Archives for May 2026
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
General Warm-Up
2 Sets
1:00 Row (or other cardio as choice)
5 Inchworm Push-Ups
20 Bear Plank Shoulder Taps
10 Deep Lunge Mountain Climbers
10 Crossover Box Step-Overs
5 Box Jumps
Specific Warm-Up
2 Sets
9/7 Calorie Row
6 Hang Muscle Snatch
6 Snatch Grip Push Press
4 No Jump Burpees
4 Box Jump Overs
-
Bench Press Barbell to the Rack
5 Bench Press @ 40-50%
3 Bench Press @ 50-60%
3 Bench Press @ 60-70%
2 Bench Press @ 70-75%
-
Then Load to Working Weight on Barbell.
Bench Press (10:00 EMOM
1 Bench Press @ 80%+
Increase loads to a strong single across the EMOM. Every rep is completed above 80% of 1RM Bench Press. Tempo: 20x1 (two-second controlled descent, no pause at the chest, explosive drive to)
Prep and Primer (After the Bench Press)
2 x 3 Power Snatch, light (S1) / moderate (S2)
-
9/7 Cals
5 Burpee Box Jump Overs
3 Power Snatch @ Working Loads
"Blackhawk" (Time)
For Time:
2 Rounds
30/24 Cal Row or Ski or 21/17 Cal Bike
24 Burpee Box Jump Overs
18 Power Snatches
*Burpee Box Jump Overs can be Lateral or Facing
Time Cap: 22:00
Score = Time
Barbell: (Rx 115/75, S 95/65)
Box Height: (Rx24/20, S 20/16″)
Goals: 12:00-15:00
Stimulus: All-Out Fitness Sprint / Negative Split
RPE: 10/10
Primary Objective: Make round two faster than round one, this is the race within the workout and the defining measure of how well athletes managed their effort.
Secondary Objective: Finish strong on the barbell in both rounds, cycling the Power Snatch with confidence and leaning into the final reps.
Workout Strategy
"Blackhawk" rewards athletes who have the discipline to hold back just enough in round one and the competitive fire to empty the tank in round two. The row should be strong but not a sprint, men targeting somewhere in the 1250-1450 cal/hr range and women pulling closer to 900-1100 cal/hr will get the work done efficiently without burning the engine from the get go. The Burpee Box Jump Overs should be consistent and rhythmic throughout round one. Find a cadence and hold it rather than surging and slowing. When athletes reach the Power Snatch in round one, this is the first opportunity to start pressing the pace. Sets of 5-5-4-4 or even 6-6-6 if the load allows is the target. When round two starts, that is the shift, athletes should feel the urgency increase on the rower, hold that intensity through the burpee box jump overs even as they accumulate fatigue, and make the final 18 Power Snatches sting. Touch and go cycling on the barbell is the goal for as long as possible. When singles become necessary, keep the rest windows to 3-5 seconds and keep the bar moving. The athletes who have the most grit in round two are the ones who will finish in the 12:00-15:00 window.
PRVN Reset (No Measure)
For Completion:
4 Rounds
5/5 Bird Dog Row
, Light & Slow
:30/:30 Couch Stretch
10 Seated 90-90 Get-ups
Announcements
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May 25th Memorial Day Murph Open gym at 7am Classes at 8 and 9 am
HomeGrown AthletX - Legends (65+)
Metcon (Checkmark)
Interval training: 15reps
Wood chops
Banded face pulls
Banded lat pulls
Paloff press
Plate ground to overhead
Plate overhead static hold
Plate chest press
Rig supported air squats
Rig supported alternating lunges
Single leg balance
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: Metcon (Checkmark)
DELOAD: Bilateral DB
4 sets: 10 reps each movement/each side
Floor press
Barrel press
Close crush grip press
Standing flys
Diamond push-ups
***
3 Supersets
12/12 DB bicep curls
12 DB Tricep ext (behind the neck)
***
2 Supersets
12/12 DB hammer curls
12/12 DB kick backs
***
7:15pm
10min Zone 2
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
General Warm-Up
2:00 Cardio Choice
-
2 Sets:
:30 Jump Rope (Singles / Doubles / Practice)
10 Cossack Squats
(Slow and Controlled)
10 Alternating Scorpions (2 sec Pause in Stretch)
8/8 Single Leg Crossbody Romanian Deadlift
8 Scapular Pull-Ups
8 Ring Rows or 6/6 Single Arm Ring Rows
Specific Movement Prep
20 Double Unders
or 30 Single Unders
8 Bar Kip Swings
(Tight Hollow to Arch Positions)
6 Dual Kettlebell Farmers Lunges @ Warm-Up Loads
20 Double Unders or 30 Single Unders
4 Jumping Pull-Ups (Controlled Eccentric) or 8 Ring Rows 2020 Tempo
4 Dual Kettlebell Farmers Lunges @ Working Loads
Then Transition to Specific Bar Muscle-Up Progression
Primer
2 Sets at working pace:
20 Double Unders
4 Dual KB/DB Reverse Step Lunges Farmers grip @ working load
2 Bar Muscle-Ups / Banded Bar Muscle-Ups / Box Bar Muscle-Ups
Use this to confirm jump rope efficiency, kettlebell loading, and Bar Muscle-Up modification before "Spirit" begins.
"Spirit" #TEAMPRVNTUESDAY (Time)
For Time:
4 Sets
3:00 AMRAP / 1:00 Rest
80 Double Unders (A:120 singles)
24 Dual KB/DB Reverse Step Lunges, Farmers grip
Max Bar Muscle-Ups in Remaining Time
*The workout is over when 30 Bar Muscle-Ups are completed or the time cap is reached. (A: 40 C2B pull ups)
Time Cap: 16:00
Score = Time
KB: 2 x (Rx53/35, S 44/26)
DB: 2 x (Rx50/35, S 40/25)
Goals: 10:30-16:00
Stimulus: High Skill Triplet / Grip Fatigue Management
RPE: 8/10
Primary Objective: Complete the buy-in (80 Double Unders + 24 Dual KB/DB Farmers Lunges) by 2:15 on the clock each interval, leaving at least 45 seconds for Bar Muscle-Ups.
Secondary Objective: Manage grip fatigue across all four intervals. Prioritize quick lunge sets in the first two rounds and use the 1:00 rest intentionally to open the hands and recover.
Workout Strategy
"Spirit" rewards athletes who front-load the effort and manage the grip tax intelligently. The double unders should be fast and unbroken, this is not a movement where athletes should be tripping and resetting, so if the jump rope is inconsistent, take one planned break rather than multiple failed attempts. The Dual KB/DB Farmers Lunges are the defining movement of each interval. Athletes who can push these fast and only one or two quick breaks in rounds one and two will arrive at the bar with more time and more gas. By rounds three and four, breaking the lunges into a few more quick sets may be the play, but avoid setting the bells down for longer than 3-5 seconds. When athletes reach the Bar Muscle-Ups / Pull-Ups, the goal is to work in chunks with sets of three to five in the early intervals, dropping to singles or doubles late if needed. The 30-rep completion goal means athletes need to be accumulating reps every interval, not just surviving the buy-in. Use the full 1:00 rest to shake the hands out, breathe, and approach the next interval with a clear plan rather than just jumping back on the rope.
Modifications / Adjustments
Double Unders: Single Unders (1.5:1 ratio) / Reduce rep count for athletes still developing consistency
Dual KB/DB Farmers Lunges: Reduce load as first adjustment / Single Kettlebell Farmers Lunge alternating / Bodyweight Reverse Lunges
Bar Muscle-Ups: Banded Bar Muscle-Up / Box Bar Muscle-Up / Chest-to-Bar Pull-Ups / Kipping Pull-Ups / Ring Rows or Jumping Pull-Ups
PRVN Reset (No Measure)
For Completion:
12:00 AMRAP
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell (Top)
:30/:30 Pigeon Pose w/ Distraction
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
General Warm-Up
2:00 Cardio Choice
--
2 Sets
5/5 World's Greatest Stretch
:15/:15 Pigeon Pose
10 Down Dog + Up Dog
10 Down Dog Toe Touches
5 Down Dog Piked Push-Up
Specific Barbell Prep
2 Sets: w/ Empty Barbell
5 Romanian Deadlifts
5 Upright Rows
5 Strict Press
5 Good Mornings
5 Back Squats
--
Take Barbell to the Rack, Add Loads
--
5 Back Squats @ 40-50%
3 Back Squats @ 50-60%
3 Back Squats @ 60-70%
2 Back Squats @ 70-75%
--
Then Load Weight on the Barbell
Back Squat (EMOM x 10
1 Back Squat @ 80%+
Tempo: 20x1 (2-second descent / no pause / fast concentric))
Athletes build from 80% and increase load across the window when positions are clean and the drive out of the hole is confident. The two-second eccentric is mandatory on every rep -- this is where the adaptation lives. The concentric should be aggressive and deliberate, not a slow grind. Athletes should be approaching their ceiling single in the final two to three minutes of the window.
Modifications:
Level 1: EMOM x 10: 3 Back Squats at 6-7 RPE across all ten sets with the same 20x1 tempo standard
-Low Back Pain: EMOM x 10: 1-2 Split Squats or Reverse Lunges per side, controlled and deliberate
- Knee Pain: EMOM x 10: 1 Box Squat or 1 Barbell Hip Thrust, building in load
Low Back + Knee Pain: EMOM x 10: 1-2
Barbell Hip Thrusts, controlled tempo and strong lockout at the top
Workout Prep / Primer
2 Sets at working pace:
10 Deadlifts @ light / warm-up load
3 Eccentric Handstand Push-Ups / Box Pike Handstand Push-Ups
5 Deadlifts @ moderate / warm-up load
3 Strict Handstand Push-Ups / Box Piked Handstand Push-Ups
3 Deadlifts @ working load
Use this to confirm Deadlift loading and handstand push-up access and set size before "Hornet" begins.
"Hornet" (AMRAP - Rounds and Reps)
7:00 AMRAP
For Reps:
3-5-7-9-11 ... Strict Handstand Push-Ups
5-8-11-14-17 ... Deadlifts
Score = Total Reps
Barbell: (Rx 225/155, S 165/125)
Goals: 85-110 Reps
Stimulus: High Intensity Couplet / Upper Body Push + Lower Body Pull
RPE: 8.5/10
Primary Objective: Complete the Deadlifts unbroken through the third round of 11 reps -- midline stays braced and the hinge pattern stays consistent across every set.
Secondary Objective: Keep Handstand Push-Up form tight and consistent throughout -- hollow body position, strong press, and deliberate sets that protect against hitting failure on the wall.
Workout Strategy
"Hornet" is a high-intensity couplet that builds rep debt fast, and the athletes who respect the early rounds will be the ones still moving in the final two minutes. The Strict Handstand Push-Ups are the limiter. Start with controlled sets that you can repeat -- if three unbroken is the most you can hold while maintaining hollow body and strong lockout, then sets of three with short rest is the right call from the very beginning. Do not go unbroken in round one and pay for it on round three. The Deadlifts at 225/155lb, 102/70kg are the engine. They should be completed unbroken through 11 reps with a braced midline and controlled tension through the hamstrings on every rep -- do not let the lower back take over to finish the pull. Once athletes reach the 14- and 17-rep sets, smart athletes will take a quick breath mid-set rather than dropping the bar entirely. The ladder climbs every round and the reps compound quickly. Every rep counts toward the score, so the goal is to keep both movements moving with short, deliberate rest rather than long breaks.
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
Stimulus: Muscular Endurance / Midline and Grip Stamina
RPE: 6/10
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
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
May 25th Memorial Day Murph Open gym at 7am Classes at 8 and 9 am
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
4 corners
2 laps around inside of gym w/ plate overhead
Overhead Squat (6x4
Use pvc pipe or light bb (to box if needed)
*Scale front squat or goblet squat
In between sets do 5 med ball slams)
Partner workout (Checkmark)
Partners split a 1000 m row. While the other partner is rowing, one partner holds a sandbag or heavy ball.
(Dallas single arm db oh)
AMRAP
20 plate ground to overhead
1 oh plate carry 100 m (Dallas plate hold)
*switch as needed
Announcements
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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)
Stimulus: Team Conditioning
RPE: 7.5/10
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