Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

3 Sets @ Each Station

:30 sec Work / :15 sec Transition

Row @ Easy to Moderate Intensity

Dual Kettlebell Dead-Stop Clean

Bear Plank Shoulder Taps

Skater Hop and Stick

All That (6 Rounds for reps)

30:00 EMOM

Minute 1 - 3 Wall Walks

Minute 2 - 14/11 Row Cal or Ski or 10/8 Cal Bike

Minute 3 - 1/1 Turkish Get Ups (Rx50/35, S 40/25)

Minute 4 - 5 Shuttle Runs (25/25ft, 7.5/7.5m = 1 Rep)

Minute 5 - Max Sandbag Bear Hug Hold (1 sec = 1 Rep)

Sandbag: (Rx150/100, S 75/50)
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Goal: Earn :10 of Rest Each Minute

Score: Total Reps / Time Held on Sandbag

Stimulus: Midline Stability / Aerobic Threshold

RPE: 7/10

Primary Objective: Consistent Machine Paces

Secondary Objective: 30+ sec Sandbag Hold

Strategy: This 35:00 EMOM is meant to be a challenge due to the longer nature of the workout more than how hard each minute is meant to be. The way this workout flows, the first 4 minutes of work are really almost like a buy-in of required work until the Sandbag movement where you have the choice to go as long or as short as you like in order to accomplish the rest of the workout. You must get each minute done in order to have the 5th minute of work be counted. Imagine this as 6 Rounds with a cash-out max sandbag carry each round. Try to keep minutes 1-4 as smooth as possible as hanging onto the Sandbag will get hard especially as your breathing begins to elevate

Mobility (Checkmark)

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon