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 Sets:

10/8 Calorie Row

10 Kettlebell Deadlifts

8 Reps / Each Bent Over A-T-Y-W with light weight plates

1 Wall Walk + :15 Wall Facing Handstand Hold

Gymnastics Skill: Handstand Walk (Checkmark)

Take 10-15 min to practice and work on drills to perfect the Handstand Walk or get an athlete their first.

Handstand Weight Shifting

Handstand Walks to Wall

Handstand Walks

Partner Assisted Handstand Walks

Primer (Checkmark)

1-2 Sets

8/6 Calorie Row

8 American Kettlebell Swings

10ft (3m) Handstand Walk or 1 Wall Walk + 10 Handstand Shoulder Taps

Use this to confirm row pacing, kettlebell load, and handstand walk modification before "Black Widow" begins.

"Black Widow" (Distance)

For Distance

20:00 EMOM

Minute 1: 15/12 Calorie Row

Minute 2: 15 American Kettlebell Swings

Minute 3: Max Distance Handstand Walk

Minute 4: Rest

Kettlebell: (Rx53/35, S 44/26)
Score = Total Accumulated Distance (ft)

Goals: 200+ Total Feet accumulated across 5 handstand walk minutes

Stimulus: Skill Conditioning / Capacity

RPE: 7/10

Primary Objective: Complete the row under 50 seconds and the kettlebell swings unbroken in 30 to 40 seconds every round, arriving at the handstand walk minute with enough composure to put in a quality and consistent effort across all five sets.

Secondary Objective: Accumulate maximum distance on the handstand walk with controlled and purposeful movement rather than scrambling for feet, building consistency in distance from round one through round five.

Accessories (Checkmark)

For Quality:

3 Sets:

15 Banded Face Pulls

10 Weighted Maltese Raises

:30/:30 Side Plank