Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Functional Fitness

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Warm-Up (Checkmark)

Complete, For Quality

90-90 Seated Hip Rotations

20 Banded Face Pulls

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3 Rounds

1:00 Machine Choice

10 Scap Pull-Ups + 5 Kip Swings + 2 Strict Pull-Ups

10/10 Banded Monster Walks

5 Hang Muscle Snatch

5 Hang Power Snatch

10 Scapular Push-Ups

This is SPARTA! (AMRAP - Rounds and Reps)

For Reps: With a Partner

20:00 AMRAP

30 Pull-Ups

20 Dumbbell Bench Press

10 Power Snatch

Dumbbells (Bench Press): (Rx50/35, S 40/25)

Barbell (Power Snatch): (Rx155/105, S 125/85)
Goal: 6+ Rounds

Score: Rounds & Reps

Stimulus: Functional Pump Conditioning

RPE: 7/10

Primary Objective: Complete each movement in as close to 1:00 as possible throughout

Secondary Objective: Keep big sets of 10+ reps on Pull-Ups

Strategy / Notes

Functional pump to begin the weekend. Managing transitions and breaks with your partner between movements will be key to how well you are able to maintain big sets and rack up as many reps as possible. The focus here is to keep the big sets on pull-ups bench press with the goal of hitting quick singles on the Power Snatch with the idea of hitting a quick 5 for each partner, but this can be done as alternating single reps.