Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

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

HomeGrown AthletX - Functional Fitness

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Warm-up

:45/:45 Banded Front Rack Stretch

15/15 Banded Archer From Squat

-then-

For Quality:

3 Rounds

:30 Jump Rope

4 Tall Muscle Cleans

4 Front Squats

4 Tall Cleans

2 Push Press + 2 Push Jerk + 2 Split Jerk

6/6 Single Arm Ring Rows

Clean and Jerk (Take 15 minutes to Establish a 1RM)

*Suggested Build

3 Reps @ 65%

3 Reps @ 70%

2 Reps @ 75%

1 Rep @ 80%

1 Rep @ 86%

1 Rep @ 91%

1 Rep @ 96%

1RM Attempt

Eleven (AMRAP - Rounds and Reps)

11:00 AMRAP

5 Strict Pull-Ups

9 Goblet Squats

35 Double Unders (A: 70 singles)

Load: (Rx70/50, S 60/40)
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Goal: 8+ Rounds

Stimulus: Muscular Stamina / Classic Triplet

RPE: 7/10

Primary Objective: Unbroken Strict Pull-Ups and Goblet Squats

Secondary Objective: Consistent pace across all sets