Announcements

HGX GEAR for Apparel

May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am

Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up (Checkmark)

2:00 Cardio Choice

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2 Rounds

15 Banded Good Mornings

8/8 Single Leg Romanian Deadlift

:30 Glute Bridge Hold

:30 Alternating Bird-Dogs

:30 Alternating Dead-Bugs

Specific Prep

5 Deadlifts from Hip to Mid-Shin with Empty Barbell

Add Loads

5 Dead-Stop Deadlifts with focus on breaking the bar off the floor with tension and neutral spine

Deadlift (Take 20:00 to Establish a 1RM Deadlift)

Build systematically and deliberately. Athletes should establish their first working single around 80-85% and take calculated jumps from there. Plan for 2-3 minute breaks between singles at above the 85-90% range.

Modifications:

Level 1: Every 2:00 x 10 Sets : 3 Reps @ moderate loads across

Primer (Checkmark)

Adjust loads to working loads on the barbell.

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Complete:

5 Touch-and-Go Deadlifts at working loads

10/7 Cal at goal pace

Use this to confirm working load on the Deadlift and to calibrate cal output before "Beatrix Kiddo" begins.

"Beatrix Kiddo" (Time)

For Time

3 Sets:

10 Deadlifts

20/14 Cal Bike or 29/20 Cal Row or Ski

Rest 2:00 between sets

Barbell: 55% of 1RM Deadlift
Score = Time

Time Cap: 11:00

Goals: 1:15-2:00 per set (7:00-10:00 total)

Stimulus: Posterior Chain Conditioning

RPE: 9/10

Primary Objective: Complete all 10 Deadlifts unbroken each set and transition immediately to the cals, targeting a sub-1:00 cal effort every round.

Secondary Objective: Match your set one time across all three sets, using load selection and cal pacing from the first round to protect consistent output through the final set.

Accessories (Checkmark)

For Quality:

3 Sets:

10-12 Ring Hamstring Curls

:35 Weighted Sorenson Hold

:45 Weighted Plank