Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

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)

2:00 Cardio Choice

-

1:00 minute Foam Roller Thoracic Spine Extension

30/30 second Glute Smash and Floss

30/30 second Couch Stretch

-

3 Sets, For Quality

5 Inchworm Push-Ups

5 Tall Muscle Cleans

5 Tall Power Cleans

10 Back Rack Cossack Squats

5 Barbell Squat Jumps

Hang Power Clean + Power Clean (Weight)

Every 2:00 minutes, 6 Sets

1 Hang Power Clean + 1 Power Clean

*Start at 85% and build throughout this complex for the day.

Power Play (AMRAP - Rounds and Reps)

8:00 AMRAP

3-6-9-12...

Power Cleans (Rx 185/125, S 155/105)

Ring Dips
---

Goal: Complete the 5+ Rounds

Stimulus: Battery Work / Posterior Chain / Upper Body Press

RPE: 7/10

Primary Objective: Keep to quick singles on the Power Cleans with the focus of maintaining 6 seconds per rep

Secondary Objective: Keep the Ring Dips strict for as long as possible

PRVN Recovery #7 (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d