Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00, for Quality

:30sec Bike

5 Inchworm Push-Ups

20 Bear Plank Pull Throughs

:15sec Dead-Hang + :15sec Active Hang

10 Deep Squat Thoracic Rotations

B: Snatch complex (Weight)

Snatch Complex

Every 2:00 minutes, 6 Sets

Power Snatch + Snatch Balance

Rest 20 seconds

Squat Snatch

Extra Instructions

Starting loads @ 60% of Power Snatch,

increasing to around 75-80% over the course of 6 sets

C: Bar Muscle-ups (Bar Muscle-Up Progressions )

D: Metcon (AMRAP - Rounds and Reps)

"Bit by a Dead Bee v2"

12:00 AMRAP

3 Bar Muscle-Ups

5 Squat Snatch (Rx135/95, S 115/75)

7 Bar Facing Burpees

Primary Objective: 6+ Rounds

Secondary Objective: Unbroken Bar Muscle-Ups

Stimulus: Technical Capacity / Grip

RPE: 7/10

E: Midline (No Measure)

"7:00 Abs"

7:00 AMRAP

10 V-Ups

20sec Hollow Hold

10 Tall Plank Knee to Elbow

40sec Forearm Plank