Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

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)

3 Sets, Increasing Intensity

:30 Echo Bike

10 Barbell Good Mornings

10 Reactive Quarter Squat Jumps

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2 Sets

:30 Foam Roll Thoracic Extension

:30 Extended Reverse Plank Bridge

8/8 Quadruped Thoracic Rotations

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3 Sets

1-3 Back Rack Jump to Split

1-3 BTN Press in Split

1-3 Jerk Recovery, Front Foot Step Back First

1 Split Jerk + Recovery

Can add light loads to the specific barbell prep if necessary

Split Jerk (Every 2:00 x 6 Sets
Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 70%
Set 2: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 75%
Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 80%
Set 4: 1 Split Jerk @ 85%
Set 5: 1 Split Jerk @ 85%
Set 6: 1 Split Jerk @ 85%
)

*For the pause split jerk, hold the dip and catch for 1 second each.

*On the pause split jerk + split jerk complexes, note that the 2 x 1+1 is two sets of 1+1 resting as needed between. Do not perform 4 reps straight

Quailman (3 Rounds for reps)

9:00 EMOM

min 1: 18 /14 Cal Row or Ski or 13/10 Cal Bike

min 2: Max Clean & Jerk (Rx135/95, S 115/75)

min 3: Rest
Stimulus: Barbell Cycling and Conditioning

RPE: 8/10

Keep the RPE here to 8/10 with the goal of smooth quick singles on cycling rather than pushing the pace and intensity here with touch and go reps.

Primary Objective: Achieve 10+ Reps on the Barbell

Secondary Objective: Consistency across all sets and get 5+ seconds of rest on the bike minute

Strategy: The goal here is to have the bike be at a pace that is challenging, but not deadly. We want to hit the bike at around 80-85% intensity to allow us 5-10 seconds to walk off and get into the barbell cycling component. The focus shifts here to trying to bring the heart rate down a bit, focus on breathing and hit quality quick singles here about every 4-6 seconds