Announcements

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

MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM

UAF Buddy Comp 7/13 10:30am-1pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

:30 seconds Jump Rope Practice

10 Samson Walking Lunges

8-10 Kettlebell Taters

Into..

Plyometric

2 Sets, For Quality Speed + Power

10/10 Single Leg Medicine Ball Rotational Toss

20 Parallel Rotational Medball Throw Drill

10 Rotational Medball Slams

10 Skater Hop and Stick

B: Hang Power Clean (Every 2:00 minutes, 5 Sets
5 Hang Power Cleans

Perform all sets between 70-80% of 1RM Power Clean
Record Each Working Set

Be technically proficient with reps and catching high in the Front Rack Position )

C: Metcon (AMRAP - Rounds and Reps)

"Lost Keys"

8:00 minute AMRAP

20-40-60-80-100... Double Unders (A: 40-80-120-160-200…)

10 Front Rack Reverse Lunges

Load: (Rx135/95, S 115/75)

Score = Rounds + Reps

Goal: 4+ Rounds

Stimulus: Leg Stamina / Muscular Endurance

RPE: 8/10

Primary Objective: Unbroken Sets of Front Rack Reverse Lunges

Secondary Objective: Get through the round of 100 DU + 10 Front Rack Lunges and into the 120 Double Unders