Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31
HomeGrown AthletX - Functional Fitness
Warm-Up (No Measure)
3:00 Cardio Choice
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2 Sets
:30 Foam Roll Thoracic Extension
:30 Extended Reverse Plank Bridge
8/8 Quadruped Thoracic Rotations
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3 Sets
Back Rack Jump to Split
BTN Press in Split
Jerk Recovery, Front Foot Step Back First
Split Jerk + Recovery
Can add light loads to the specific barbell prep if necessary
Split Jerk (Every 2:00 x 6 Sets
Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 73%
Set 2: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 78%
Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 83%
Set 4: 1 Split Jerk @ 88%
Set 5: 1 Split Jerk @ 88%
Set 6: 1 Split Jerk @ 88%)
*For the pause split jerk, hold the dip and catch for 1 second each.
*On the pause split jerk + split jerk complexes, note that the 2 x 1+1 is two sets of 1+1 resting as needed between. Do not perform 4 reps straight.
Pantera (AMRAP - Rounds and Reps)
10:00 AMRAP
2 Power Clean
4 Push Press
8 Chest to Bar Pull-Ups
Barbell: (Rx 185/125, S 155/105)
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Goal: ~8+ Rounds
Stimulus: Push Pull / Power Output
RPE: 7/10
Primary Objective: Complete the barbell complex and chest to bar unbroken
Secondary Objective: Maintain as close to 1:00 / round as possible
Published by: Breanne Feudale in Uncategorized