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)

2 Sets

:30/:30 Couch Stretch

1:00 Alternating Active Pigeon Pose

:30/:30 Samson Stretch

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2 Sets

:30 Jump Rope Practice

5 Bootstrap Squa t with Deep Squat Thoracic Rotations

:15 Passive Hang + :15 Active Hang

5 Strict Knee to Chest

Barbell Primer (Checkmark)

3 Sets, with an Empty Barbell

Tall Muscle Clean

Tall Power Clean

Tall Clean

High Hang Power Clean

Hang Power Clean

5 Romanian Deadlifts

Fight in the Shade (Time)

For Time:

5 Sets

5 Power Cleans

10 Deadlifts

15 GHD Sit-Ups

10 Bar Facing Burpees

Rest 2:00 between sets

Barbell: (Rx 205/145, S 155/115)
Goal: 2:00-3:00 / Sets

Score: Total Time, Including Rest

Stimulus: Barbell Cycling / Midline

RPE: 8.5/10

Primary Objective: Power Clean proficiency of technique and efficiency on cadence

Secondary Objective: Unbroken Deadlifts and GHD Sit-Ups

Optional Accessories (Checkmark)

For Quality:

4 Rounds

15 GHD Hip Extensions

10/10 Rotational Medball Slams

1:00 High Plank, Add Load If Able

Hold the top of the final GHD hip extension for 15 seconds.