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