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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 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
---
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)
--
Add Loads:
--
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
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 + Specific Warm-Up
2 Sets:
15/12 Calorie Row
5/5 Kettlebell Halo
5/5 Single Arm Kettlebell Strict Press
5/5 Kettlebell Windmill
5/5 Single Arm Kettlebell Front Squat
:20 Wall Supported Handstand Hold
Specific Barbell Prep:
8 Barbell Bradford Presses w/lockout (1 sec pause OH on each rep / 10 sec on final rep)
Add Loads:
8 Reps @ light load, focusing on compressing of belly button to sternum, and strong lockout.
Shoulder Press (In 10:00 Minutes:
Build to a 1RM Strict Press)
Athletes should move through deliberate warm-up sets and arrive at their first true heavy attempt by the 5-6 minute mark, leaving time for two to three max efforts. Every rep demands a full-body brace, active glutes, and a complete lockout overhead with biceps covering the ears. There is no leg drive in this piece, the bar moves from shoulder to lockout on pressing strength alone.
Modifications:
Level 1: E2MOM x 5: 3-5 Dual Dumbbell Strict Press, building to a challenging load across all five sets with the same lockout standard
Hotel Gym / Travel: E2MOM x 5: 3-5/Arm Single Arm Dumbbell Strict Press or 3-5/Arm Landmine Press, building in load with emphasis on midline stability and full overhead extension
Specific Workout Primer
2 Sets at working pace:
10/8 Calorie Row
5 Strict Press @ conditioning load
15 Air Squats
Use this to confirm conditioning barbell loading and pacing before "Stratofortress" begins.
"Stratofortress" (3 Rounds for time)
Every 5:00 x 3 Sets:
20/16 Calorie Row
25 Strict Press
50 Air Squats
Time Cap: 5:00 per Set
Score = Sum Total Time
Barbell: (Rx 75/55, S 65/45)
Goals: 3:15-3:45 per Set
Stimulus: Muscular Endurance and Stamina
RPE: 8/10
Primary Objective: Hold a consistent 3:15-3:45 effort across all three sets. Look to find a strategy that allow for the most consistency across.
Secondary Objective: Maintain full lockout quality on every Strict Press rep throughout the workout ... as fatigue accumulates, the standard does not drop.
Workout Strategy
"Stratofortress" is a stamina test that punishes athletes who go out too hot on the row and rewards those who arrive at the barbell with pressing capacity still available. Row at a pace that feels strong and sustainable, athletes should step off the machine breathing hard but not gasping. The 25 Strict Press reps at this load should be manageable for most athletes. Unbroken Sets or sets of 15-10 or 10-8-7 with short 3-5 second rest windows between sets is the right approach. Do not chase unbroken reps in set one if it means the form will falter and true failure will hit in sets two and three. The 50 Air Squats are controlled and we should focus to breathe, while still moving with intention and speed to finish each set. The built-in rest between intervals is meaningful. Use it to bring the heart rate down, control the breathing, and walk back to the rower with a clear plan. Consistent splits across all three sets is the goal.
Announcements
HGXGEAR.com for Apparel
May 25th Memorial Day Murph Open gym at 7am Classes at 8 and 9 am
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Bulgarian Split Squat (Every 2min for 4 sets
8/8 Bulgarian split squats (heavy - focus on 0 degrees))
B: Shoulder Press (Every 2min for 4 sets
3 Strict press + 5 push press at 80% of 1RM (Strict press)
*****
3 sets: Bilateral
12/12 DB Arnold press
12/12 DB Rear delt raises
12/12 DB Front delt raises)
Announcements
HGXGEAR.com for Apparel
May 25th Memorial Day Murph Open gym at 7am Classes at 8 and 9 am
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Burpee/row game
Shoulder Press (5x4
Build over sets
:30 of battle rope in between sets)
Happy Mother's Day!!!! (Checkmark)
Split work w/ partner:
AMRAP 20 min
24 cals machine
24 box step overs or jump overs
1 sled push
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 Sets:
5 Inchworm to Hollow
10 Alternating Scorpions
6/6 Single Arm Kettlebell Deadlifts
8 Scapular Pull-Ups
:10/:10 Single Arm Hang or :20 Active Hang
6/6 Single Arm Ring Row
Specific Warm-Up
6 Russian Kettlebell Swings + 6 American Kettlebell Swings @ warm-up loads
8 Bar Kip Swings
4 Jumping Pull-Ups w/eccentric
4 No-Jump Burpees
1 Partial Wall Walk + 1 Wall Walk to Standard for the Day
Primer
6 American Kettlebell Swings @ working loads
8 Elevator Pull-Ups, building kip and hip extension towards chin over bar
4 Burpees
2 Wall Walks to Standard for the Day
Use this to confirm movement standards and partner communication before "Apache" begins.
"Apache" (Time)
For Time: With a Partner
3 Rounds:
20 Pull-Ups
30 American Kettlebell Swings
20 Pull-Ups
20 Burpees
20 Pull-Ups
10 Wall Walks
Work can be partitioned between partners as desired.
Time Cap: 30:00
Score = Time
Kettlebell: (Rx53/35, S 44/26)
Wall Walk: 10-in from wall
Goals: Complete each round in 6:30--9:00 and maintain sets of 5 or more on all pull-up blocks throughout
Stimulus: Gymnastics Density / Grip
RPE: 7.5/10
Primary Objective: Maintain sets of 5 or more on pull-ups across all three rounds and all nine pull-up blocks in the workout.
Secondary Objective: Hold even split times across rounds 1 through 3, using the partner format and intentional partitioning to protect pacing as grip fatigue accumulates.
Workout Strategy
"Apache" rewards communication and smart partitioning far more than just muscular endurance. Before the clock starts, partners should agree on a splitting strategy, 10 and 10, or 5 and 5 cycling, are both solid approaches on pull-ups depending on capacity. The non-negotiable is that one partner is always moving: the moment both athletes are at rest, the clock is winning. On the pull-ups, expect the forearm pump to compound quickly as the workout progresses. The combination of swings and wall walks between each block never lets the hands fully recover, and athletes who go too big early will be grinding singles by the back half of round two. Kettlebell swings should be completed in big sets with a full overhead lockout at the top of every rep. Keep burpees moving at a steady rhythm that doesn't spike the heart rate before the next pull-up block. Wall walks work best in quick sets of 2, keeping the movement cyclical and the partner turnover smooth. Aim for consistent round splits. If round one takes 7 minutes, rounds two and three should be within 30 to 60 seconds of that. Athletes who go out in 5:30 and blow up in round three will lose far more time than those who pace and hold quality across all three.
Accessories (No Measure)
For Quality:
4 Sets:
:20 Dual Dumbbell Bicep Curls
:10 Rest
:20 Banded Tricep Extensions
:10 Rest
:20 Russian Twists
:10 Rest
Note: This is 6:00 of Work
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)
General Warm-Up
2 Sets:
10 Bend and Bows
10 Alternating Overhead Tricep / Lat Stretch
6 Box Step-Ups + 6 Crossover Box Step-Overs
8/8 Banded Shoulder External Rotations
8/8 Banded Shoulder Internal Rotations
Specific Barbell Warm-Up
3 Clean Grip Deadlifts (Empty Barbell From Mid-Shin)
3 Low Hang Muscle Cleans
3 Low Hang Power Cleans
-
Add Loads (light / warm-up)
-
3 x (1 Clean Grip Deadlift + Low Hang Power Clean)
-
Then ... Take 3-4 Sets (5 minutes) to build to starting loads on the bar.
Power Clean (Every 2:00 x 5 Sets:
2 x (Clean Grip Deadlift + Low Hang Power Clean)
*Rest 10 seconds between reps within each set)
Start at 70% of 1RM Clean and build to a heavy for the day across all five sets. The Clean Grip Deadlift is a controlled, deliberate pull from mid-shin that builds tension and sets bar path. The Low Hang Power Clean should fire from a strong hip position with a fast turnover into the front rack. The goal on every catch is aggressive footwork that mirrors a squat clean receive (elbows up, chest tall, and confidence in the stand).
Modifications:
Level 1: 2-4 Hang Power Cleans at moderate loads, working on front rack turnover and receiving position rather than building to a heavy load
Hotel Gym / Travel: Dumbbell Hang Power Clean: Every 2:00 x 5 Sets complete 5-8 Dual Dumbbell Low Hang Power Cleans, For Load.
Primer
2 Sets at working pace:
3 Power Cleans @ working load
3/3 Single Dumbbell Deficit Push-Ups (one hand on dumbbell)
6 Single Dumbbell Box Step-Overs @ working weight and height
Use this to confirm Power Clean loading, push-up setup, and box step-over variation before "Blackbird" begins.
"Blackbird" (4 Rounds for reps)
For Reps
4 Sets:
3:00 AMRAP / 1:00 Rest
3 Power Cleans
3/3 Single Dumbbell Deficit Push-Ups
9 Single Dumbbell Box Step-Overs
Score = Total Reps
Barbell: (Rx155/105, S 125/85)
Dumbbell: 1 x (Rx50/35, S 40/25)
Box Height: (Rx24/20, S 20/16″)
Goals: 2+ Rounds (36 Reps) Per Set
Stimulus: Posterior Chain / Upper Body Horizontal Press
RPE: 8/10
Primary Objective: Complete ~2 full rounds per set, roughly one minute per round, and hold that standard across all four intervals.
Secondary Objective: Consistent rep totals across all four sets, meaning the output in set four should mirror the output in set one.
Workout Strategy
"Blackbird" is a cyclical triplet that rewards athletes who find and protect their rhythm from the first interval. The Power Cleans are meant to be quick singles or even some touch-and-go sets from the start. The Single Dumbbell Deficit Push-Ups are the horizontal pressing challenge in the triplet and should be completed unbroken for all four sets. If an athlete cannot hold unbroken sets, reduce the dumbbell height or come off the deficit before scaling the rep count. The Single Dumbbell Box Step-Overs are where the work is managed, move steady, breathe on the step, and arrive at the barbell ready to hit the next three cleans with intention. The 1:00 rest between sets is meaningful. Use it to reset the hands, take controlled breaths, and lock in the plan for the next interval before the clock starts. Athletes who are consistent across all four sets have done their job today.
PRVN Reset (No Measure)
For Completion:
12:00 AMRAP
10 Slow Scapular Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell (Top)
:30/:30 Pigeon Pose w/ Distraction
Announcements
HGXGEAR.com for Apparel
May 25th Memorial Day Murph Open gym at 7am Classes at 8 and 9 am
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Run 250 around the building/ski
Do whatever stretches you'd like!
Hang Power Clean (Build to a heavy 1 hang power clean)
AMRAP 12-15 min ish (Checkmark)
2 wall walks
4 power cleans (heavy!)
8 cals bike (or other machine)
Subs for wall walks or modified wall walks, 4 box push-up
Sub db hang power cleans for bb power cleans
Dallas can do 4 push-up plate walk-overs (push up, walk hands across 25#, push up =1)
Hang power cleans
If you have time, take group cool down or do ab tabata.
Thank you!
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)
General Warm-Up
200m Run
1:00 cardio
--
2 Sets:
10 Bootstrap Squats
5 Inchworm Push-Ups
10 Hollow Rocks
10 Alternating V-Ups
:10 Arch Hold (Superman)
Specific Prep and Primer:
:15 Wall Lean March
3 x (:10 on / :10 off) Wall Lean Sprint
8 Bar Kip Swings
4 Strict Knees to Chest
6 Wall Balls @ Working Weight
6 Kipping Toes to Target or Knees to Elbows (Building Swing to Toes to Bar or Variation)
--
12/9 cardio
5 Toes to Bar or Modification
5 Wall Balls @ Working Weights
"Warthog" (22 Rounds for time)
Intervals For Time (40:00 Clock):
0:00-10:00
2 Rounds:
25/18 Cal Bike or 35/25 Cal Row or Ski
400m Run
10:00-20:00
10:00 EMOM:
Minute 1: 10 Toes to Bar
Minute 2: 15 Wall Balls
20:00-30:00
2 Rounds:
25/18 Cal Bike or 35/25 Cal Row or Ski
400m Run
30:00-40:00
10:00 EMOM:
Minute 1: 10 Toes to Bar
Minute 2: 15 Wall Balls
Score = Sum Time Record (Each Time of Completed Work)
Wall Ball: (Rx 20/14, S 16/12) 10/9ft
Goals: Complete each cal and run block in 6:30-8:00 and complete all EMOM minutes by the 50-second mark
Stimulus: Muscular Endurance / Leg and Midline Stamina
RPE: 8.5/10
Primary Objective: Complete each cal and run block in under 8:00, across both the first and second iteration.
Secondary Objective: Maintain consistent pacing on both EMOM blocks, finishing each minute's work by the 50-second mark and protecting movement quality throughout all 20 total EMOM minutes.
Workout Strategy
"Warthog" is a 40-minute test of pacing discipline more than raw output. The athletes who perform best will be the ones who resist the urge to sprint the first cal block and instead settle into a pace they know they can repeat 20 minutes later. On the cals, aim for 85 to 90 percent effort with a strong drive through the legs, controlled breathing and transition directly into the run without hesitation. The EMOM blocks are recovery in disguise if you've paced correctly: toes to bar should be completed in one or two sets maximum, and wall balls should be unbroken or close to it. Coming into the second bike and run block (20:00 to 30:00), expect some accumulation in the legs from the toes to bar and wall balls; that's normal, and it's where the test begins. Shift focus to effort rather than pace if needed, and don't let the second round collapse. The second EMOM is about how well your muscular endurance holds up, at this point the lungs and midline are taxed, so intentional breathing between reps on toes to bar and a strong, rhythmic dip-drive-throw on wall balls will carry you to the finish.
Accessories (No Measure)
For Quality:
4 Sets:
10-12 Reverse Nordic
1:00 Forearm Plank
:30/:30 Side Plank
Announcements
HGXGEAR.com for Apparel
May 25th Memorial Day Murph Open gym at 7am Classes at 8 and 9 am