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

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Warm-Up (No Measure)

:30 Forward and Back Line Hops

:30 Side to Side Line Hops

:30 Bend and Bow

:20/:20 Single Leg Toe Touches

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:30 Wall Thoracic Extensions

:30/:30 Kettlebell Hip Shift

:60 Alternating 90-90 Hip Switch

:15/:15 Active / Passive Hang From Pull-Up Bar

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2-3 Sets

8-10 Bar Kip Swings

Hang Snatch High Pull

Hang Power Snatch

Overhead Squat

Snatch Balance

Squat Snatch

22 Double Unders or 44 Single Unders

Squat Snatch (10:00 EMOM
2 Snatches @ 70-80% of 1RM)

These are ideally a Squat Snatch today, however can be power for those with a higher max in the Power Snatch than the Squat Snatch

Angry Beavers (AMRAP - Rounds and Reps)

11:00 AMRAP

4-5-6-7... Bar Muscle Ups

11 Power Snatch (Rx 95/65, S 75/55)

44 Double Unders (A: 88 singles)
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Stimulus: Grip Density / High Skill Gymnastics

RPE: 9/10

Primary Objective: Complete 4+ Rounds

Secondary Objective:Maintain Unbroken Bar Muscle-Ups for as long as possible

Strategy: The focus here today is on grip endurance and high skill gymnastics. We are looking for the higher level athletes to keep the Bar Muscle-Ups unbroken as long as possible and for most athletes to break these up into short manageable sets from the get-go. When looking at the Power Snatch weight and repetitions we should immediately have an idea that we can move through this in 3 quick sets of touch and go reps before hitting a good unbroken set of Double Unders. The focus and rhythm of this workout falls in the transition back to the rig and how you manage your time and breaks on the Power Snatch. Stay consistent and stay smooth, eleven minutes is a long time to move here on a workout with lots of interference.

PRVN Reset (Checkmark)

For Completion:

:60/:60 Couch Stretch

:60 Child's Pose

:30/:30 Iron Cross Stretch