June 16, 2024 - No Comments!

Functional Fitness – Sun, Jun 16

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Functional Fitness

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Warm-Up (No Measure)

2:00 minute Cardio Choice

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2 Sets, For Quality

40 second Elevated Prayer Stretch

20 second Extended Reverse Plank Bridge

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3 Sets, For Quality

15 Glute Bridge Banded Pull-Aparts

8 Burpees to Target

4/4 Single Ring Rows 21x1 Tempo

4 Tall Box Jumps

Bench Press (Take 15:00 minutes to Establish
3RM Bench Press)

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We should ideally build up with sets of 1-3 reps at a time until we reach about 85% on the bar, then rest 2:00-3:00 minutes before performing a 3 rep max. Ideal scale modifications today would be moving to a Dumbbell Bench Press or Floor Press.

Muscle Beach (AMRAP - Rounds and Reps)

12:00 AMRAP

2 Rope Climbs

8 Push-Ups

20ft (6m) Handstand Walk

8 Burpee Box Jump Overs 24/20''
Goal: ~5 Rounds

Stimulus: Upper Body Gymnastics Density

RPE: 7/10

Primary Objective: Complete each round in under 2:30

Secondary Objective: Unbroken Handstand Walks

[Muscle Beach: Levels] (AMRAP - Rounds and Reps)

Level 2:

12:00 AMRAP

1 Rope Climbs

6 Push-Ups

10ft (3m) Handstand Walk

6 Burpee Box Jump Overs 24/20''

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Level 1:

12:00 AMRAP

2 Rope Pull to Stands

8 Band Assisted Push-Ups

1 Wall Walk to 20'' Off the Wall

6 Burpee Box Step-Ups 24/20''

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Masters 55+:

As prescribed

Can Jump or Step-Up

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Competitor:

Full Rest Day

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Big Class Option

12:00 AMRAP

6 Strict Pull-Ups

8 Push-Ups

2 Wall Walks

8 Burpee Box Jump Overs 24/20''

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Limited Equipment / Travel:

12:00 AMRAP

6 Strict Chin-Ups

8 Push-Ups

2 Wall Walks

8 Burpee Bench Jump Overs

Mobility (Checkmark)

PRVN Yoga Flow

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

Optional Accessories (Checkmark)

For Completion

3 Sets, For Quality

12 Dumbbell Chest Flys

15 Dumbbell Hex Press

- Max Dual Kettlebell Overhead Hold 53/35lb, 24/16kg

Published by: Breanne Feudale in Uncategorized

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650-218-5836

Send us an email

breanne@hgxfit.com

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551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA
94070

 
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