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

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 - Uniquely Abled Fitness

EMOM

6 min EMOM:

Jump rope practice

Kipping/pull up practice

Power Snatch (Snatch dl, 2 hang power snatch
Build over sets)

5 rounds or AMRAP (Checkmark)

12 cals machine (ski)

16/8 hanging knee raises D R.Twist

16 air squats

8 single arm devils press D double kb swing

Announcements

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CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio of Choice

:30/:30 Quadruped Hip Rotations

5/5 World's Greatest Stretch

10 Romanian Deadlifts

:30 Jump Rope (Singles or Dubs)

10 Alternating Cossack Squat

Specific Deadlift Prep

Set 1 and 2: 5 Reps @ light loads, building -- focus on lat engagement, bar drag, and breath at the top

Set 3: 5 Reps @ 50-60% -- reinforce bracing sequence, bar stays in contact with legs

Set 4: 3 Reps @ 70-75% -- full setup cue before each rep, building tension from the floor

*Put working loads on the bar

Primer (After Deadlifts)

3 Sets:

15 Double Unders or 30 Single Unders

3 Power Cleans building toward workout load

Use this to confirm barbell load before “Light Switch” begins.

Deadlift (Weightlifting Variable Reps & Sets)

Start at 80% and build across sets toward a 2RM. Goal is 90% or above by the final set. The seated box jump follows each deadlift set -- athlete sits fully on the box, eliminates all countermovement, and drives through the hips explosively. These train the same pattern. Keep rest honest and do not start early. The range for the Box Jumps is due to the athletes and how high they want to go. If going high, keep it to 1 box jump, if staying more moderate move to 3 box jumps

Modifications:

Level 1: Every 3:00 x 4 Sets -- 5-7 Deadlifts + 5-7 Box Jumps at a moderate, consistent load. Focus on position and mechanics over loading.

Hotel Gym / Travel or Mods: Hex Bar Deadlift or Romanian Deadlift 8-10 Reps at a light to moderate load. Substitute step-up to box or seated chair jump if a high box is unavailable.

"Light Switch" (Time)

For Time

5 Power Cleans

50 Double Unders (A: 75 Single Unders or 25 DU)

5 Power Cleans

50 Double Unders

5 Power Cleans

50 Double Unders

5 Power Cleans

50 Double Unders

5 Power Cleans

Barbell: (Rx 225/155, S 165/125)
Score = Time

Goals: 4:00--7:00

Time Cap: 7:00

Primary Objective: Complete each set of 5 power cleans as fast singles in under :45 -- setup, breathe, go.

Secondary Objective: Unbroken double unders every round -- use them to manage heart rate and reset before the next barbell set.

Accessories (Checkmark)

For Quality

4 Sets:

:30 Sorenson Hold

:15/:15 Copenhagen Plank

:15/:15 Side Star Plank

Rest as needed

Purpose: These isometric holds reinforce posterior chain endurance and lateral trunk stability -- direct carry-over for athletes who are building capacity in heavy pulling and maintaining position under fatigue across the Medusa Cycle.

Announcements

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CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Legends (65+)

Metcon (No Measure)

Warm-up

PVC

Small plates (Y,T,W) 15 reps/each letter

***

12min AMRAP

12 KB/DB RDL

12 KB DB swings

12 KB/DB high pulls

100M KB farmers carry

***

12min AMRAP

10/10 DBs hang power cleans

10/10 DB shoulder to overhead

10/10 DB hang power clean to overhead

100M DB farmers carry (overhead)

Announcements

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CrossFit Games Ticket Code CFGGYM26

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

A: Pendlay Row (5x8 at 80%
b/t sets.
8 BB bicep curls (weighted))

B: Yates rows (5x8 at 80%
B/T sets
8 BB Drag curls (weighted))

C: Metcon (Checkmark)

3 sets

10/10 DBs Renegade over rows

5/5/5/5. Reverse/Hammer/ISO/Bicep curls

2 sets

12/12 DB seated preacher curls

Announcements

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CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2 Sets:

1:00 Row + 1:00

:30/:30 Pigeon Pose

8 Inchworm to Hollow

6/6 Samson Lunge and Stretch

10 Glute bridges

*Bring the Focus to Row Target Cal/Hr and form, and on the Cal focus on RPM targets for the day

Specific Machine Prep

2:00-4:00 minutes Row Focus Work:

- Upright Torso, Body + Arms + Legs on the Recovery, then Legs + Body + Arms on the Drive

Dialing in coaching time and focused work here.

2 Sets of Focus work (2:00 Total Time):

- 45 seconds building RPMs over the course of 15 sec increasing intervals helping to lock in pacing and target work for the day.

Primer

2 sets

9/7 Cal Row

9/7 Cal Bike

5 Burpees to Target

Use this to confirm pacing and transition efficiency before "Toaster Oven" begins.

"Toaster Oven" (Time)

For Time:

2:30 AMRAP / 1:30 Rest

13/10 Cal Row or Ski

10/7 Cal Bike

Max Burpees to Target in remaining time

Continue until 100 Burpees total

Full 4:00 window on 8th round
Score = Time (when 100 burpees is reached)

Goals: 6-7 Rounds / 22:00--26:00

Time Cap: 8 Rounds / 32:00

Primary Objective: Complete the buy-in under 1:45 each set, leaving maximum time for burpees.

Secondary Objective: Complete the workout under the time cap, targeting consistent burpee output of 10+ reps per round.

Accessories (Checkmark)

For Quality

3 Sets:

10 Glute Bridge Dumbbell Pull-Overs

:30/:30 Paloff Press Hold

Announcements

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CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

10 PVC Pass-Throughs

10 Scap Retractions from a Dead Hang

8/8 Single Arm Banded Pull-Down

8/8 Hip 90-90 Transitions

8 Inchworm to Push-Up

10 Alternating Reverse Lunges

-

2 Sets:

5 Ring Rows (pause 1 second at sternum each rep)

5/5 Single Arm Dumbbell Strict Press

8 Alternating Dumbbell Snatch, light

8/8 Single Arm Overhead Lunge Steps, ligh

Specific Ring Muscle-Up Prep

Gymnastics Skill: Ring Muscle-Up Progression

Set 1 -- Establish false grip in rings, 3-5 slow ring rows with false grip, pause at sternum and feel the lat engagement, then 3-5 jumping transitions from below the rings to support. Then add in Ring Support Holds and Bottom of Ring Dip Holds

Set 2 -- 3-5 low ring banded or low ring muscle-up transitions, pause 2 seconds in support at the top, coach the turnover and elbow drive past the rings

Set 3 -- 3 controlled attempts at the current progression level -- low ring options, strict pull-ups + dips, kipping drill for those building -- confirm positions are clean before the skill block opens

This is a 12-minute structured skill block. Coaches facilitate athletes through the progression that matches their current capacity. Beginners work strict ring row transitions and low ring jumping ring dips to support. Intermediate athletes develop kipping timing on the low rings and the pull-to-press connection. Advanced athletes refine efficiency and consistency working to better mechanics. The progression moves from strict to kipping and from low rings to high rings -- athletes should not skip steps to get to the "real" version. Mechanics first.

Primer (Checkmark)

2 Sets:

25ft (7.5m) Single Arm Dumbbell Overhead Lunge

6 Alternating Dumbbell Snatch at working weight

3/2 Ring Muscle-Ups or progression equivalent

Use this to confirm dumbbell load and ring standard before La-Z-Boy begins.

Modifications:

- Chest to Bar Pull-Ups + Ring Dips

- Strict Pull-Ups + Ring Dips

Level 1: 5 Sets of 5 Ring Rows with a false grip + 5 Box-Assisted Ring Muscle-Up transitions -- prioritize feel of the movement over load or volume

Hotel Gym / Travel: 5 Sets of 5 Strict Pull-Ups with a 2-second pause at the top + 5 Dumbbell Push Press -- build vertical pulling and pressing positions with available equipment

"La-Z-Boy" (Time)

For Time

4 Rounds

50ft Single Arm DB Overhead Lunge

25 Abmat Sit-Ups

15 Alternating Dumbbell Snatch

5/4 Ring Muscle-Ups (A: 10 Strict Pull-Ups+10 Strict Dips)

Dumbbell: (Rx50/35, S 40/25)
Score = Time

Goals: 12:00--16:00

Time Cap: 18:00

Primary Objective: Ring muscle-ups or variation completed unbroken or in 2 sets or less each round -- protect this standard across all 4 rounds, not just the first.

Secondary Objective: Manage the dumbbell work strategically -- the snatch and lunge loads should not destroy your grip before you reach the rings.

Accessories (Checkmark)

For Quality

4 Sets:

10 Ring Rows

:15 Hollow Hold

:30 Weighted Plank

Rest as needed b/t sets and exercises

Announcements

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CrossFit Games Ticket Code CFGGYM26

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

A: Bench Press (15-20min to build a NEW 1RM)

B: Metcon (Checkmark)

4 sets

12 BB Close grip bench press

12/12 DB Floor press

12 Close grip incline push-ups

****

4 sets

12 DBs Skull crushers

20 Plate Russian twists

12 Plate Tricep ext

20 Plate ceiling crunches

Announcements

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CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warmup: 3 Rds

12 reps of Paloff press/Face pulls/Wood chops

Then…

3 Rds, 12/12 single arm ring rows

Partner training: AMRAP

100 Burpee stand + DBs shoulder to overhead

100 Knee raises

100 Sit/stand

Rest as needed between rounds