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.

HGX Mixed Sex Couples Competition September 19th

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up (Checkmark)

400m Run

5 Inchworm to Hollow Hold (1 sec)

10 Alternating Scorpions

:15 Hollow Hold

:20 Extended Plank Reverse Bridge

-

:15 Wall Lean March

2 Sets x :10 on / :05 off Wall Lean Sprint

8 Scapular Pull-Ups

6-8 Kipping Knees to Chest

10 Crossover Box Step-Overs (Round 2: @ Warm-Up Loads)

6 Box Jump Overs

Primer (Checkmark)

2 Rounds at Working Pace:

200m Run or :20 High Knees in Place

1 Partial Wall Walk + 1 Wall Walk

6-8 Elevator Toes to Bar (building low to high and eventually toes to bar)

5 Box Step-Overs @ Working Loads

3-5 Short Range GHD Sit-Ups + 5 GHD Sit-Ups

5 Box Jump Overs

Use this to confirm load, movement standards, and pacing feel before "Katniss" begins.

"Katniss" (Time)

For Time:

1000m Run

10 Wall Walks

50 Toes to Bar

50 Single Dumbbell Box Step-Overs

1000m Run

10 Wall Walks

50 GHD Sit-Ups (A: Ab mat sit up)

50 Box Jump Overs

Single DB Box Step-Overs: (Rx50/35, S 40/25)

Box Height: (Rx24/20, S 20/16″)

Wall Walk: 10in, from wall
Score = Time

Time Cap: 33:00

Goals: Finish between 25:00 and 33:00

Stimulus: Aerobic Capacity / Muscular Endurance / Chipper

RPE: 7/10

Primary Objective: Maintain a consistent, sustainable pace across all eight movements without accumulating long rest periods; the goal is to keep moving, not to maximize any single set.

Secondary Objective: Execute a pre-planned rep strategy on Toes to Bar and Box Step-Overs so that fatigue is managed proactively rather than reactively, protecting output in the second half of the chipper.

Accessories (Checkmark)

For Quality:

3 Sets:

:30/:30 Side Plank

10 Landine Trunk Rotations

:30 Banded Psoas March