Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

HomeGrown AthletX - Functional Fitness

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Warm-Up (Checkmark)

2 Sets (6:00 minutes)

10/10 Quadruped Adductor Rock Backs

30/30 sec Couch Stretch

30/30 sec Pigeon Pose

3 Sets, For Quality (6:00 minutes)

10 Bootstrap Squats

5 Tall Muscle Cleans

5 Tall Power Cleans

10 Back Rack Cossack Squats

5 Barbell Squat Jumps

Back Squat (Every 3:00 for 15:00 minutes
5 Back Squats @ 75%+
+
3 Seated Box Jumps to High Box.)

We should be working with loads from 75-87%+ on the barbell today with the goal of building to a true heavy 5 for the day. Challenge the height on the box, but of course to just a safe height. We are looking to really hit extension well and develop power.

Closer to the Sun (Time)

3 Rounds for Time

15 Power Clean

21-15-9 Toe to Bar

15 Thrusters

21-15-9 Bar Facing Burpees

Load: (Rx 115/75, S 95/65)

Goal: 9:00-12:00

Time Cap: 15:00
Primary Objective: Complete the workout in the fastest overall time

Secondary Objective: Remain unbroken on the Toe to Bar and Thrusters

Stimulus: Barbell Conditioning / Anaerobic Threshold

RPE: 9/10

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold