Announcements
From Now until May 29th Memorial Day we will be prepping the workout Murph
There will be a limited schedule on that day 8AM, 9AM and 10AM classes
StrongFirst Workshop May 20th
Pelvic Floor for CrossFit Workshop June 4th @ 12PM
HomeGrown AthletX - Functional Fitness
A: A) Warm-up (No Measure)
2:00 minute Machine Choice
into:
2 Sets, For Quality:
30 Second Wall Sit Hold
30 Second Banded Glute Bridge Hold
10 Quadruped Scapular Push-Ups
100/100ft (30/30m) Single Arm Kettlebell Overhead Carry, Moderate Load
AA: A) Warm-up (No Measure)
Primer
Complete the Following with an Empty Barbell
2 Sets
3 Dip and Shrug
3 Dip + Shrug + High Pull
3 Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squat
3 Drop Snatch
3 Snatch Balance
Complete the Following with Light Loads
2 Sets For Absolute Quality
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Behind the Neck Snatch Balance
3 Hang Power Snatch
3 Overhead Squats
B: Power Snatch (Every 90 seconds, 10 Sets
Set 1: 3 Reps @ 65%
Set 2: 2 Reps @ 75%
Set 3: 2 Reps @ 80%
Set 4-10 1 Rep Building to a 1RM for the Day )
C: Metcon (Time)
"Basenji"
For Time
10 Rounds
30 Double Unders (A: 60 single unders)
3 Overhead Squats (Rx 185/125, S 155/105)
*the barbell is from the floor, we challenge you to perform the first rep a snatch (power or squat)
Goal: Sub 12:00 minutes
Time Cap: 15:00 minutes
Primary Objective: Achieve best possible result
Secondary Goal: No misses on the Snatch