Workout of the day

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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

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

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

A: Metcon (Checkmark)

DELOAD: Bilateral DB

4 sets: 10 reps each movement/each side

Floor press

Barrel press

Close crush grip press

Standing flys

Diamond push-ups

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3 Supersets

12/12 DB bicep curls

12 DB Tricep ext (behind the neck)

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2 Supersets

12/12 DB hammer curls

12/12 DB kick backs

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7:15pm

10min Zone 2

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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

2:00 Cardio Choice

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2 Sets

5/5 World's Greatest Stretch

:15/:15 Pigeon Pose

10 Down Dog + Up Dog

10 Down Dog Toe Touches

5 Down Dog Piked Push-Up

Specific Barbell Prep

2 Sets: w/ Empty Barbell

5 Romanian Deadlifts

5 Upright Rows

5 Strict Press

5 Good Mornings

5 Back Squats

--

Take Barbell to the Rack, Add Loads

--

5 Back Squats @ 40-50%

3 Back Squats @ 50-60%

3 Back Squats @ 60-70%

2 Back Squats @ 70-75%

--

Then Load Weight on the Barbell

Back Squat (EMOM x 10
1 Back Squat @ 80%+

Tempo: 20x1 (2-second descent / no pause / fast concentric))

Athletes build from 80% and increase load across the window when positions are clean and the drive out of the hole is confident. The two-second eccentric is mandatory on every rep -- this is where the adaptation lives. The concentric should be aggressive and deliberate, not a slow grind. Athletes should be approaching their ceiling single in the final two to three minutes of the window.

- Knee Pain: EMOM x 10: 1 Box Squat or 1 Barbell Hip Thrust, building in load

Low Back + Knee Pain: EMOM x 10: 1-2

Barbell Hip Thrusts, controlled tempo and strong lockout at the top

Workout Prep / Primer

2 Sets at working pace:

10 Deadlifts @ light / warm-up load

3 Eccentric Handstand Push-Ups / Box Pike Handstand Push-Ups

5 Deadlifts @ moderate / warm-up load

3 Strict Handstand Push-Ups / Box Piked Handstand Push-Ups

3 Deadlifts @ working load

Use this to confirm Deadlift loading and handstand push-up access and set size before "Hornet" begins.

"Hornet" (AMRAP - Rounds and Reps)

7:00 AMRAP

For Reps:

3-5-7-9-11 ... Strict Handstand Push-Ups

5-8-11-14-17 ... Deadlifts

Score = Total Reps

Barbell: (Rx 225/155, S 165/125)
Goals: 85-110 Reps

Workout Strategy

"Hornet" is a high-intensity couplet that builds rep debt fast, and the athletes who respect the early rounds will be the ones still moving in the final two minutes. The Strict Handstand Push-Ups are the limiter. Start with controlled sets that you can repeat -- if three unbroken is the most you can hold while maintaining hollow body and strong lockout, then sets of three with short rest is the right call from the very beginning. Do not go unbroken in round one and pay for it on round three. The Deadlifts at 225/155lb, 102/70kg are the engine. They should be completed unbroken through 11 reps with a braced midline and controlled tension through the hamstrings on every rep -- do not let the lower back take over to finish the pull. Once athletes reach the 14- and 17-rep sets, smart athletes will take a quick breath mid-set rather than dropping the bar entirely. The ladder climbs every round and the reps compound quickly. Every rep counts toward the score, so the goal is to keep both movements moving with short, deliberate rest rather than long breaks.

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

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

4 corners

2 laps around inside of gym w/ plate overhead

Overhead Squat (6x4
Use pvc pipe or light bb (to box if needed)
*Scale front squat or goblet squat
In between sets do 5 med ball slams)

Partner workout (Checkmark)

Partners split a 1000 m row. While the other partner is rowing, one partner holds a sandbag or heavy ball.

(Dallas single arm db oh)

AMRAP

20 plate ground to overhead

1 oh plate carry 100 m (Dallas plate hold)

*switch as needed

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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

1:00 Machine of Choice

10 Cat-Cows (Slow and Deliberate)

8/8 Thread the Needle

8 Scapular Pull-Ups (passive hang, active depression, 2-second hold each)

8 Kip Swings on the Bar

6 Strict Knee Raises

5 Inchworm Push-Ups

20 Plank Shoulder Taps (controlled, hips locked).

Specific Prep and Primer

2-3 Sets

5 Kipping Toe to Bar Progression (start knees to chest --building toward toes-to-bar rhythm)

2 Wall Walk to 10-20-30-inch mark depending on scale for the day.

8 Renegade Rows (form and mechanics focus)

Use this to confirm dumbbell load, wall walk standard, and toes-to-bar pacing before Sectional begins

"Sectional" (Checkmark)

For Completion

40:00 EMOM

Minute 1: 3 Wall Walks

Minute 2: 14 Toes-to-Bar

Minute 3: 6 Shuttle Runs

Minute 4: 14 Renegade Rows

Minute 5: Choice Machine at Recovery Pace

Dumbbells: 2 x (Rx50/35, S 40/25)

Shuttle Run: 25/25ft

Wall Walk: 10-inch line
Score = Completion

Goals: Complete each work minute in under 45 seconds, using the remainder of each minute as active rest before the next station

Primary Objective: Consistent mechanics and effort at a six to seven RPE across all eight rounds, staying comfortably within the 45-second window for every work minute.

Secondary Objective: Keep all work sets unbroken across all eight rounds.

Announcements

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

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

A: Bulgarian Split Squat (Every :90sec for 4 sets
8 DBs Bulgarian split squats (focus on 90 degrees))

B: Pendlay Row (Every :90sec for 4 sets
8 Pendlay rows at 75% of 1RM)

C: Metcon (Checkmark)

3 sets

10/10 DB Bent over rows

12 DBs Hammer curls

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3 sets

10/10 DB Renegade rows + twist

12 DBs Bicep curls

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3 sets

12 Seated banded lat pulls (black or green), tempo 3.1.3.1

12 BB Drag curls (weighted) tempo 3.1.3.1