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

2 Sets: For Quality

:30 Jump Rope

10 Kettlebell Deadlifts

10 Glute Bridges

10 Hollow Rocks

10 Sit-Ups

Specific Prep

6 Empty Barbell Romanian Deadlifts

4 Box Jumps

4 Deadlifts @ 40%

4 Box Jumps

4 Deadlifts @ 50%

4 Box Jumps

--

Then, build to 65% for working sets

Strength: Deadlift Conditioning (4 Rounds for time)

For Time:

Every 3:00 x 4 Sets:

10 Box Jumps (Step Down)

5 Deadlifts

Box: (Rx30/24, S 24/20″)

Barbell: 75% of 1RM Deadlift
Score = Total Time Including Rest

The intent of this piece is to move with urgency and technical consistency across all four sets. The box jumps demand explosiveness and reinforce the hip extension pattern; athletes should step down deliberately and transition immediately to the barbell. All five deadlift reps should be smooth, braced, and complete before the athlete rests. The 3:00 interval keeps effort honest because the score reflects how efficiently athletes move, not just whether they completed the sets.

Modifications:

Level 2: Barbell: 70%, Box Height @ 24/20in

Level 1: Barbell: Choice @ 7 RPE (Possible Adjustment to RDL) , Step-Ups for Box Jumps

Hotel Gym / Travel: Every 3:00 x 4 Sets: 10 Broad Jumps + 10 Dual Dumbbell Romanian Deadlifts at a challenging load, maintaining the same urgency and transition standard

Primer (Checkmark)

15-10-5 Double-Unders (or 25-20-15 Single-Unders)

*5 Abmat Sit-Ups each set

Focus on smooth transitions and getting right back into the Double-Unders after each sit-up set. Use this to confirm rope timing, unbroken set targets, and transition speed before "Annie" begins.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Goals: 5:30-7:30

A: (75-60-45-30-15 Single Unders)

Stimulus: Midline Capacity

RPE: 8/10

Primary Objective: Keep the Double-Unders in unbroken sets for as long as possible, and respond to any missed reps with an immediate reset rather than a rest.

Secondary Objective: Maintain near-unbroken Abmat Sit-Up sets across all five rounds.

Accessories (Checkmark)

For Quality

3 Sets:

10 Reverse Nordic Curls

:20/:20 Copenhagen Plank

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

2 Sets: For Quality

1:00 Cardio Choice

10 Bootstrap Squats

10 Scapular Push-Ups + 10 Plank Shoulder Taps

6/6 Single Arm Rotational Ring Rows

10 Ring V-Outs

Specific Prep

3 Sets: Building to Working Loads

3 Bench Press 40-50-60%

Bench Press (Weightlifting Variable Reps & Sets)

Modifications:

Level 1: Every 2:00 x 5 Sets: 5-5-5-5-Max Reps at a load that challenges but allows full range of motion and clean bar path on every rep

Shoulder Impingement: Adjust grip width first to find a pain-free pressing position; if grip adjustment is insufficient, substitute Floor Press or Dumbbell Bench Press to limit range of motion and reduce impingement stress

Shoulder Pain / Discomfort: Landmine Press, maintaining the same set and rep structure with a load that allows strong pressing mechanics throughout

Hotel Gym / Travel: Every 2:00 x 5 Sets: Dumbbell Bench Press or Floor Press using the same descending rep structure, building in load across all five sets

Primer (Checkmark)

2 Sets at working pace:

8 Bar Kip Swings

6 Wall Balls @ working load

6 Elevator Kip Swings (building toward chin over bar)

6 Wall Balls @ working load

then

4 Pull-Ups

5/4 Push-Ups

4 Wall Balls @ working load

Use this to confirm Pull-Up standard, Push-Up mechanics, and Wall Ball target height before "Lucario's Aura Sphere" begins.

"Lucario's Aura Sphere" (AMRAP - Reps)

For Reps:

15:00 AMRAP

Unbroken Pull-Up Set

20/15 Push-Ups

Unbroken Wall Ball Set

Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Score = Total Reps

Goals: 250-350 Reps

Stimulus: Murph Prep / Muscular Endurance / Strategy

RPE: 8/10

Primary Objective: Identify a repeatable unbroken set size for Pull-Ups and Wall Balls before the clock starts and protect that number across all 15 minutes, keeping every set unbroken as prescribed.

Secondary Objective: Manage the Push-Ups strategically as the fixed anchor of each round, using intentional breaks where needed to arrive at the Wall Balls with enough shoulder and leg capacity to stay unbroken.

[Lucario's Aura Sphere: Level 2, Level 1, & Masters 55+] (AMRAP - Reps)

Level 2:

15:00 AMRAP

Unbroken Pull-Up Set

15/10 Push-Ups

Unbroken Wall Ball Set

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:

15:00 AMRAP

10 Ring Rows

10 Push-Ups (from knees if needed)

10 Wall Balls

Wall Ball: 14/10lb, 6/4kg, 10/9ft

Masters 55+:

15:00 AMRAP

Unbroken Pull-Up Set

15/10 Push-Ups

Unbroken Wall Ball Set

Wall Ball: 14/10lb, 6/4kg, 10/9ft

[Lucario's Aura Sphere: Competitor & Travel] (AMRAP - Reps)

Competitor:

15:00 AMRAP

Unbroken Chest-to-Bar Pull-Up Set

20/15 Push-Ups

Unbroken Wall Ball Set

Wall Ball: 30/20lb, 14/9kg, 10/9ft

Hotel Gym / Travel:

15:00 AMRAP

Unbroken Dual Dumbbell Bent-Over Row Set

20/15 Push-Ups

Unbroken Dual Dumbbell Thruster Set

Dumbbell: Choice (suggested @ 35/25lb, 15/12kg)

PRVN Reset (Checkmark)

For Quality: 3 Sets

:45/side Rack Lat Stretch

6/side Wall Slide w/ Posterior Tilt

:45 Puppy Pose Hold

Intent: Decompress the shoulder girdle and restore lat length after pulling or overhead volume.

Optional Accessories (Checkmark)

For Quality:

5 Sets:

10 Behind the Neck Strict Press @ 50-55% of 1RM Strict Press

Stepped Ring Row Burnout (RPE 8 each position, 2-3 reps in the tank)

On the Stepped Ring Row Burnout, rings must contact the chest on every rep, the midline stays rigid throughout, and athletes stop each position with 2-3 reps still available. Watch the video demo before beginning.

Announcements

May 25th Memorial Day Murph Open gym at 7am Classes at 8 and 9 am

HGX GEAR for Apparel

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

A: Pendlay Row (5x5 at 85%
b/t sets.
8 BB bicep curls (weighted))

B: Yates rows (5x5 at 85%
B/T sets
8 BB Drag curls (weighted))

C: Metcon (Checkmark)

3 sets

8/8 DBs Gorilla rows

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

2 sets

12/12 DB seated preacher curls

Announcements

May 25th Memorial Day Murph Open gym at 7am Classes at 8 and 9 am

HGX GEAR for Apparel

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up: PVC

Interval training: 10 reps

Wood chops

Banded face pulls

Paloff press

Plate halos

Plate standing rotations

Plate farmers carry

Plate chest press

Rig supported air squats

Rig supported alternating lunges

Wall push-ups

Wall high knees

100M “brisk” walk

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