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)

1:30 Cardio Choice

10 PVC Pipe Pass Throughs

10 PVC Pipe Around the Worlds

:15/:15 Standing PVC Pipe Prayer Stretch

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2 Sets

:30 Jump Rope (Double Under Practice, Singles, Boxer Shuffle)

10 Russian Kettlebell Swings

5/5 Kettlebell Snatch

10 Barbell Overhead Squats

Specific Barbell Prep (Checkmark)

2 Sets

3 Hang Muscle Snatch

3 Hang Power Snatch

3 Snatch Balance

3 Hang Squat Snatch

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Then Build to Working Weights on the Barbell

Hang Snatch (Weightlifting Variable Reps & Sets)

We have been dialing in the hang position throughout this cycle, and today is the opportunity to express that work against a heavy single. The 1:30 interval gives athletes time to reset mentally and physically between reps.

Modifications:

Level 1: Every 1:30 x 10 Sets: 3 Hang Power Snatch, starting at a technically sound and challenging load and building by feel, with the emphasis on the hip drive and receiving position rather than the load reached

Hotel Gym / Travel: Every 1:30 x 10 Sets: 2-4/2-4 Dumbbell Hang Snatch for Load

Primer (Checkmark)

2 Sets at Working Loads:

3/3 Kettlebell Hang Snatch

25 Double-Unders or 40 Single-Unders

5 Wall Balls

Use this to confirm kettlebell load, Double-Under rhythm, and wall ball target depth and pace before "Jackie Brown" begins.

"Jackie Brown" (8 Rounds for time)

For Time

Every 2:00 x 8 Sets:

5/5 KB or DB Hang Snatch

50 Double-Unders (A:75 singles)

10 Wall Balls

KB: (Rx53/35, S 44/26)

DB: (Rx50/35, S 40/25)

Wall Ball: (Rx 20/14, S 16/12) to 10ft/9ft
Score = Sum Total Time Across All 8 Sets

Goals: 1:15-1:30 per set

Stimulus: Mixed Upper Body Interference

RPE: 8/10

Primary Objective: Complete all three movements unbroken in each set, with tight transitions between every movement to stay inside the 1:15-1:30 window.

Secondary Objective: Match or beat your set one time across all eight intervals, using pacing and transition discipline from the first set to protect output in the final three sets.