Workout of the day

Announcements

HGX GEAR for Apparel

May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am

Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.

HGX Mixed Sex Couples Competition September 19th

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

PVC pipe circle game

Stretches:

Updog down dog

Cat cow

Scorpion

Thread the needle

Bird dog

Glute bridge

Cossack squat

Arm circles

PVC pipe

Hang Power Snatch (1 hang snatch
Build over sets)

Metcon (Checkmark)

4 or 5 sets

Every 3 min

4/4 db hang snatch

4 shuttle runs

8 wall balls

Announcements

HGX GEAR for Apparel

May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am

Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.

HGX Mixed Sex Couples Competition September 19th

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

A: Pendlay Row (4x4 at 88+%
b/t sets.
8/8 Gorilla rows)

B: Yates rows (4x4 at 88+%
B/T sets
8 chin ups)

C: Metcon (Checkmark)

2 sets

100M DB/KB Farmers carry

8/8 DB Hammer curls

50M DB/KB Farmers carry

8 BB Reverse curls

****

2-3 sets

10/10 DB seated preacher curls

Announcements

HGX GEAR for Apparel

May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am

Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up (Checkmark)

1:30 Cardio Choice

10 PVC Pipe Pass Throughs

10 PVC Pipe Around the Worlds

:15/:15 Standing PVC Pipe Prayer Stretch

-

2 Sets

:30 Jump Rope (Double Under Practice, Singles, Boxer Shuffle)

10 Russian Kettlebell Swings

5/5 Kettlebell Snatch

10 Barbell Overhead Squats

Specific Barbell Prep (Checkmark)

2 Sets

3 Hang Muscle Snatch

3 Hang Power Snatch

3 Snatch Balance

3 Hang Squat Snatch

-

Then Build to Working Weights on the Barbell

Hang Snatch (Weightlifting Variable Reps & Sets)

We have been dialing in the hang position throughout this cycle, and today is the opportunity to express that work against a heavy single. The 1:30 interval gives athletes time to reset mentally and physically between reps.

Modifications:

Level 1: Every 1:30 x 10 Sets: 3 Hang Power Snatch, starting at a technically sound and challenging load and building by feel, with the emphasis on the hip drive and receiving position rather than the load reached

Hotel Gym / Travel: Every 1:30 x 10 Sets: 2-4/2-4 Dumbbell Hang Snatch for Load

Primer (Checkmark)

2 Sets at Working Loads:

3/3 Kettlebell Hang Snatch

25 Double-Unders or 40 Single-Unders

5 Wall Balls

Use this to confirm kettlebell load, Double-Under rhythm, and wall ball target depth and pace before "Jackie Brown" begins.

"Jackie Brown" (8 Rounds for time)

For Time

Every 2:00 x 8 Sets:

5/5 KB or DB Hang Snatch

50 Double-Unders (A:75 singles)

10 Wall Balls

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

DB: (Rx50/35, S 40/25)

Wall Ball: (Rx 20/14, S 16/12) to 10ft/9ft
Score = Sum Total Time Across All 8 Sets

Goals: 1:15-1:30 per set

Stimulus: Mixed Upper Body Interference

RPE: 8/10

Primary Objective: Complete all three movements unbroken in each set, with tight transitions between every movement to stay inside the 1:15-1:30 window.

Secondary Objective: Match or beat your set one time across all eight intervals, using pacing and transition discipline from the first set to protect output in the final three sets.

Announcements

HGX GEAR for Apparel

May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am

Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.

HGX Mixed Sex Couples Competition September 19th

HomeGrown AthletX - Legends (65+)

Metcon (No Measure)

Warm-up

Band stretch (red band only)

***

10min AMRAP

10 KB/DB RDL

10 KB DB swings

5/5 KB/DB high pulls

***After 10min: 100M “brisk” walk

12min AMRAP

10/10 DBs hang power cleans

10/10 DB shoulder to overhead

10/10 DB hang power clean to overhead

***After 10min: 250M “brisk” walk

Announcements

HGX GEAR for Apparel

May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am

Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.

HGX Mixed Sex Couples Competition September 19th

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up (Checkmark)

400m Run

5 Inchworm to Hollow Hold (1 sec)

10 Alternating Scorpions

:15 Hollow Hold

:20 Extended Plank Reverse Bridge

-

:15 Wall Lean March

2 Sets x :10 on / :05 off Wall Lean Sprint

8 Scapular Pull-Ups

6-8 Kipping Knees to Chest

10 Crossover Box Step-Overs (Round 2: @ Warm-Up Loads)

6 Box Jump Overs

Primer (Checkmark)

2 Rounds at Working Pace:

200m Run or :20 High Knees in Place

1 Partial Wall Walk + 1 Wall Walk

6-8 Elevator Toes to Bar (building low to high and eventually toes to bar)

5 Box Step-Overs @ Working Loads

3-5 Short Range GHD Sit-Ups + 5 GHD Sit-Ups

5 Box Jump Overs

Use this to confirm load, movement standards, and pacing feel before "Katniss" begins.

"Katniss" (Time)

For Time:

1000m Run

10 Wall Walks

50 Toes to Bar

50 Single Dumbbell Box Step-Overs

1000m Run

10 Wall Walks

50 GHD Sit-Ups (A: Ab mat sit up)

50 Box Jump Overs

Single DB Box Step-Overs: (Rx50/35, S 40/25)

Box Height: (Rx24/20, S 20/16″)

Wall Walk: 10in, from wall
Score = Time

Time Cap: 33:00

Primary Objective: Maintain a consistent, sustainable pace across all eight movements without accumulating long rest periods; the goal is to keep moving, not to maximize any single set.

Secondary Objective: Execute a pre-planned rep strategy on Toes to Bar and Box Step-Overs so that fatigue is managed proactively rather than reactively, protecting output in the second half of the chipper.

Accessories (Checkmark)

For Quality:

3 Sets:

:30/:30 Side Plank

10 Landine Trunk Rotations

:30 Banded Psoas March

Announcements

HGX GEAR for Apparel

May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am

Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.

HGX Mixed Sex Couples Competition September 19th

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

A: Incline Bench Press (Weight)

Every :90sec

5x8 at 75%

***

3 sets

10 Incline close grip bench press (Higher than last week)

10 DBs Floor press

10 DBs Barrel press

10 DBs Standing flys

B: Metcon (Checkmark)

3 sets

10 DBs Skull crushers

15 Plate elevated feet push-ups (2x45#)

10 DB Tricep ext (behind the neck)