Announcements

UAF Buddy Comp 7/21 @12-2pm

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 (No Measure)

12:00 EMOM

min 1: 12/9 Calorie Row or Ski

min 2: 6 Lateral Burpees over the Rower

min 3: 12 Crossover Step-Overs

min 4: 8 Step-Down Box Jumps

*May add light loads to the crossover step-overs if desired

Sham Pain (3 Rounds for time)

For Time:

Every 8:00 x 3 Sets

15-12-9 Cal Row or Ski or 15-8-6 Cal Bike

12-9-7 Burpee Box Jump Overs (Rx24/20, S 20/16″)

*Female: 12-9-7 cal Row or Ski or

9-7-5 cal bike
Goal: 4:00-5:00/ Set

Score: Average Interval Time

Stimulus: Quad Endurance and Aerobic Capacity

RPE: 9/10

Primary Objective: Burpee Box Jump Over Pace

Secondary Objective: Consistent Times Across Sets

Optional Accessories (13 Rounds for reps)

For Quality:

15:00 EMOM

Minute 1 - :30 Weighted Plank

Minute 2 - :30 Hanging Flutter Kicks

Minute 3 - :30 Weighted Russian Twists
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The goal is to go unbroken for the :30 working windows, so pick loads for the russian twist or a bent knee flutter position as needed.