Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

2 Sets

:30/:30 Couch Stretch

1:00 Alternating Active Pigeon Pose

:30/:30 Samson Stretch

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2 Sets

:30 Jump Rope Practice

5 Bootstrap Squa t with Deep Squat Thoracic Rotations

:15 Passive Hang + :15 Active Hang

5 Strict Knee to Chest

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Barbell Primer

3 Sets, with an Empty Barbell

Tall Muscle Clean

Tall Power Clean

Tall Clean

High Hang Power Clean

High Hang Squat Clean

Hang Power Clean

Hang Squat Clean

Clean (Every 90 seconds, Until Heavy
1 Power Clean + 1 Squat Clean
Start @ 70% of Power Clean and build)

*Once you can no longer Power Clean, continue with only 1 Squat Clean until you reach a heavy for the day.

Cap 12 Sets

Body Rock (Time)

3 Rounds for Time

75 Double Unders (A: 150 Singles)

20 Toe to Bar

10 Front Squats (Rx 185/125, S 155/105)

*Front Squats are from the Floor
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This workout was built off the 2024 Semifinal Workout #2 at this year's Semi's. The goal is to hit a similar time domain and stimulus as the top athletes in the world. We have reduced the overall volume and loading to allow for this and keep you moving in the range of that 10-13 minute time domain. The goal here is to move with purpose, stay in control and finish the last set of Front Squats strong.

Core / Midline Stability (Checkmark)

3 Sets, For Quality

10 Glute Ham Raises

:30 sec Sorenson Hold

:60 sec Forearm Plank Hold