Announcements

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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

2:00 Cardio Choice

:20/:20 Crossbody Lat Stretch

:20/:20 Samson Stretch

10 Down Dog to Up Dog

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2 Sets

6 Bar Kip Swings

6/6 Single Arm Ring Row

4 Inchworm Push-Ups

8 Deep Lunge Mountain Climbers

Specific Prep

2 Sets

4-6 Toes to Target, Building Toes to Bar or Alternating Toes to Bar or Knee Raises

4 No Jump Burpees

2-3 Strict Pull-Ups or Jump Pull-Ups

1 Partial Wall Walk + 1 Full Walk (Focus on Straight Arms, Hollow Body, and Tension through Midline)

Gymnastics Skill: Rope Climb (Checkmark)

Spend 10:00 going through progressions based on individual ability. Athletes new to rope climbs work through foot lock mechanics, seated pulls, and partial ascents from a low starting position. Athletes with proficiency focus on J-hook efficiency, a strong leg drive, and a smooth controlled descent with lat tension maintained. All athletes should complete at least 2-3 quality attempts at whatever level is appropriate for them. Quality of movement is the standard, not number of reps.

Modifications:

Level 1: Rope Pull-Ups or Rope Pull to Standing from floor level, developing the pulling pattern and grip mechanics before attempting a full ascent

Hotel Gym / Travel: 3 Sets of 5-7 Strict Pull-Ups or Towel Pull-Ups with a 3-second controlled descent, reinforcing the same lat engagement and grip mechanics targeted in the rope climb progression

Primer (Checkmark)

1 Set at Working Pace:

4/4 Toes to Bar

4 Synchro Line Facing Burpees

1/1 Rope Climbs

2 Alternating Wall Walks (1 Each)

Practicing coordination and breaking sets quickly and efficiently. Use this to confirm partner communication, movement standards, and transition speed before "Venusaur Solar Beam" begins.

"Venusaur Solar Beam" (AMRAP - Rounds and Reps)

For Rounds + Reps

24:00 AMRAP : With a Partner

24 Toes to Bar

18 Synchro Line Facing Burpees

6/4 Rope Climbs (A: 6/4 Rope Pull to Stands)

10 Alternating Wall Walks

Wall Walk: 10-in From Wall
Score = Rounds + Reps

Goals: 3.5-5 Rounds

Stimulus: Upper Body Stamina / Muscular Endurance

RPE: 8.5/10

Primary Objective: Communicate with your partner on every transition, establish splits before the clock starts, and protect those splits across all 24 minutes rather than reacting to fatigue on the fly.

Secondary Objective: Maintain consistent round pacing from round one to round four, using the Synchro Burpees as the pace check that keeps both partners together.

Accessories (Checkmark)

For Quality:

4 Sets:

12 Supine Grip Bent Over Barbell Rows

12 Ring Bicep Curls