Workout of the day

Announcements

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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)

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

2 Sets:

10 Bend and Bows

10 Alternating Overhead Tricep / Lat Stretch

6 Box Step-Ups + 6 Crossover Box Step-Overs

8/8 Banded Shoulder External Rotations

8/8 Banded Shoulder Internal Rotations

Specific Barbell Warm-Up

3 Clean Grip Deadlifts (Empty Barbell From Mid-Shin)

3 Low Hang Muscle Cleans

3 Low Hang Power Cleans

-

Add Loads (light / warm-up)

-

3 x (1 Clean Grip Deadlift + Low Hang Power Clean)

-

Then ... Take 3-4 Sets (5 minutes) to build to starting loads on the bar.

Power Clean (Every 2:00 x 5 Sets:
2 x (Clean Grip Deadlift + Low Hang Power Clean)
*Rest 10 seconds between reps within each set)

Start at 70% of 1RM Clean and build to a heavy for the day across all five sets. The Clean Grip Deadlift is a controlled, deliberate pull from mid-shin that builds tension and sets bar path. The Low Hang Power Clean should fire from a strong hip position with a fast turnover into the front rack. The goal on every catch is aggressive footwork that mirrors a squat clean receive (elbows up, chest tall, and confidence in the stand).

Modifications:

Level 1: 2-4 Hang Power Cleans at moderate loads, working on front rack turnover and receiving position rather than building to a heavy load

Hotel Gym / Travel: Dumbbell Hang Power Clean: Every 2:00 x 5 Sets complete 5-8 Dual Dumbbell Low Hang Power Cleans, For Load.

Primer

2 Sets at working pace:

3 Power Cleans @ working load

3/3 Single Dumbbell Deficit Push-Ups (one hand on dumbbell)

6 Single Dumbbell Box Step-Overs @ working weight and height

Use this to confirm Power Clean loading, push-up setup, and box step-over variation before "Blackbird" begins.

"Blackbird" (4 Rounds for reps)

For Reps

4 Sets:

3:00 AMRAP / 1:00 Rest

3 Power Cleans

3/3 Single Dumbbell Deficit Push-Ups

9 Single Dumbbell Box Step-Overs

Score = Total Reps

Barbell: (Rx155/105, S 125/85)

Dumbbell: 1 x (Rx50/35, S 40/25)

Box Height: (Rx24/20, S 20/16″)
Goals: 2+ Rounds (36 Reps) Per Set

Workout Strategy

"Blackbird" is a cyclical triplet that rewards athletes who find and protect their rhythm from the first interval. The Power Cleans are meant to be quick singles or even some touch-and-go sets from the start. The Single Dumbbell Deficit Push-Ups are the horizontal pressing challenge in the triplet and should be completed unbroken for all four sets. If an athlete cannot hold unbroken sets, reduce the dumbbell height or come off the deficit before scaling the rep count. The Single Dumbbell Box Step-Overs are where the work is managed, move steady, breathe on the step, and arrive at the barbell ready to hit the next three cleans with intention. The 1:00 rest between sets is meaningful. Use it to reset the hands, take controlled breaths, and lock in the plan for the next interval before the clock starts. Athletes who are consistent across all four sets have done their job today.

PRVN Reset (No Measure)

For Completion:

12:00 AMRAP

10 Slow Scapular Push Ups

10/10 Banded Shoulder External Rotations

:15/:15 Banded Clamshell (Top)

:30/:30 Pigeon Pose w/ Distraction

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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)

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

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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 - 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)

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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

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