Workout of the day

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

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

HomeGrown AthletX - Uniquely Abled Fitness

EMOM

6 min EMOM:

Jump rope practice

Kipping/pull up practice

Power Snatch (Snatch dl, 2 hang power snatch
Build over sets)

5 rounds or AMRAP (Checkmark)

12 cals machine (ski)

16/8 hanging knee raises D R.Twist

16 air squats

8 single arm devils press D double kb swing

Announcements

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CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Legends (65+)

Metcon (No Measure)

Warm-up

PVC

Small plates (Y,T,W) 15 reps/each letter

***

12min AMRAP

12 KB/DB RDL

12 KB DB swings

12 KB/DB high pulls

100M KB farmers carry

***

12min AMRAP

10/10 DBs hang power cleans

10/10 DB shoulder to overhead

10/10 DB hang power clean to overhead

100M DB farmers carry (overhead)

Announcements

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CrossFit Games Ticket Code CFGGYM26

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

A: Pendlay Row (5x8 at 80%
b/t sets.
8 BB bicep curls (weighted))

B: Yates rows (5x8 at 80%
B/T sets
8 BB Drag curls (weighted))

C: Metcon (Checkmark)

3 sets

10/10 DBs Renegade over rows

5/5/5/5. Reverse/Hammer/ISO/Bicep curls

2 sets

12/12 DB seated preacher curls

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio of Choice

:30/:30 Quadruped Hip Rotations

5/5 World's Greatest Stretch

10 Romanian Deadlifts

:30 Jump Rope (Singles or Dubs)

10 Alternating Cossack Squat

Specific Deadlift Prep

Set 1 and 2: 5 Reps @ light loads, building -- focus on lat engagement, bar drag, and breath at the top

Set 3: 5 Reps @ 50-60% -- reinforce bracing sequence, bar stays in contact with legs

Set 4: 3 Reps @ 70-75% -- full setup cue before each rep, building tension from the floor

*Put working loads on the bar

Primer (After Deadlifts)

3 Sets:

15 Double Unders or 30 Single Unders

3 Power Cleans building toward workout load

Use this to confirm barbell load before “Light Switch” begins.

Deadlift (Weightlifting Variable Reps & Sets)

Start at 80% and build across sets toward a 2RM. Goal is 90% or above by the final set. The seated box jump follows each deadlift set -- athlete sits fully on the box, eliminates all countermovement, and drives through the hips explosively. These train the same pattern. Keep rest honest and do not start early. The range for the Box Jumps is due to the athletes and how high they want to go. If going high, keep it to 1 box jump, if staying more moderate move to 3 box jumps

Modifications:

Level 1: Every 3:00 x 4 Sets -- 5-7 Deadlifts + 5-7 Box Jumps at a moderate, consistent load. Focus on position and mechanics over loading.

Hotel Gym / Travel or Mods: Hex Bar Deadlift or Romanian Deadlift 8-10 Reps at a light to moderate load. Substitute step-up to box or seated chair jump if a high box is unavailable.

"Light Switch" (Time)

For Time

5 Power Cleans

50 Double Unders (A: 75 Single Unders or 25 DU)

5 Power Cleans

50 Double Unders

5 Power Cleans

50 Double Unders

5 Power Cleans

50 Double Unders

5 Power Cleans

Barbell: (Rx 225/155, S 165/125)
Score = Time

Goals: 4:00--7:00

Time Cap: 7:00

Primary Objective: Complete each set of 5 power cleans as fast singles in under :45 -- setup, breathe, go.

Secondary Objective: Unbroken double unders every round -- use them to manage heart rate and reset before the next barbell set.

Accessories (Checkmark)

For Quality

4 Sets:

:30 Sorenson Hold

:15/:15 Copenhagen Plank

:15/:15 Side Star Plank

Rest as needed

Purpose: These isometric holds reinforce posterior chain endurance and lateral trunk stability -- direct carry-over for athletes who are building capacity in heavy pulling and maintaining position under fatigue across the Medusa Cycle.

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2 Sets:

1:00 Row + 1:00

:30/:30 Pigeon Pose

8 Inchworm to Hollow

6/6 Samson Lunge and Stretch

10 Glute bridges

*Bring the Focus to Row Target Cal/Hr and form, and on the Cal focus on RPM targets for the day

Specific Machine Prep

2:00-4:00 minutes Row Focus Work:

- Upright Torso, Body + Arms + Legs on the Recovery, then Legs + Body + Arms on the Drive

Dialing in coaching time and focused work here.

2 Sets of Focus work (2:00 Total Time):

- 45 seconds building RPMs over the course of 15 sec increasing intervals helping to lock in pacing and target work for the day.

Primer

2 sets

9/7 Cal Row

9/7 Cal Bike

5 Burpees to Target

Use this to confirm pacing and transition efficiency before "Toaster Oven" begins.

"Toaster Oven" (Time)

For Time:

2:30 AMRAP / 1:30 Rest

13/10 Cal Row or Ski

10/7 Cal Bike

Max Burpees to Target in remaining time

Continue until 100 Burpees total

Full 4:00 window on 8th round
Score = Time (when 100 burpees is reached)

Goals: 6-7 Rounds / 22:00--26:00

Time Cap: 8 Rounds / 32:00

Primary Objective: Complete the buy-in under 1:45 each set, leaving maximum time for burpees.

Secondary Objective: Complete the workout under the time cap, targeting consistent burpee output of 10+ reps per round.

Accessories (Checkmark)

For Quality

3 Sets:

10 Glute Bridge Dumbbell Pull-Overs

:30/:30 Paloff Press Hold

Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warmup: 3 Rds

12 reps of Paloff press/Face pulls/Wood chops

Then…

3 Rds, 12/12 single arm ring rows

Partner training: AMRAP

100 Burpee stand + DBs shoulder to overhead

100 Knee raises

100 Sit/stand

Rest as needed between rounds