: 5 Back Squats at a load that allows full depth and clean mechanics across all four sets, building slightly across the window if positions are strong

Hotel Gym / Travel: Every 2:00 x 4 Sets: 5 Dual Dumbbell Goblet Squats or Dual Dumbbell Front Squats at a challenging load, maintaining the same technical priorities of braced midline and consistent depth

Primer (Checkmark)

2 Set @ Empty Barbell

6 Tall Muscle Cleans

6 Front Squats

6 Strict Press

6 Back Squats

-

Add Loads to Barbell

-

2 Sets at working pace:

250m Row (focus on smooth, controlled effort)

5 Power Cleans @ conditioning barbell load

3 Front Squats @ conditioning barbell load

3 Shoulder to Overhead @ conditioning barbell load

3 Back Squats @ conditioning barbell load

3 Shoulder to Overhead @ conditioning barbell load

Use this to confirm Row pacing, barbell load, and complex sequence before "Flare Blitz" begins.

"Flare Blitz" (4 Rounds for reps)

For Reps

4 Sets:

3:00 AMRAP / 1:00 Rest

20/16 Cal Row or Ski 14/12 Cal Bike

AMRAP in Remaining Time:

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

3 Back Squats

3 Shoulder to Overhead

Barbell: (Rx155/105, S 125/85)
Score = Total Reps Across All 4 Sets

Goals: 1+ Rounds Per Set (21+ Reps)

Primary Objective: Complete the Row in sub 1:30 each set, arriving at the barbell with at least 1:20 remaining to cycle through the complex.

Secondary Objective: Hold consistent rep totals across all four sets, using Row pacing and barbell strategy from set one to protect output in sets three and four.

PRVN Reset (Checkmark)

For Quality: 3 Sets

:45/side Couch Stretch w/ Posterior Tilt

6/side Lateral Squat Stretch w/ Pause at Bottom (3 sec)

1:00 Supine Figure Four / side

Intent: Decompress the hip flexors and lateral hip after high-volume squat and hinge work.