Workout of the day

Announcements

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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

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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

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Take Barbell to the Rack, Add Loads

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5 Back Squats @ 40-50%

3 Back Squats @ 50-60%

3 Back Squats @ 60-70%

2 Back Squats @ 70-75%

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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.

- 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

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

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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

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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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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

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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)

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

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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