Announcements

MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

2:00 minutes Row Technique and Form

--

1:00 minute Foam Roller Thoracic Spine Extension

30/30 second Glute Smash and Floss

30/30 second Couch Stretch

--

2 Sets, For Quality

10/10 Single Leg Barbell Romanian Deadlift

10 Bradford Press with Lockout

15 Russian Kettlebell Swings

Strength Conditioning (10 Rounds for weight)

20:00 minute EMOM

Minute 1: Deadlifts 5-5-4-3-3

Minute 2: 13/10 Cal Row or Ski or 9/7 Cal Bike

Minute 3: Strict Press 5-5-4-3-3

Minute 4: Rest

*Deadlift + Strict Press %

5 Reps @ 75%

5 Reps @ 75%

4 Reps @ 80%

3 Reps @ 82%+

3 Reps @ 82-85%
Log as Set 1 as Deadlift and Set 2 as Strict Press

Fillmore & Sarge (AMRAP - Rounds and Reps)

6:00 AMRAP

12 American Kettlebell Swings

6/6 Single Arm Kettlebell Shoulder to Overhead

Load: (Rx70/53, S 53/44) if needed DB (Rx70/50, S 60/40)
Primary Objective: Complete 4+ Rounds (90 second/round)

Secondary Objective: Remain Unbroken on each movement. This means also not putting down the KB between arms on the Shoulder to Overhead.

Stimulus: Posterior Chain / Upper Body Press

RPE: 7/10

PRVN Recovery #6 (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Child's Pose