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

1:00 Row (or other cardio as choice)

5 Inchworm Push-Ups

20 Bear Plank Shoulder Taps

10 Deep Lunge Mountain Climbers

10 Crossover Box Step-Overs

5 Box Jumps

Specific Warm-Up

2 Sets

9/7 Calorie Row

6 Hang Muscle Snatch

6 Snatch Grip Push Press

4 No Jump Burpees

4 Box Jump Overs

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Bench Press Barbell to the Rack

5 Bench Press @ 40-50%

3 Bench Press @ 50-60%

3 Bench Press @ 60-70%

2 Bench Press @ 70-75%

-

Then Load to Working Weight on Barbell.

Bench Press (10:00 EMOM
1 Bench Press @ 80%+

Increase loads to a strong single across the EMOM. Every rep is completed above 80% of 1RM Bench Press. Tempo: 20x1 (two-second controlled descent, no pause at the chest, explosive drive to)

Prep and Primer (After the Bench Press)

2 x 3 Power Snatch, light (S1) / moderate (S2)

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9/7 Cals

5 Burpee Box Jump Overs

3 Power Snatch @ Working Loads

"Blackhawk" (Time)

For Time:

2 Rounds

30/24 Cal Row or Ski or 21/17 Cal Bike

24 Burpee Box Jump Overs

18 Power Snatches

*Burpee Box Jump Overs can be Lateral or Facing

Time Cap: 22:00

Score = Time

Barbell: (Rx 115/75, S 95/65)

Box Height: (Rx24/20, S 20/16″)
Goals: 12:00-15:00

Stimulus: All-Out Fitness Sprint / Negative Split

RPE: 10/10

Primary Objective: Make round two faster than round one, this is the race within the workout and the defining measure of how well athletes managed their effort.

Secondary Objective: Finish strong on the barbell in both rounds, cycling the Power Snatch with confidence and leaning into the final reps.

Workout Strategy

"Blackhawk" rewards athletes who have the discipline to hold back just enough in round one and the competitive fire to empty the tank in round two. The row should be strong but not a sprint, men targeting somewhere in the 1250-1450 cal/hr range and women pulling closer to 900-1100 cal/hr will get the work done efficiently without burning the engine from the get go. The Burpee Box Jump Overs should be consistent and rhythmic throughout round one. Find a cadence and hold it rather than surging and slowing. When athletes reach the Power Snatch in round one, this is the first opportunity to start pressing the pace. Sets of 5-5-4-4 or even 6-6-6 if the load allows is the target. When round two starts, that is the shift, athletes should feel the urgency increase on the rower, hold that intensity through the burpee box jump overs even as they accumulate fatigue, and make the final 18 Power Snatches sting. Touch and go cycling on the barbell is the goal for as long as possible. When singles become necessary, keep the rest windows to 3-5 seconds and keep the bar moving. The athletes who have the most grit in round two are the ones who will finish in the 12:00-15:00 window.

PRVN Reset (No Measure)

For Completion:

4 Rounds

5/5 Bird Dog Row

, Light & Slow

:30/:30 Couch Stretch

10 Seated 90-90 Get-ups