Workout of the day

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)

Run 250 around the building/ski

Do whatever stretches you'd like!

Hang Power Clean (Build to a heavy 1 hang power clean)

AMRAP 12-15 min ish (Checkmark)

2 wall walks

4 power cleans (heavy!)

8 cals bike (or other machine)

Subs for wall walks or modified wall walks, 4 box push-up

Sub db hang power cleans for bb power cleans

Dallas can do 4 push-up plate walk-overs (push up, walk hands across 25#, push up =1)

Hang power cleans
If you have time, take group cool down or do ab tabata.

Thank you!

Announcements

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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

--

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)

--

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

"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

Announcements

HGXGEAR.com for Apparel

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

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up: 15 reps

3 sets Small plates (Y, T, W)

*****

Interval training

Bench sit / stand (with weight)

100M Farmers carry (weight)

Wall push-ups

100M Farmers carry (weight)

DBs Burpee to overhead

100M Farmers carry (weight)

Knee raises

100M Farmers carry

Announcements

HGXGEAR.com for Apparel

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

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Deadlift (Every :90sec
5x5 at 78-80%)

B: Bent Over Row (Every :90sec
5x8 at 80%
******
4 sets
8/8 DBs/KBs Gorilla rows
12 DBs Hammer curls (together)
4 sets
8/8 DB Bent over row
12 DBs Bicep curls (together)
2 sets
12/12 DB Preacher curls)

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

-

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)

-

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

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

Announcements

HGXGEAR.com for Apparel

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

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Interval training: 15reps

Wood chops

Banded face pulls

Banded lat pulls

Paloff press

Plate ground to overhead

Plate overhead static hold

Plate chest press

Rig supported air squats

Rig supported alternating lunges

Single leg balance