Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

HomeGrown AthletX - Functional Fitness

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Warm-Up (Checkmark)

2:00 minute Air Bike

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2 Sets, For Quality

40 second Elevated Prayer Stretch

20 second Extended Reverse Plank Bridge

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3 Sets, For Quality

15 Glute Bridge Banded Pull-Aparts

8 Burpees to Target

5 Strict Knee to Chest

Bench Press (Every 2:30, 5 Sets
Set 1: 5 Reps @ 75%
Set 2: 4 Reps @ 80%
Set 3: 3 Reps @ 83%
Set 4: 3 Reps @ 85%
Set 5: 2 Reps @ 85%+

*Immediately after each set of Bench Press perform 3 Plyometric Push-Ups)

Nichlas (3 Rounds for time)

3 Sets, For Time

5-4-3-2-1 Push-Ups

1-2-3-4-5 Burpee Pull-Ups

Rest 90 seconds between sets

Score = Slowest Set

Goal: 2:00-3:00/Set
Primary Objective: Even Split Across

Secondary Objective: Slightly descending splits from 1-3. This would look like, 2:30, 2:28, 2:25

Stimulus: Muscular Endurance / Bodyweight Conditioning

RPE: 7/10

[Levels: Nichlas] (3 Rounds for time)

Level 2:

As prescribed

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Level 1:

3 Sets, For Time

5-4-3-2-1 Box Elevated Push-Ups

1-2-3-4-5 Burpee Jumping Pull-Ups

Rest 90 seconds between sets

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Masters 55+:

As prescribed

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Competitor:

Rest Day

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Big Class Option

As prescribed

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Hotel Gym / Travel / Limited Equipment

As prescribed

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (Checkmark)

5 Sets

5 Tempo Ring Pull-Up (5151)

5 Tempo Ring Dips (5151)

-Max L-Sit Hold

Rest as needed between sets and exercises

*Can do this with a Toenail spot assist and work through the range of motion with just a small amount of assistance to keep the tempo strict and really work on the control here.