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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 Flow (Checkmark)

General Warm-Up

1:00 Cardio Choice

:20/:20 World's Greatest Stretch

10 Arm Circles Forward & Backward

10 Air Squats

:15 Dead-Hang + :15 Active Hang

:30 Wrist & Forearm Stretch (on floor)

Specific Prep

2 Sets:

8 Kettlebell Deadlifts @ Warm-Up Load

6 American Kettlebell Swings @ Warm-Up Load

6 Snatch Grip Push Press

8 Barbell Overhead Squats

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Specific Barbell Primer

2 Sets w/ Empty Barbell

3 Position Muscle Snatch

3 Position Power Snatch

3 Position Squat Snatch

*3 Position (High Hang + Hang + Low Hang)

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Add Loads:

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3-5 Sets: Building to Working Loads

Hang Snatch + Low Hang Snatch

Snatch (Weightlifting Variable Reps & Sets)

The two-position complex demands consistent execution at both levels. chest over the bar, tension loaded through the hamstrings, and patience to the hip before driving into a fast and explosive extension.

Both Power and Squat variations are acceptable. Total load is the primary goal. Completing all six sets at or above 75% is the primary objective. The heavy for the day is the secondary objective.

Modifications:

Level 1: Every 2:00 x 6 Sets: 3 Hang Power Snatch, building in load across all six sets with the same technical priorities on each rep

Movement Limitations: Adjust the complex to a Hang Clean + Low Hang Clean, maintaining the same positional standards and building focus

Hotel Gym / Travel: E2MOM x 6: 6-8 Alternating Dumbbell Snatch, building in load across the window with emphasis on hip extension and a controlled catch overhead

Primer (Checkmark)

2 Sets at working pace:

8 American Kettlebell Swings @ working load

8/6 Cals

3 Touch-and-Go Power Snatches + 2 Quick Singles @ warm-up load

then

8 American Kettlebell Swings @ working load

8/6 Cals

3 Touch-and-Go Power Snatches + 2 Quick Singles @ working load

Use this to confirm kettlebell load, cal pacing, and barbell weight before "Pikachu's Thunderbolt" begins.

"Pikachu's Thunderbolt" (Time)

For Time:

Every 4:00 x 4 Sets:

18 American Kettlebell Swings

12/9 Cal Bike or 16/13 Cal Row Ski

9 Power Snatches

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

Barbell: (Rx135/95, S 115/75)
Score = Sum Total Time

Goals: 2:00-3:00 per Set

Stimulus: Barbell Cycling and Conditioning / VO2 Max

RPE: 9.5/10

Primary Objective: Hold the Power Snatch in big unbroken touch-and-go sets. All 9 unbroken is the standard to chase, with 5-4 or quick 3-3-3 as the controlled fallback.

Secondary Objective: Push the cals at a true redline effort without blowing past it. The goal is to step off the bike and arrive at the barbell immediately, not gasping and stalled.

Accessories (Checkmark)

For Quality

3-4 Sets:

8-10 Dumbbell Cuban Rotations

:15/:15 Iso Calf Raise Wall Push

8-10 Snatch Grip Bent Rows