Announcements

MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Functional Fitness

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Warm-Up (No Measure)

3 Sets, Each Station (9:00 minutes Total)

30 sec Stations

15 sec Transition

Station 1: Machine of Choice

Station 2: Alternating Dead-Bug Heel Taps

Station 3: Alternating Bird Dogs

Station 4: 5 Tall Muscle Cleans + 6 Behind the Neck Elbow Punch Throughs + 5 Hang Power Cleans

Hang Power Clean (Every 2:00 minutes, 6 Sets
3 Hang Power Cleans

Perform all sets between 80-85% of 1RM Power Clean)

Reset in the hip each time. Do not rush these and 'touch and go' them through the hip. Embrace the time under tension.

Record Each Working Set

Tow-Mater (3 Rounds for reps)

For Reps:

3 Rounds

Minute 1 - Calories

Minute 2 - Power Cleans

Minute 3 - GHD Sit-Ups (A: V-ups)

Minute 4 - Calories

Minute 5 - Rest

Barbell: (Rx 95/65, S 75/55)

Score: Total Repetitions
Goal: 200/170 Reps

Primary Objective: Consistent Scores from Round to Round

Secondary Objective: 15+ Reps on Each Movement

Stimulus: Muscular Endurance and Aerobic Capacity

RPE: 9/10

PRVN Recovery #3 (Checkmark)

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose