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 - HGX-FIT (Progressive Overload/Accessories)

A: Deadlift (Every :90sec
5x5 at 78-80%)

B: Bent Over Row (Every :90sec
5x8 at 80%
******
4 sets
8/8 DBs/KBs Gorilla rows
12 DBs Hammer curls (together)
4 sets
8/8 DB Bent over row
12 DBs Bicep curls (together)
2 sets
12/12 DB Preacher curls)

Announcements

HGXGEAR.com for Apparel

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

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up: 15 reps

3 sets Small plates (Y, T, W)

*****

Interval training

Bench sit / stand (with weight)

100M Farmers carry (weight)

Wall push-ups

100M Farmers carry (weight)

DBs Burpee to overhead

100M Farmers carry (weight)

Knee raises

100M Farmers carry

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

"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

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up

General Warm-Up

2 Sets

1:00 Row (or other cardio as choice)

5 Inchworm Push-Ups

20 Bear Plank Shoulder Taps

10 Deep Lunge Mountain Climbers

10 Crossover Box Step-Overs

5 Box Jumps

Specific Warm-Up

2 Sets

9/7 Calorie Row

6 Hang Muscle Snatch

6 Snatch Grip Push Press

4 No Jump Burpees

4 Box Jump Overs

-

Bench Press Barbell to the Rack

5 Bench Press @ 40-50%

3 Bench Press @ 50-60%

3 Bench Press @ 60-70%

2 Bench Press @ 70-75%

-

Then Load to Working Weight on Barbell.

Bench Press (10:00 EMOM
1 Bench Press @ 80%+

Increase loads to a strong single across the EMOM. Every rep is completed above 80% of 1RM Bench Press. Tempo: 20x1 (two-second controlled descent, no pause at the chest, explosive drive to)

Prep and Primer (After the Bench Press)

2 x 3 Power Snatch, light (S1) / moderate (S2)

-

9/7 Cals

5 Burpee Box Jump Overs

3 Power Snatch @ Working Loads

"Blackhawk" (Time)

For Time:

2 Rounds

30/24 Cal Row or Ski or 21/17 Cal Bike

24 Burpee Box Jump Overs

18 Power Snatches

*Burpee Box Jump Overs can be Lateral or Facing

Time Cap: 22:00

Score = Time

Barbell: (Rx 115/75, S 95/65)

Box Height: (Rx24/20, S 20/16″)
Goals: 12:00-15:00

Stimulus: All-Out Fitness Sprint / Negative Split

RPE: 10/10

Workout Strategy

"Blackhawk" rewards athletes who have the discipline to hold back just enough in round one and the competitive fire to empty the tank in round two. The row should be strong but not a sprint, men targeting somewhere in the 1250-1450 cal/hr range and women pulling closer to 900-1100 cal/hr will get the work done efficiently without burning the engine from the get go. The Burpee Box Jump Overs should be consistent and rhythmic throughout round one. Find a cadence and hold it rather than surging and slowing. When athletes reach the Power Snatch in round one, this is the first opportunity to start pressing the pace. Sets of 5-5-4-4 or even 6-6-6 if the load allows is the target. When round two starts, that is the shift, athletes should feel the urgency increase on the rower, hold that intensity through the burpee box jump overs even as they accumulate fatigue, and make the final 18 Power Snatches sting. Touch and go cycling on the barbell is the goal for as long as possible. When singles become necessary, keep the rest windows to 3-5 seconds and keep the bar moving. The athletes who have the most grit in round two are the ones who will finish in the 12:00-15:00 window.

PRVN Reset (No Measure)

For Completion:

4 Rounds

5/5 Bird Dog Row

, Light & Slow

:30/:30 Couch Stretch

10 Seated 90-90 Get-ups

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

2:00 Cardio Choice

-

2 Sets:

:30 Jump Rope (Singles / Doubles / Practice)

10 Cossack Squats

(Slow and Controlled)

10 Alternating Scorpions (2 sec Pause in Stretch)

8/8 Single Leg Crossbody Romanian Deadlift

8 Scapular Pull-Ups

8 Ring Rows or 6/6 Single Arm Ring Rows

6 Dual Kettlebell Farmers Lunges @ Warm-Up Loads

20 Double Unders or 30 Single Unders

4 Jumping Pull-Ups (Controlled Eccentric) or 8 Ring Rows 2020 Tempo

4 Dual Kettlebell Farmers Lunges @ Working Loads

Then Transition to Specific Bar Muscle-Up Progression

Primer

2 Sets at working pace:

20 Double Unders

4 Dual KB/DB Reverse Step Lunges Farmers grip @ working load

2 Bar Muscle-Ups / Banded Bar Muscle-Ups / Box Bar Muscle-Ups

Use this to confirm jump rope efficiency, kettlebell loading, and Bar Muscle-Up modification before "Spirit" begins.

"Spirit" #TEAMPRVNTUESDAY (Time)

For Time:

4 Sets

3:00 AMRAP / 1:00 Rest

80 Double Unders (A:120 singles)

24 Dual KB/DB Reverse Step Lunges, Farmers grip

Max Bar Muscle-Ups in Remaining Time

*The workout is over when 30 Bar Muscle-Ups are completed or the time cap is reached. (A: 40 C2B pull ups)

Time Cap: 16:00

Score = Time

KB: 2 x (Rx53/35, S 44/26)

DB: 2 x (Rx50/35, S 40/25)
Goals: 10:30-16:00

Stimulus: High Skill Triplet / Grip Fatigue Management

RPE: 8/10

Modifications / Adjustments

Double Unders: Single Unders (1.5:1 ratio) / Reduce rep count for athletes still developing consistency

Dual KB/DB Farmers Lunges: Reduce load as first adjustment / Single Kettlebell Farmers Lunge alternating / Bodyweight Reverse Lunges

Bar Muscle-Ups: Banded Bar Muscle-Up / Box Bar Muscle-Up / Chest-to-Bar Pull-Ups / Kipping Pull-Ups / Ring Rows or Jumping Pull-Ups

PRVN Reset (No Measure)

For Completion:

12:00 AMRAP

10 Slow Scap 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 - HGX-FIT (Progressive Overload/Accessories)

A: Metcon (Checkmark)

DELOAD: Bilateral DB

4 sets: 10 reps each movement/each side

Floor press

Barrel press

Close crush grip press

Standing flys

Diamond push-ups

***

3 Supersets

12/12 DB bicep curls

12 DB Tricep ext (behind the neck)

***

2 Supersets

12/12 DB hammer curls

12/12 DB kick backs

***

7:15pm

10min Zone 2

Announcements

HGXGEAR.com for Apparel

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

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Interval training: 15reps

Wood chops

Banded face pulls

Banded lat pulls

Paloff press

Plate ground to overhead

Plate overhead static hold

Plate chest press

Rig supported air squats

Rig supported alternating lunges

Single leg balance

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

2:00 Cardio Choice

--

2 Sets

5/5 World's Greatest Stretch

:15/:15 Pigeon Pose

10 Down Dog + Up Dog

10 Down Dog Toe Touches

5 Down Dog Piked Push-Up

Specific Barbell Prep

2 Sets: w/ Empty Barbell

5 Romanian Deadlifts

5 Upright Rows

5 Strict Press

5 Good Mornings

5 Back Squats

--

Take Barbell to the Rack, Add Loads

--

5 Back Squats @ 40-50%

3 Back Squats @ 50-60%

3 Back Squats @ 60-70%

2 Back Squats @ 70-75%

--

Then Load Weight on the Barbell

Back Squat (EMOM x 10
1 Back Squat @ 80%+

Tempo: 20x1 (2-second descent / no pause / fast concentric))

Athletes build from 80% and increase load across the window when positions are clean and the drive out of the hole is confident. The two-second eccentric is mandatory on every rep -- this is where the adaptation lives. The concentric should be aggressive and deliberate, not a slow grind. Athletes should be approaching their ceiling single in the final two to three minutes of the window.

- Knee Pain: EMOM x 10: 1 Box Squat or 1 Barbell Hip Thrust, building in load

Low Back + Knee Pain: EMOM x 10: 1-2

Barbell Hip Thrusts, controlled tempo and strong lockout at the top

Workout Prep / Primer

2 Sets at working pace:

10 Deadlifts @ light / warm-up load

3 Eccentric Handstand Push-Ups / Box Pike Handstand Push-Ups

5 Deadlifts @ moderate / warm-up load

3 Strict Handstand Push-Ups / Box Piked Handstand Push-Ups

3 Deadlifts @ working load

Use this to confirm Deadlift loading and handstand push-up access and set size before "Hornet" begins.

"Hornet" (AMRAP - Rounds and Reps)

7:00 AMRAP

For Reps:

3-5-7-9-11 ... Strict Handstand Push-Ups

5-8-11-14-17 ... Deadlifts

Score = Total Reps

Barbell: (Rx 225/155, S 165/125)
Goals: 85-110 Reps

Workout Strategy

"Hornet" is a high-intensity couplet that builds rep debt fast, and the athletes who respect the early rounds will be the ones still moving in the final two minutes. The Strict Handstand Push-Ups are the limiter. Start with controlled sets that you can repeat -- if three unbroken is the most you can hold while maintaining hollow body and strong lockout, then sets of three with short rest is the right call from the very beginning. Do not go unbroken in round one and pay for it on round three. The Deadlifts at 225/155lb, 102/70kg are the engine. They should be completed unbroken through 11 reps with a braced midline and controlled tension through the hamstrings on every rep -- do not let the lower back take over to finish the pull. Once athletes reach the 14- and 17-rep sets, smart athletes will take a quick breath mid-set rather than dropping the bar entirely. The ladder climbs every round and the reps compound quickly. Every rep counts toward the score, so the goal is to keep both movements moving with short, deliberate rest rather than long breaks.

Announcements

HGXGEAR.com for Apparel

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

1:00 Machine of Choice

10 Cat-Cows (Slow and Deliberate)

8/8 Thread the Needle

8 Scapular Pull-Ups (passive hang, active depression, 2-second hold each)

8 Kip Swings on the Bar

6 Strict Knee Raises

5 Inchworm Push-Ups

20 Plank Shoulder Taps (controlled, hips locked).

Specific Prep and Primer

2-3 Sets

5 Kipping Toe to Bar Progression (start knees to chest --building toward toes-to-bar rhythm)

2 Wall Walk to 10-20-30-inch mark depending on scale for the day.

8 Renegade Rows (form and mechanics focus)

Use this to confirm dumbbell load, wall walk standard, and toes-to-bar pacing before Sectional begins

"Sectional" (Checkmark)

For Completion

40:00 EMOM

Minute 1: 3 Wall Walks

Minute 2: 14 Toes-to-Bar

Minute 3: 6 Shuttle Runs

Minute 4: 14 Renegade Rows

Minute 5: Choice Machine at Recovery Pace

Dumbbells: 2 x (Rx50/35, S 40/25)

Shuttle Run: 25/25ft

Wall Walk: 10-inch line
Score = Completion

Goals: Complete each work minute in under 45 seconds, using the remainder of each minute as active rest before the next station

Primary Objective: Consistent mechanics and effort at a six to seven RPE across all eight rounds, staying comfortably within the 45-second window for every work minute.

Secondary Objective: Keep all work sets unbroken across all eight rounds.