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, For Quality (10:00 Cap)

200m Run

10m/10m A-Skips + B-Skps

5 Tall Muscle Cleans

10 Behind the Neck Elbow Punch Throughs

8 Back Rack Reactive Quarter Squat Jumps

6 Bradford Press with Lockout

Iron Lung (Time)

5 Rounds for Time

600m Run (A: Bike 40/33 Cals)

10 Clean and Jerks (Rx135/95, S 115/75)
Goal Time 18:00-23:00

Time Cap: 25:00

We are placing a hard time cap on the workout to keep the stimulus of the workout and really work in that time frame of trying to keep this workout as close to 20:00 minutes as possible.

Stimulus: Barbell Conditioning / Muscular + Aerobic Endurance

RPE: 9/10

Primary Objective: Complete the workout as close to 20:00 minutes as possible

Secondary Objective: Keep the Clean and Jerks to under 1:00 minute each set

PRVN Recovery #4 (Checkmark)

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose