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