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)

20 Seated 90-90 Rotations

-then-

For Quality:

3 Rounds

1:00 Cardio Choice

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

10/10 Banded Monster Walks

10 Bootstrap Squats

Meditations (5 Rounds for weight)

For Load:

20:00 EMOM

Minute 1 - *Back Squats

Minute 2 - 6-8 L-Sit Pull-Ups

Minute 3 - 6/6 Contralateral Front Rack Step-Ups

Minute 4 - Rest

Box Height: (Rx24/20, S 20/16″)

DB Load: (Rx50/35, S 40/25)

Back Squat

Set 1: 12 Reps @ 60%

Set 2: 10 Reps @ 65%

Set 3: 8 Reps @ 70%

Set 4: 6 Reps @ 75%

Set 5: 4 Reps @ 80%
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Stimulus: Absolute Strength + Strength Endurance

RPE: 6/10

Primary Objective: Hit the working percentages on the Back Squat

Secondary Objective: L-Sit Pull-Ups for unbroken reps in the range of 6-8.

Optional Accessories (Checkmark)

4 Sets, For Quality

:15-20 Extended GHD Supine Hold

10-15 GHD Medball Reverse Hypers