Announcements

Strong 1st Workshop May 18th 10a-12p and 1p-5p

MAY 27th MURPH classes at 8AM and 9AM

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Part Warm-Up ( 15:00 minutes)

Bodyheat

400m Run

Into..

Mobility

1:00/1:00 minute Active Scorpion Stretch

:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 minute Alternating Active Pigeon Stretch

into..

Stability + Activation

2 Sets, For Quality

10 Bradford Press with Lockout

10 Sumo Stance Barbell Good Mornings

:30 second Dead-Bug Alternating Heel Taps

15/15 second Pause Bird Dog Hold

B: Sumo Deadlift (Every 2:00 minutes, 5 Sets
Set 1: 7 Reps
Set 2: 6 Reps
Set 3: 5 Reps
Set 4: 4 Reps
Set 5: 3 Reps
Loads: Starting @ 60% and increase by feel today and end with 3 Reps at 8 RPE )

C: Metcon (Time)

"Blast Off"

For Time

600m Run (A: 41/33 Cal Bike)

20 Hang Power Clean and Push Jerk

400m Run (A: 27/22 Cal Bike)

20 Hang Power Clean and Push Jerk

200m Run (A: 14/11 Cal Bike)

Load: (Rx 95/65, S 75/55)

Time Domain: 7:00-11:00 minutes

Time Cap: 15:00 minutes

Primary Objective: Run at sub 5k pace for all intervals.

Secondary Objective: We are looking to stay unbroken on the Hang Power Clean and Push Jerks. This weight is meant to be light and focus on barbell cycling.

Stimulus: Barbell Cycling and Muscular Stamina / Running Speed

RPE: 8/10