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)
400m Run
Mobility
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
2 Sets, For Quality
10/10m A-Skips + B-Skips
20 Bear Plank Shoulder Taps
10 Scapular Pull-Ups
20 second Glute Bridges
B: Metcon (Time)
"Candy Land”
3 Sets, For Time
200m Run (A: 14/11 Cal Bike)
10 Pull-Ups
20 Push-Ups
30 Air Squats
400m Run (A: 27/22 Cal Bike)
30 Air Squats
20 Push-Ups
10 Pull-Ups
200m Run
Rest 2:00 between sets
Goal: 7:00-9:00 minutes/ Round, 25:00-30:00 Total
Time Cap: 40 minutes
Primary Objective: Complete each set in the goal time domain of 7:00-9:00 minutes
Secondary Objective: Maintain 5k running pace or around 87-90% of Maximum heart rate
Stimulus: Murph Prep / Lactate Threshold and Muscular Stamina
C: Mobility (No Measure)
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
Published by: Breanne Feudale in Uncategorized