13May
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 Flow (Checkmark)
General Warm-Up
2 Sets: For Quality
:30 Jump Rope
10 Kettlebell Deadlifts
10 Glute Bridges
10 Hollow Rocks
10 Sit-Ups
Specific Prep
6 Empty Barbell Romanian Deadlifts
4 Box Jumps
4 Deadlifts @ 40%
4 Box Jumps
4 Deadlifts @ 50%
4 Box Jumps
--
Then, build to 65% for working sets
Strength: Deadlift Conditioning (4 Rounds for time)
For Time:
Every 3:00 x 4 Sets:
10 Box Jumps (Step Down)
5 Deadlifts
Box: (Rx30/24, S 24/20″)
Barbell: 75% of 1RM Deadlift
Score = Total Time Including Rest
The intent of this piece is to move with urgency and technical consistency across all four sets. The box jumps demand explosiveness and reinforce the hip extension pattern; athletes should step down deliberately and transition immediately to the barbell. All five deadlift reps should be smooth, braced, and complete before the athlete rests. The 3:00 interval keeps effort honest because the score reflects how efficiently athletes move, not just whether they completed the sets.
Modifications:
Level 2: Barbell: 70%, Box Height @ 24/20in
Level 1: Barbell: Choice @ 7 RPE (Possible Adjustment to RDL) , Step-Ups for Box Jumps
Hotel Gym / Travel: Every 3:00 x 4 Sets: 10 Broad Jumps + 10 Dual Dumbbell Romanian Deadlifts at a challenging load, maintaining the same urgency and transition standard
Primer (Checkmark)
15-10-5 Double-Unders (or 25-20-15 Single-Unders)
*5 Abmat Sit-Ups each set
Focus on smooth transitions and getting right back into the Double-Unders after each sit-up set. Use this to confirm rope timing, unbroken set targets, and transition speed before "Annie" begins.
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Goals: 5:30-7:30
A: (75-60-45-30-15 Single Unders)
Stimulus: Midline Capacity
RPE: 8/10
Primary Objective: Keep the Double-Unders in unbroken sets for as long as possible, and respond to any missed reps with an immediate reset rather than a rest.
Secondary Objective: Maintain near-unbroken Abmat Sit-Up sets across all five rounds.
Accessories (Checkmark)
For Quality
3 Sets:
10 Reverse Nordic Curls
:20/:20 Copenhagen Plank
12May
Announcements
May 25th Memorial Day Murph Open gym at 7am Classes at 8 and 9 am
HGX GEAR for Apparel
HomeGrown AthletX - Legends (65+)
Metcon (Checkmark)
Warm-up: PVC
Interval training: 10 reps
Wood chops
Banded face pulls
Paloff press
Plate halos
Plate standing rotations
Plate farmers carry
Plate chest press
Rig supported air squats
Rig supported alternating lunges
Wall push-ups
Wall high knees
100M “brisk” walk
12May
Announcements
May 25th Memorial Day Murph Open gym at 7am Classes at 8 and 9 am
HGX GEAR for Apparel
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Pendlay Row (5x5 at 85%
b/t sets.
8 BB bicep curls (weighted))
B: Yates rows (5x5 at 85%
B/T sets
8 BB Drag curls (weighted))
C: Metcon (Checkmark)
3 sets
8/8 DBs Gorilla rows
5/5/5/5. Reverse/Hammer/ISO/Bicep curls
2 sets
12/12 DB seated preacher curls
12May
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 Flow (Checkmark)
General Warm-Up
2 Sets: For Quality
1:00 Cardio Choice
10 Bootstrap Squats
10 Scapular Push-Ups + 10 Plank Shoulder Taps
6/6 Single Arm Rotational Ring Rows
10 Ring V-Outs
Specific Prep
3 Sets: Building to Working Loads
3 Bench Press 40-50-60%
Bench Press (Weightlifting Variable Reps & Sets)
Modifications:
Level 1: Every 2:00 x 5 Sets: 5-5-5-5-Max Reps at a load that challenges but allows full range of motion and clean bar path on every rep
Shoulder Impingement: Adjust grip width first to find a pain-free pressing position; if grip adjustment is insufficient, substitute Floor Press or Dumbbell Bench Press to limit range of motion and reduce impingement stress
Shoulder Pain / Discomfort: Landmine Press, maintaining the same set and rep structure with a load that allows strong pressing mechanics throughout
Hotel Gym / Travel: Every 2:00 x 5 Sets: Dumbbell Bench Press or Floor Press using the same descending rep structure, building in load across all five sets
Primer (Checkmark)
2 Sets at working pace:
8 Bar Kip Swings
6 Wall Balls @ working load
6 Elevator Kip Swings (building toward chin over bar)
6 Wall Balls @ working load
then
4 Pull-Ups
5/4 Push-Ups
4 Wall Balls @ working load
Use this to confirm Pull-Up standard, Push-Up mechanics, and Wall Ball target height before "Lucario's Aura Sphere" begins.
"Lucario's Aura Sphere" (AMRAP - Reps)
For Reps:
15:00 AMRAP
Unbroken Pull-Up Set
20/15 Push-Ups
Unbroken Wall Ball Set
Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Score = Total Reps
Goals: 250-350 Reps
Stimulus: Murph Prep / Muscular Endurance / Strategy
RPE: 8/10
Primary Objective: Identify a repeatable unbroken set size for Pull-Ups and Wall Balls before the clock starts and protect that number across all 15 minutes, keeping every set unbroken as prescribed.
Secondary Objective: Manage the Push-Ups strategically as the fixed anchor of each round, using intentional breaks where needed to arrive at the Wall Balls with enough shoulder and leg capacity to stay unbroken.
[Lucario's Aura Sphere: Level 2, Level 1, & Masters 55+] (AMRAP - Reps)
Level 2:
15:00 AMRAP
Unbroken Pull-Up Set
15/10 Push-Ups
Unbroken Wall Ball Set
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Level 1:
15:00 AMRAP
10 Ring Rows
10 Push-Ups (from knees if needed)
10 Wall Balls
Wall Ball: 14/10lb, 6/4kg, 10/9ft
Masters 55+:
15:00 AMRAP
Unbroken Pull-Up Set
15/10 Push-Ups
Unbroken Wall Ball Set
Wall Ball: 14/10lb, 6/4kg, 10/9ft
[Lucario's Aura Sphere: Competitor & Travel] (AMRAP - Reps)
Competitor:
15:00 AMRAP
Unbroken Chest-to-Bar Pull-Up Set
20/15 Push-Ups
Unbroken Wall Ball Set
Wall Ball: 30/20lb, 14/9kg, 10/9ft
Hotel Gym / Travel:
15:00 AMRAP
Unbroken Dual Dumbbell Bent-Over Row Set
20/15 Push-Ups
Unbroken Dual Dumbbell Thruster Set
Dumbbell: Choice (suggested @ 35/25lb, 15/12kg)
PRVN Reset (Checkmark)
For Quality: 3 Sets
:45/side Rack Lat Stretch
6/side Wall Slide w/ Posterior Tilt
:45 Puppy Pose Hold
Intent: Decompress the shoulder girdle and restore lat length after pulling or overhead volume.
Optional Accessories (Checkmark)
For Quality:
5 Sets:
10 Behind the Neck Strict Press @ 50-55% of 1RM Strict Press
Stepped Ring Row Burnout (RPE 8 each position, 2-3 reps in the tank)
On the Stepped Ring Row Burnout, rings must contact the chest on every rep, the midline stays rigid throughout, and athletes stop each position with 2-3 reps still available. Watch the video demo before beginning.
11May
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 Flow (Checkmark)
General Warm-Up
1:00 Cardio Choice
:20/:20 World's Greatest Stretch
10 Arm Circles Forward & Backward
10 Air Squats
:15 Dead-Hang + :15 Active Hang
:30 Wrist & Forearm Stretch (on floor)
Specific Prep
2 Sets:
8 Kettlebell Deadlifts @ Warm-Up Load
6 American Kettlebell Swings @ Warm-Up Load
6 Snatch Grip Push Press
8 Barbell Overhead Squats
---
Specific Barbell Primer
2 Sets w/ Empty Barbell
3 Position Muscle Snatch
3 Position Power Snatch
3 Position Squat Snatch
*3 Position (High Hang + Hang + Low Hang)
--
Add Loads:
--
3-5 Sets: Building to Working Loads
Hang Snatch + Low Hang Snatch
Snatch (Weightlifting Variable Reps & Sets)
The two-position complex demands consistent execution at both levels. chest over the bar, tension loaded through the hamstrings, and patience to the hip before driving into a fast and explosive extension.
Both Power and Squat variations are acceptable. Total load is the primary goal. Completing all six sets at or above 75% is the primary objective. The heavy for the day is the secondary objective.
Modifications:
Level 1: Every 2:00 x 6 Sets: 3 Hang Power Snatch, building in load across all six sets with the same technical priorities on each rep
Movement Limitations: Adjust the complex to a Hang Clean + Low Hang Clean, maintaining the same positional standards and building focus
Hotel Gym / Travel: E2MOM x 6: 6-8 Alternating Dumbbell Snatch, building in load across the window with emphasis on hip extension and a controlled catch overhead
Primer (Checkmark)
2 Sets at working pace:
8 American Kettlebell Swings @ working load
8/6 Cals
3 Touch-and-Go Power Snatches + 2 Quick Singles @ warm-up load
then
8 American Kettlebell Swings @ working load
8/6 Cals
3 Touch-and-Go Power Snatches + 2 Quick Singles @ working load
Use this to confirm kettlebell load, cal pacing, and barbell weight before "Pikachu's Thunderbolt" begins.
"Pikachu's Thunderbolt" (Time)
For Time:
Every 4:00 x 4 Sets:
18 American Kettlebell Swings
12/9 Cal Bike or 16/13 Cal Row Ski
9 Power Snatches
Kettlebell: (Rx53/35, S 44/26)
Barbell: (Rx135/95, S 115/75)
Score = Sum Total Time
Goals: 2:00-3:00 per Set
Stimulus: Barbell Cycling and Conditioning / VO2 Max
RPE: 9.5/10
Primary Objective: Hold the Power Snatch in big unbroken touch-and-go sets. All 9 unbroken is the standard to chase, with 5-4 or quick 3-3-3 as the controlled fallback.
Secondary Objective: Push the cals at a true redline effort without blowing past it. The goal is to step off the bike and arrive at the barbell immediately, not gasping and stalled.
Accessories (Checkmark)
For Quality
3-4 Sets:
8-10 Dumbbell Cuban Rotations
:15/:15 Iso Calf Raise Wall Push
8-10 Snatch Grip Bent Rows
10May
Announcements
HGXGEAR.com for Apparel
May 25th Memorial Day Murph Open gym at 7am Classes at 8 and 9 am
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Burpee/row game
Shoulder Press (5x4
Build over sets
:30 of battle rope in between sets)
Happy Mother's Day!!!! (Checkmark)
Split work w/ partner:
AMRAP 20 min
24 cals machine
24 box step overs or jump overs
1 sled push