Announcements

HGX GEAR for Apparel

May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am

Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.

HomeGrown AthletX - Functional Fitness (CrossFit)

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

(If you have a 20# vest or body armor, wear it.)
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Warm-Up (Checkmark)

400m Group Run Warm-Up

-

2 Sets:

10 Alternating Box Step-Ups

10/10 Suitcase Deadlifts (KB or DB)

10 Deep Lunge Mountain Climbs

8/6 Push-Ups

6/6 Single Arm Ring Rows

4 Strict Knees to Chest or Elbow

Gymnastics Skill: Rope Climb (Checkmark)

Spend 5-10 minutes on Rope Climb Skill Work

Rope Pull to Stands

Rope Climb J-Hook, Stand and Reach

Fast Rope Climb Descents

Other Movements and Modifications today

Primer (Checkmark)

1-2 Sets:

50ft Farmers Carry at working load

5 Burpee Box Jumps at 24/20in

2 Rope Climbs or Modification

10 Synchro Abmat Sit-Ups with partner

Use this to confirm kettlebell load, rope climb modification, and synchro sit-up rhythm before "Thelma & Louise" begins.

"Thelma & Louise" (Time)

For Time

3 Rounds with a Partner:

200m Farmers Carry

20 Burpee Box Jumps (Rx24/20, S 20/16″)

8/6 Rope Climbs

50 Synchro Abmat Sit-Ups

10 Burpee Box Jumps (Rx30/24, S 24/20″)

Kettlebells: (Rx70/53, S 53/44)

DB: (Rx70/50, S 60/40)
Score = Time

Time Cap: 30:00

Primary Objective: Divide all work evenly between partners, keep farmers carry transitions to a minimum, and tackle rope climbs as alternating single reps to maintain steady output across all three rounds.

Secondary Objective: Manage the synchro sit-up set and the subsequent high box burpee box jumps as a unit, pacing through the sit-ups with consistent rhythm and resetting mentally before the first jump at the 30/24 box.

Accessories (Checkmark)

For Quality:

3 Sets:

10 Banded Lat Pulldown

:30 Dead Hang

10/10 Single Arm Dumbbell Bent Over Row

:30 Hollow Body Hold

Announcements

HGX GEAR for Apparel

May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am

Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up (Checkmark)

2:00 Cardio Choice

-

2 Rounds

15 Banded Good Mornings

8/8 Single Leg Romanian Deadlift

:30 Glute Bridge Hold

:30 Alternating Bird-Dogs

:30 Alternating Dead-Bugs

Specific Prep

5 Deadlifts from Hip to Mid-Shin with Empty Barbell

Add Loads

5 Dead-Stop Deadlifts with focus on breaking the bar off the floor with tension and neutral spine

Deadlift (Take 20:00 to Establish a 1RM Deadlift)

Build systematically and deliberately. Athletes should establish their first working single around 80-85% and take calculated jumps from there. Plan for 2-3 minute breaks between singles at above the 85-90% range.

Modifications:

Level 1: Every 2:00 x 10 Sets : 3 Reps @ moderate loads across

Primer (Checkmark)

Adjust loads to working loads on the barbell.

-

Complete:

5 Touch-and-Go Deadlifts at working loads

10/7 Cal at goal pace

Use this to confirm working load on the Deadlift and to calibrate cal output before "Beatrix Kiddo" begins.

"Beatrix Kiddo" (Time)

For Time

3 Sets:

10 Deadlifts

20/14 Cal Bike or 29/20 Cal Row or Ski

Rest 2:00 between sets

Barbell: 55% of 1RM Deadlift
Score = Time

Time Cap: 11:00

Goals: 1:15-2:00 per set (7:00-10:00 total)

Stimulus: Posterior Chain Conditioning

RPE: 9/10

Primary Objective: Complete all 10 Deadlifts unbroken each set and transition immediately to the cals, targeting a sub-1:00 cal effort every round.

Secondary Objective: Match your set one time across all three sets, using load selection and cal pacing from the first round to protect consistent output through the final set.

Accessories (Checkmark)

For Quality:

3 Sets:

10-12 Ring Hamstring Curls

:35 Weighted Sorenson Hold

:45 Weighted Plank

Announcements

HGX GEAR for Apparel

May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am

Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.

HGX Mixed Sex Couples Competition September 19th

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

PVC pipe circle game

Stretches:

Updog down dog

Cat cow

Scorpion

Thread the needle

Bird dog

Glute bridge

Cossack squat

Arm circles

PVC pipe

Hang Power Snatch (1 hang snatch
Build over sets)

Metcon (Checkmark)

4 or 5 sets

Every 3 min

4/4 db hang snatch

4 shuttle runs

8 wall balls

Announcements

HGX GEAR for Apparel

May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am

Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up (Checkmark)

1:30 Cardio Choice

10 PVC Pipe Pass Throughs

10 PVC Pipe Around the Worlds

:15/:15 Standing PVC Pipe Prayer Stretch

-

2 Sets

:30 Jump Rope (Double Under Practice, Singles, Boxer Shuffle)

10 Russian Kettlebell Swings

5/5 Kettlebell Snatch

10 Barbell Overhead Squats

Specific Barbell Prep (Checkmark)

2 Sets

3 Hang Muscle Snatch

3 Hang Power Snatch

3 Snatch Balance

3 Hang Squat Snatch

-

Then Build to Working Weights on the Barbell

Hang Snatch (Weightlifting Variable Reps & Sets)

We have been dialing in the hang position throughout this cycle, and today is the opportunity to express that work against a heavy single. The 1:30 interval gives athletes time to reset mentally and physically between reps.

Modifications:

Level 1: Every 1:30 x 10 Sets: 3 Hang Power Snatch, starting at a technically sound and challenging load and building by feel, with the emphasis on the hip drive and receiving position rather than the load reached

Hotel Gym / Travel: Every 1:30 x 10 Sets: 2-4/2-4 Dumbbell Hang Snatch for Load

Primer (Checkmark)

2 Sets at Working Loads:

3/3 Kettlebell Hang Snatch

25 Double-Unders or 40 Single-Unders

5 Wall Balls

Use this to confirm kettlebell load, Double-Under rhythm, and wall ball target depth and pace before "Jackie Brown" begins.

"Jackie Brown" (8 Rounds for time)

For Time

Every 2:00 x 8 Sets:

5/5 KB or DB Hang Snatch

50 Double-Unders (A:75 singles)

10 Wall Balls

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

DB: (Rx50/35, S 40/25)

Wall Ball: (Rx 20/14, S 16/12) to 10ft/9ft
Score = Sum Total Time Across All 8 Sets

Goals: 1:15-1:30 per set

Stimulus: Mixed Upper Body Interference

RPE: 8/10

Primary Objective: Complete all three movements unbroken in each set, with tight transitions between every movement to stay inside the 1:15-1:30 window.

Secondary Objective: Match or beat your set one time across all eight intervals, using pacing and transition discipline from the first set to protect output in the final three sets.

Announcements

HGX GEAR for Apparel

May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am

Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.

HGX Mixed Sex Couples Competition September 19th

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Pendlay Row (4x4 at 88+%
b/t sets.
8/8 Gorilla rows)

B: Yates rows (4x4 at 88+%
B/T sets
8 chin ups)

C: Metcon (Checkmark)

2 sets

100M DB/KB Farmers carry

8/8 DB Hammer curls

50M DB/KB Farmers carry

8 BB Reverse curls

****

2-3 sets

10/10 DB seated preacher curls

Announcements

HGX GEAR for Apparel

May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am

Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.

HGX Mixed Sex Couples Competition September 19th

HomeGrown AthletX - Legends (65+)

Metcon (No Measure)

Warm-up

Band stretch (red band only)

***

10min AMRAP

10 KB/DB RDL

10 KB DB swings

5/5 KB/DB high pulls

***After 10min: 100M “brisk” walk

12min AMRAP

10/10 DBs hang power cleans

10/10 DB shoulder to overhead

10/10 DB hang power clean to overhead

***After 10min: 250M “brisk” walk

Announcements

HGX GEAR for Apparel

May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am

Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.

HGX Mixed Sex Couples Competition September 19th

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up (Checkmark)

400m Run

5 Inchworm to Hollow Hold (1 sec)

10 Alternating Scorpions

:15 Hollow Hold

:20 Extended Plank Reverse Bridge

-

:15 Wall Lean March

2 Sets x :10 on / :05 off Wall Lean Sprint

8 Scapular Pull-Ups

6-8 Kipping Knees to Chest

10 Crossover Box Step-Overs (Round 2: @ Warm-Up Loads)

6 Box Jump Overs

Primer (Checkmark)

2 Rounds at Working Pace:

200m Run or :20 High Knees in Place

1 Partial Wall Walk + 1 Wall Walk

6-8 Elevator Toes to Bar (building low to high and eventually toes to bar)

5 Box Step-Overs @ Working Loads

3-5 Short Range GHD Sit-Ups + 5 GHD Sit-Ups

5 Box Jump Overs

Use this to confirm load, movement standards, and pacing feel before "Katniss" begins.

"Katniss" (Time)

For Time:

1000m Run

10 Wall Walks

50 Toes to Bar

50 Single Dumbbell Box Step-Overs

1000m Run

10 Wall Walks

50 GHD Sit-Ups (A: Ab mat sit up)

50 Box Jump Overs

Single DB Box Step-Overs: (Rx50/35, S 40/25)

Box Height: (Rx24/20, S 20/16″)

Wall Walk: 10in, from wall
Score = Time

Time Cap: 33:00

Primary Objective: Maintain a consistent, sustainable pace across all eight movements without accumulating long rest periods; the goal is to keep moving, not to maximize any single set.

Secondary Objective: Execute a pre-planned rep strategy on Toes to Bar and Box Step-Overs so that fatigue is managed proactively rather than reactively, protecting output in the second half of the chipper.

Accessories (Checkmark)

For Quality:

3 Sets:

:30/:30 Side Plank

10 Landine Trunk Rotations

:30 Banded Psoas March

Announcements

HGX GEAR for Apparel

May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am

Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.

HGX Mixed Sex Couples Competition September 19th

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up (Checkmark)

2:00 Row

10 Alternating Overhead Tricep / Lat Stretch (Front Rack Mobility)

:10/:10 Hand to Hand Wrist Circles (Each Direction)

10 Alternating Scorpions

10 Iron Cross Stretch

-

2 Sets

6 Tall Muscle Cleans

:20 Behind The Neck Elbow Punch Throughs

6 Barbell Cossack Squats

6 Barbell Back Squats

Then take the barbell to the rack and talk over loading, spotting, and bailing.

Back Squat (Take 15:00 to Establish a 1RM Back Squat)

Ideal jumps: 5 reps at 50%, 3 reps at 60%, 3 reps at 70%, 1 rep at 75%, then singles climbing from 80% upward to a true 1RM. Rest should increase progressively as loads increase, with 2 to 3 minutes between singles above 85%.

Modifications:

Level 1: Every 2:00 x 8 Sets: 3 Back Squats at moderate loads across, with emphasis on consistent depth and midline tension throughout the build

- For Knee and Back Pain, look to adjust to a Box Squat or a 5/5 Reps on a Reverse Split Squat (specifically for more sciatica related issues)

Primer (Checkmark)

3 Hang Muscle Cleans

3 Tall Squat Cleans (Pull Under the Bar)

3 Position Squat Cleans (High Hang + Hang + Low Hang)

-

Then Add Loads to the Barbell

-

Clean Lift Off + Slow Pull Clean + Hang Clean + Full Clean

-

Then continue to build to starting loads on the Clean + Hang Clean + Clean Complex

Use this to confirm receiving position, front rack integrity, and working load before "Furiosa" begins.

"Furiosa" (5 Rounds for weight)

For Load

Every 3:00 x 5 Sets:

20/16 Cal Row or Ski or 14/12 Cal Bike

Barbell Complex: Clean + Hang Clean + Clean

Barbell Complex: 75-85%+ of 1RM Clean

The complex must be completed unbroken.
Score = Sum Total Load Across 5 Sets

Time Cap: 3:00 per set

Primary Objective: Complete all five complexes unbroken at 75% or above of 1RM Clean, with no missed lifts across the entire workout.

Secondary Objective: Complete the row buy-in under 1:30 on the clock each set, arriving at the barbell with enough composure to execute the complex with quality receiving positions.

Accessories (Checkmark)

For Quality:

4 Sets

4 Reverse Nordics w/ :10s eccentric

:30 Hip Internal Rotation Stretch / side

:30 Relaxed Deep Squat (supported)

Intent: Load quads through length, improve hip rotation, reinforce squat depth.

Announcements

HGX GEAR for Apparel

May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am

Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.

HGX Mixed Sex Couples Competition September 19th

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Incline Bench Press (Weight)

Every :90sec

5x8 at 75%

***

3 sets

10 Incline close grip bench press (Higher than last week)

10 DBs Floor press

10 DBs Barrel press

10 DBs Standing flys

B: Metcon (Checkmark)

3 sets

10 DBs Skull crushers

15 Plate elevated feet push-ups (2x45#)

10 DB Tricep ext (behind the neck)

Announcements

HGX GEAR for Apparel

May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am

Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.

HGX Mixed Sex Couples Competition September 19th

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up: PVC

2 sets small plates (Y, T, W) - 12 reps ea letter

Interval training: 12 reps

Banded face pulls

Right arm lat pulls

Left arm lat pulls

Rig supported air squats

Rig supported alternating lunges

Wall push-ups

Wall high knees

Plate ground to overhead

Plate chess press

100M “brisk” walk