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: Warm-up (No Measure)

2 Sets, For Quality:

90 Second Machine of Choice (45 Seconds Easy, 30 Seconds Moderate, 15 Seconds Hard)

10 Barbell Cossack Squats, 45/35lb (20/15kg)

10 Barbell Behind The Neck Strict Presses, 45/35lb (20/15kg)

20 Banded Glute Marches

B: Shoulder Press

Strict Press Complex

Every 2:30 minutes, 5 Sets:

1 Strict Press w/3 second lower

1 Deadstop Strict Press

1 Strict Press

**From the Floor**

*Record heaviest complex

C: Metcon (Time)

"Lyon"

5 Rounds for Time

7 Squat Cleans (Rx 165/110, S 145/85)

7 Shoulder-to-Overheads

7 Burpee Chest-to-Bar Pull-Ups

2 minutes Rest between rounds

Extra Instructions

Goal: 1:30-2:00 / Set

Time Domain: 16:00-20:00

Time Cap: 20:00

Primary Objective: Complete each set in under 2:00 minutes

Secondary Objective: Perform at least 1 set as 4 TnG Squat Cleans to start the set so please factor this in when selecting your loads.

The emphasis. being primarily barbell conditioning and cycling while also working into the rhythm of the Burpee Chest to Bar. Practice staying directly underneath the bar to limit the amount of time between the Burpee and the Chest to Bar.