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May 25th Memorial Day Murph Open gym at 7am Classes at 8 and 9 am

HomeGrown AthletX - Functional Fitness (CrossFit)

General Warm-Up

200m Run

1:00 cardio

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2 Sets:

10 Bootstrap Squats

5 Inchworm Push-Ups

10 Hollow Rocks

10 Alternating V-Ups

:10 Arch Hold (Superman)

Specific Prep and Primer:

:15 Wall Lean March

3 x (:10 on / :10 off) Wall Lean Sprint

8 Bar Kip Swings

4 Strict Knees to Chest

6 Wall Balls @ Working Weight

6 Kipping Toes to Target or Knees to Elbows (Building Swing to Toes to Bar or Variation)

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12/9 cardio

5 Toes to Bar or Modification

5 Wall Balls @ Working Weights

"Warthog" (22 Rounds for time)

Intervals For Time (40:00 Clock):

0:00-10:00

2 Rounds:

25/18 Cal Bike or 35/25 Cal Row or Ski

400m Run

10:00-20:00

10:00 EMOM:

Minute 1: 10 Toes to Bar

Minute 2: 15 Wall Balls

20:00-30:00

2 Rounds:

25/18 Cal Bike or 35/25 Cal Row or Ski

400m Run

30:00-40:00

10:00 EMOM:

Minute 1: 10 Toes to Bar

Minute 2: 15 Wall Balls

Score = Sum Time Record (Each Time of Completed Work)

Wall Ball: (Rx 20/14, S 16/12) 10/9ft
Goals: Complete each cal and run block in 6:30-8:00 and complete all EMOM minutes by the 50-second mark

Stimulus: Muscular Endurance / Leg and Midline Stamina

RPE: 8.5/10

Primary Objective: Complete each cal and run block in under 8:00, across both the first and second iteration.

Secondary Objective: Maintain consistent pacing on both EMOM blocks, finishing each minute's work by the 50-second mark and protecting movement quality throughout all 20 total EMOM minutes.

Workout Strategy

"Warthog" is a 40-minute test of pacing discipline more than raw output. The athletes who perform best will be the ones who resist the urge to sprint the first cal block and instead settle into a pace they know they can repeat 20 minutes later. On the cals, aim for 85 to 90 percent effort with a strong drive through the legs, controlled breathing and transition directly into the run without hesitation. The EMOM blocks are recovery in disguise if you've paced correctly: toes to bar should be completed in one or two sets maximum, and wall balls should be unbroken or close to it. Coming into the second bike and run block (20:00 to 30:00), expect some accumulation in the legs from the toes to bar and wall balls; that's normal, and it's where the test begins. Shift focus to effort rather than pace if needed, and don't let the second round collapse. The second EMOM is about how well your muscular endurance holds up, at this point the lungs and midline are taxed, so intentional breathing between reps on toes to bar and a strong, rhythmic dip-drive-throw on wall balls will carry you to the finish.

Accessories (No Measure)

For Quality:

4 Sets:

10-12 Reverse Nordic

1:00 Forearm Plank

:30/:30 Side Plank