Workout of the day

Announcements

HGXGEAR.com for Apparel

May 25th Memorial Day Murph Open gym at 7am Classes at 8 and 9 am

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

A: Bulgarian Split Squat (Every :90sec for 4 sets
8 DBs Bulgarian split squats (focus on 90 degrees))

B: Pendlay Row (Every :90sec for 4 sets
8 Pendlay rows at 75% of 1RM)

C: Metcon (Checkmark)

3 sets

10/10 DB Bent over rows

12 DBs Hammer curls

****

3 sets

10/10 DB Renegade rows + twist

12 DBs Bicep curls

****

3 sets

12 Seated banded lat pulls (black or green), tempo 3.1.3.1

12 BB Drag curls (weighted) tempo 3.1.3.1

Announcements

HGXGEAR.com for Apparel

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

1:00 Machine of Choice

10 Cat-Cows (Slow and Deliberate)

8/8 Thread the Needle

8 Scapular Pull-Ups (passive hang, active depression, 2-second hold each)

8 Kip Swings on the Bar

6 Strict Knee Raises

5 Inchworm Push-Ups

20 Plank Shoulder Taps (controlled, hips locked).

Specific Prep and Primer

2-3 Sets

5 Kipping Toe to Bar Progression (start knees to chest --building toward toes-to-bar rhythm)

2 Wall Walk to 10-20-30-inch mark depending on scale for the day.

8 Renegade Rows (form and mechanics focus)

Use this to confirm dumbbell load, wall walk standard, and toes-to-bar pacing before Sectional begins

"Sectional" (Checkmark)

For Completion

40:00 EMOM

Minute 1: 3 Wall Walks

Minute 2: 14 Toes-to-Bar

Minute 3: 6 Shuttle Runs

Minute 4: 14 Renegade Rows

Minute 5: Choice Machine at Recovery Pace

Dumbbells: 2 x (Rx50/35, S 40/25)

Shuttle Run: 25/25ft

Wall Walk: 10-inch line
Score = Completion

Goals: Complete each work minute in under 45 seconds, using the remainder of each minute as active rest before the next station

Primary Objective: Consistent mechanics and effort at a six to seven RPE across all eight rounds, staying comfortably within the 45-second window for every work minute.

Secondary Objective: Keep all work sets unbroken across all eight rounds.

Announcements

HGXGEAR.com for Apparel

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice (bike, row, or run -- get the legs warm)

12 Box Step-Ups (alternating, controlled)

6 Box Jumps

12 Knee Hug + Lunge and Twist

20 Glute Bridges

10 Good Mornings (empty barbell)

2 Sets

8/8 Single Leg Romanian Deadlift (empty barbell)

5 Box Jump Overs

10 American Kettlebell Swings (Warm-Up Loads)

Specific Bike and Kettlebell Swing Prep

Set 1 -- :20 cals @ hard effort followed by 8 American KBS with an empty or light kettlebell

Set 2 -- :25 cals at target effort followed by 6 box jump overs at working height

Set 3 -- :30 cals at working pace followed by 5 American KBS at working weight and 3 box jump overs at working height

Primer

2 Sets:

:30 cals at target calorie pace -- athlete confirms they can hit 20/14 in 45-60 seconds

8 American Kettlebell Swings at working weight

5 Box Jump Overs at working height

Use this to confirm bike pacing, kettlebell load, and box standard before Team of 3 begins.

"Fire Pit" (AMRAP - Reps)

20:00 AMRAP

For Reps -- Teams of 3

Athlete 1: 20/14 Cal Bike 29/20 Cal row or Ski

Athletes 2 and 3: AMRAP of the following ladder

10-20-30-40...

American Kettlebell Swings

Box Jump Overs

(Complete 10 KBS and 10 BJO, then 20 KBS and 20 BJO, then 30, and so on. Athlete 1 rotates to the floor when calories are complete and the next floor athlete moves to the bike.)

Kettlebell: (Rx53/35, S 44/26)

Box Height: (Rx24/20, S 20/16″)
Score = Total Reps Completed

Goals: 540-570 reps (Male/Male), 470-500 reps (Female/Female)

Primary Objective: Maximize team rep accumulation through consistent bike rotation and smart floor splitting -- the team that transitions cleanly and keeps moving without long breaks will finish highest.

Secondary Objective: Maintain sound movement standards under fatigue -- kettlebell lockout and active hip extension on the box jump over both deteriorate late; coaches should watch these closely as the ladder climbs.

Accessories (Checkmark)

4 Sets:

For Quality

12 Ring Hamstring Curls

:30 Weighted Sorenson Hold

Rest as needed

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 - Uniquely Abled Fitness

EMOM

6 min EMOM:

Jump rope practice

Kipping/pull up practice

Power Snatch (Snatch dl, 2 hang power snatch
Build over sets)

5 rounds or AMRAP (Checkmark)

12 cals machine (ski)

16/8 hanging knee raises D R.Twist

16 air squats

8 single arm devils press D double kb swing

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

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

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Legends (65+)

Metcon (No Measure)

Warm-up

PVC

Small plates (Y,T,W) 15 reps/each letter

***

12min AMRAP

12 KB/DB RDL

12 KB DB swings

12 KB/DB high pulls

100M KB farmers carry

***

12min AMRAP

10/10 DBs hang power cleans

10/10 DB shoulder to overhead

10/10 DB hang power clean to overhead

100M DB farmers carry (overhead)