Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Functional Fitness

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Warm-up

:45 Elevated Prayer Stretch

15 Banded Pull Aparts

-then-

For Quality:

9:00 AMRAP

5 Inchworm Push-Ups

10 Cuban Press , Light Loading

5/5 Single Leg Plate Hops

5 Tall Jerks , Empty Bar

Split Jerk (Every 2:00 x 6 sets
For Load:
Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 76%
Set 2: 1 Pause Split Jerk + 1 Split Jerk @ 81%
Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 86%
Set 4,5,6 : 1 Split Jerk @ 91%)

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.

Amor Fati (Time)

DO NOT DROP THE DBS

For Time:

3 Rounds

100 Double Unders (A: 200 singles)

40-30-20 Alternating DB Snatch

20 Lateral Burpees over DB

DO NOT DROP THE DBS

Dumbbell: (Rx50/35, S 40/25)
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Goal: 11-15 minutes

Time Cap: 17 minutes

Stimulus: Muscular Endurance / Stamina

RPE: 8/10

Primary Objective: Maintain big sets on the Double Unders and Dumbbell Snatch

Secondary Objective: Complete the triplet in under 13 minutes