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 Flow (Checkmark)

General Prep

2 Sets: For Quality

1:00 Cardio Choice

:30 Wall Lean March

10 Knee Hug + Lunge and Twist

:30 Dead-Bugs

:30 Bird-Dogs

Primer

1 Round @ Pace

200m Run

100ft (30m) Farmers Carry

:30 Wall Sit

Use this to confirm load selection and establish a sustainable pace before "Lava Plume" begins.

"Lava Plume" (Time)

For Time

6 Rounds:

400m Run

200m Farmers Carry

1:00 Wall Sit

Farmers Carry: DB 2 x (Rx50/35, S 40/25) KB 2 x (Rx53/35, S 44/26)
Score = Total Time

Goals: Complete each round in approximately 6:00 and finish between 30:00 and 40:00

Stimulus: Aerobic Stamina and Capacity / Carries and Holds

RPE: 7/10

Primary Objective: Consistent pacing each round with a target of approximately 6 minutes per round from start to finish.

Secondary Objective: Maintain posture and composure on the farmers carry and wall sit so that fatigue does not compound into the run on each successive round.

Optional Accessories (Checkmark)

For Quality

3 Sets:

10/10 Single Leg [Glute Bridge Med-ball Squeeze]( Single Leg Glute Bridge on Med Ball )

5 Hamstring Walkouts

:20/:20 Kettlebell Side Plank