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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 - Uniquely Abled Fitness
Warm-up (No Measure)
4 corners
2 laps around inside of gym w/ plate overhead
Overhead Squat (6x4
Use pvc pipe or light bb (to box if needed)
*Scale front squat or goblet squat
In between sets do 5 med ball slams)
Partner workout (Checkmark)
Partners split a 1000 m row. While the other partner is rowing, one partner holds a sandbag or heavy ball.
(Dallas single arm db oh)
AMRAP
20 plate ground to overhead
1 oh plate carry 100 m (Dallas plate hold)
*switch as needed
Announcements
HGXGEAR.com for Apparel
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)
Stimulus: Team Conditioning
RPE: 7.5/10
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
HGXGEAR.com for Apparel
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
Stimulus: Muscular Endurance / Bodyweight / Murph Prep
RPE: 9.5/10
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
HGXGEAR.com for Apparel
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
HGXGEAR.com for Apparel
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
Stimulus: Barbell Conditioning / Cycling
RPE: 8.5/10
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
HGXGEAR.com for Apparel
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
HGXGEAR.com for Apparel
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
HGXGEAR.com for Apparel
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
Stimulus: Aerobic Capacity / Burpee Conditioning
RPE: 9.5/10, Its a deep burn
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
HGXGEAR.com for Apparel
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