Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
The Phoenix 6/14 @ 630PM
Modified Schedule 4th of July classes at 7AM, 8AM and 9AM
July 5th No 5AM class
UAF class canceled June 16th
HomeGrown AthletX - Functional Fitness
Warm-Up (No Measure)
2 Sets
10 PVC Pipe Passovers
10 PVC Pipe Around the Worlds
:30/:30 sec PVC Pipe Prayer Stretch
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3 Sets
10 Alternating Dumbbell Hang Snatch
10 Deep Lunge Mountain Climber Lunges
:10/:10 Sec Single Leg Glute Bridge Hold
5 Wall Touch Reactive Jumps
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3 Sets, With Empty Barbell
Hang Snatch High Pull
Hang Muscle Snatch
Snatch Grip Push Press
Overhead Squat
Snatch Balance
High Hang Squat Snatch
Snatch (Every 90 seconds, Until Heavy
1 Power Snatch + 1 Squat Snatch
*Once you can no longer Power Snatch, continue with only 1 squat snatch until you reach a heavy for the day.
Starting @ 70% of Power Snatch)
Cap 12 Sets
Ingrid (Time)
10 Rounds For Time:
3 Snatches (Rx135/95, S 115/75)
3 Burpees Over the Bar
Goal: 5:00-8:00 minutes
Time Cap: 12:00 minutes
Stimulus: Barbell Conditioning
RPE: 9/10
Primary Objective: Keep consistent paces across all rounds. Find that groove and stay steady
Secondary Objective: Stay with quick singles of no more than 4 sec between reps on the barbell
PRVN Recovery #5 (Checkmark)
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Published by: Breanne Feudale in Uncategorized