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

View Public Whiteboard

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