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)

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

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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 Sets:

5 Inchworm to Hollow

10 Alternating Scorpions

6/6 Single Arm Kettlebell Deadlifts

8 Scapular Pull-Ups

:10/:10 Single Arm Hang or :20 Active Hang

6/6 Single Arm Ring Row

Use this to confirm movement standards and partner communication before "Apache" begins.

"Apache" (Time)

For Time: With a Partner

3 Rounds:

20 Pull-Ups

30 American Kettlebell Swings

20 Pull-Ups

20 Burpees

20 Pull-Ups

10 Wall Walks

Work can be partitioned between partners as desired.

Time Cap: 30:00

Score = Time

Kettlebell: (Rx53/35, S 44/26)

Wall Walk: 10-in from wall
Goals: Complete each round in 6:30--9:00 and maintain sets of 5 or more on all pull-up blocks throughout

Workout Strategy

"Apache" rewards communication and smart partitioning far more than just muscular endurance. Before the clock starts, partners should agree on a splitting strategy, 10 and 10, or 5 and 5 cycling, are both solid approaches on pull-ups depending on capacity. The non-negotiable is that one partner is always moving: the moment both athletes are at rest, the clock is winning. On the pull-ups, expect the forearm pump to compound quickly as the workout progresses. The combination of swings and wall walks between each block never lets the hands fully recover, and athletes who go too big early will be grinding singles by the back half of round two. Kettlebell swings should be completed in big sets with a full overhead lockout at the top of every rep. Keep burpees moving at a steady rhythm that doesn't spike the heart rate before the next pull-up block. Wall walks work best in quick sets of 2, keeping the movement cyclical and the partner turnover smooth. Aim for consistent round splits. If round one takes 7 minutes, rounds two and three should be within 30 to 60 seconds of that. Athletes who go out in 5:30 and blow up in round three will lose far more time than those who pace and hold quality across all three.

Accessories (No Measure)

For Quality:

4 Sets:

:20 Dual Dumbbell Bicep Curls

:10 Rest

:20 Banded Tricep Extensions

:10 Rest

:20 Russian Twists

:10 Rest

Note: This is 6:00 of Work

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

HGXGEAR.com for Apparel

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

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)

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