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)

400m Run

-

:30/:30 Couch Stretch

:60 Alternating Active Pigeon Stretch

:30/:30 Active Scorpion Stretch

:60 Alternating Crucifix Stretch

-

2 Sets

10 Russian Kettlebell Swings

5 Pause Goblet Squats + 5 Goblet Squats

10 Bar Kip Swings

10 Alternating Lateral Lunges

Paused Front Squat (Take 10:00 minutes
Work up to a Heavy Pause Front Squat (2 sec)
)

Front Squat (2 Rounds for weight)

3 Front Squats @ 85-90% of Heavy for the Day

5 Front Squats @ 80% of Heavy for the Day

*No Pause on the Drop Sets

Rocket Power (Time)

3 Rounds for Time

20 Pull-Ups

20 American Kettlebell Swings (Rx53/35, S 44/26)

400m Run (A: 27/22 Cal Bike)

Time Domain: 11:00-15:00

Time Cap: 18:00
-

Stimulus: Muscular Endurance / V02 Max

RPE: 9/10

Primary Objective: Complete each round of the workout in under 5 minutes

Secondary Objective: Even pacing across all 3 rounds

Strategy: Start off on the pull-ups and kbs conservatively with the approach to break early to save grip and forearms with the knowledge that towards round 3 the arms will be very fatigued and the pull-ups will be exponentially harder to hang onto. The best plan is quick short sets, manageable rest periods and maintaining pace on the run somewhere between 2-5k run pace.