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Announcements
Strong 1st Workshop May 18th 10a-12p and 1p-5p
MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM
UAF Buddy Comp 7/13 10:30am-1pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
9:00 minute EMOM
min 1: Echo Bike, Easy to Moderate
min 2: 10 Reactive Squat Jumps
min 3: 10 Kettlebell Deadlifts + 10 Russian Kettlebell Swings
into..
10:00 minutes Team Warm-Up
Kettlebell Tap Race
B: Metcon (AMRAP - Reps)
"Royal Rumble"
4 Person Team for Max Reps
5 Sets, For Max Reps
Station 1: -Max Lateral Stick Jump Overs 20''
Station 2: -Max American KB Swings (Rx53/35, S 44/26)
Station 3: Max Double Unders
Station 4: -14/12 cal row or ski or 11/9 Cal Bike
Station 5: Rest
*newbies: Lateral Plate Hops , Russian KB Swings or KB DL,and single unders
Time Domain: 22:00-30:00 minutes
Time Cap: 30:00 minutes
Primary Objective: Hit the cals in a sprint effort and complete in under 40 seconds
Secondary Objective: Complete more reps than the rest of your team.
Stimulus: Power Output / Quad Stamina
RPE: 9/10, pushing that intensity button today.
Announcements
Strong 1st Workshop May 18th 10a-12p and 1p-5p
MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM
UAF Buddy Comp 7/13 10:30am-1pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
2x
10 elbow punch throughs
10 jumping jacks
10 arm circles forward/backward
Sit-ups
Partner weighted sit-ups 8x :30 on :30 off
Partner Russian twists 8x :30 on :30 off
Buddy Buddy (AMRAP - Rounds and Reps)
12 min AMRAP
With a partner, split reps . One partner works at a time.
*20 air squats
*10 burpees
*20 db hang cleans
Announcements
Strong 1st Workshop May 18th 10a-12p and 1p-5p
MAY 27th MURPH classes at 8AM and 9AM
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Part Warm-Up ( 15:00 minutes)
Bodyheat
2:00 minute Machine Choice
Mobility
2 Sets, For Quality
40 second Dead-Hang or 20/20 Single Arm Hang
30/30 second Kettlebell Hip Shift
1:00 minute Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups
Specific Warm-Up
3 Sets, For Quality
10 Alternating Lateral Lunges
20 Bear Plank Shoulder Taps
10 Scapular Pull-Ups
20 second Glute Bridges
B: Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
Time Domain: 13:00-20:00 minutes
Time Cap: 25:00 minutes
Primary Objective: Complete the workout under the time cap.
C: Mobility (No Measure)
Time permitting
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Announcements
Strong 1st Workshop May 18th 10a-12p and 1p-5p
MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM
UAF Buddy Comp 7/13 10:30am-1pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - Mom's Strength Conditioning
Warm-up (No Measure)
Breathing w/Glute Bridges
Deadbugs
Banded shoulder warmup
Banded Good Mornings
A: Deadlift (Every 3:00 for 4 sets)
Every 3:00 for 4 Sets :
5 Deadlifts
8-10 Inverted Rows
~Rest remaining time~
B: Tabata (8 rounds: 20sec work, 10sec rest) (No Measure)
1a. KB Swings
1b. Elevated Push-Ups
2. Hang DB/KB Clean & Push Press (switch between L & R)
C: Core/Balance (No Measure)
2-3 Rounds (depending on time) :
8 Step-Downs w/Knee Drive (Tempo: 30X2) (ea side)
50' Offset OH+Farmer Carry (ea side)
Cooldown (No Measure)
Straddle Lat Stretch
Single leg hug-the-knee stretch
Happy Baby downtrain breathing
Announcements
Strong 1st Workshop May 18th 10a-12p and 1p-5p
MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM
UAF Buddy Comp 7/13 10:30am-1pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training
10 Ring rows
10 Ring push-ups
10 KB deadlift
10 KB high pull
****
Walking 200m
box step ups
Announcements
Strong 1st Workshop May 18th 10a-12p and 1p-5p
MAY 27th MURPH classes at 8AM and 9AM
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Part Warm-Up ( 15:00 minutes)
Bodyheat
400m Run
Into..
Mobility
1:00/1:00 minute Active Scorpion Stretch
:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch
1:00 minute Alternating Active Pigeon Stretch
into..
Stability + Activation
2 Sets, For Quality
10 Bradford Press with Lockout
10 Sumo Stance Barbell Good Mornings
:30 second Dead-Bug Alternating Heel Taps
15/15 second Pause Bird Dog Hold
B: Sumo Deadlift (Every 2:00 minutes, 5 Sets
Set 1: 7 Reps
Set 2: 6 Reps
Set 3: 5 Reps
Set 4: 4 Reps
Set 5: 3 Reps
Loads: Starting @ 60% and increase by feel today and end with 3 Reps at 8 RPE )
C: Metcon (Time)
"Blast Off"
For Time
600m Run (A: 41/33 Cal Bike)
20 Hang Power Clean and Push Jerk
400m Run (A: 27/22 Cal Bike)
20 Hang Power Clean and Push Jerk
200m Run (A: 14/11 Cal Bike)
Load: (Rx 95/65, S 75/55)
Time Domain: 7:00-11:00 minutes
Time Cap: 15:00 minutes
Primary Objective: Run at sub 5k pace for all intervals.
Secondary Objective: We are looking to stay unbroken on the Hang Power Clean and Push Jerks. This weight is meant to be light and focus on barbell cycling.
Stimulus: Barbell Cycling and Muscular Stamina / Running Speed
RPE: 8/10
Announcements
Strong 1st Workshop May 18th 10a-12p and 1p-5p
MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM
UAF Buddy Comp 7/13 10:30am-1pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Seated shoulder press - build to a heavy 3RM
then…70-75% above for 5x5
3 sets
12 DBs front delts
12 DBs lateral delts
12 DBs rear delts
12 DBs shrugs
3 sets
12 DB skull crushers - crush grip
12 Diamond push-ups
20 banded tricep ext
Announcements
Strong 1st Workshop May 18th 10a-12p and 1p-5p
MAY 27th MURPH classes at 8AM and 9AM
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Part Warm-Up ( 15:00-20:00 minutes)
Bodyheat
2:00-3:00 minutes Rowing Technique and Form
into..
Mobility Drills
2 Sets
1:00 minute Foam Roller Thoracic Spine Extension
30/30 second Glute Smash and Floss
30/30 second Couch Stretch
Into..
Stability + Activation
2 Sets, For Quality
15-20 second Tuck L-Hang
10 Hollow Rocks
10 second Hollow Hold
10/10 Single Leg Barbell Romanian Deadlift
10 Snatch Grip Upright Rows
B: Warm-up (No Measure)
Primer
3 Sets, Building towards working weights and intensities
Barbell Complex* Start at Hang then add weight
Snatch High Pull
Muscle Snatch
Snatch Grip Push Press
Power Snatch
3-5 *Toe to Bar Progression
9/7 Calorie Row
*Toe to Bar Progressions
Kipping Knee Raises
Alternating Toe to Bar
Toe to Bar
C: Metcon (Time)
"Mount Doom"
For Time:
10-20-30-20-10
Toe to Bar
5-10-15-10-5
Power Snatches
-into-
50/40 Cal Row or Ski 37/30 Cal Bike
Barbell: (Rx135/95, S 115/75)
Time Cap: 24:00 minutes
Goal: 16:00-20:00 minutes
Score: Time
Stimulus: Grip / Midline/ Threshold Intensity
RPE: 8/10
Primary Objective: Complete the Toe to Bar and Power Snatches in under 13:00 minutes
Secondary Objective: Manage Grip Fatigue and keep the sets on Toe to Bar to 5+ / Set
D: Recovery (No Measure)
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Announcements
New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th
Strong 1st Workshop May 18th 10a-12p and 1p-5p
MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Decline bench press
5x5 at 85-87%
Immediately into..
Flat bench
5x5 at 80%
10 DB close grip press (floor)
10 DB tate press
****
3 supersets
“21”
15 drag curls
****
150 WB sit-ups