Announcements

Strong 1st Workshop May 18th 10a-12p and 1p-5p

MAY 27th MURPH classes at 8AM and 9AM

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Part Warm-Up ( 15:00-20:00 minutes)

Bodyheat

2:00-3:00 minutes Rowing Technique and Form

into..

Mobility Drills

2 Sets

1:00 minute Foam Roller Thoracic Spine Extension

30/30 second Glute Smash and Floss

30/30 second Couch Stretch

Into..

Stability + Activation

2 Sets, For Quality

15-20 second Tuck L-Hang

10 Hollow Rocks

10 second Hollow Hold

10/10 Single Leg Barbell Romanian Deadlift

10 Snatch Grip Upright Rows

B: Warm-up (No Measure)

Primer

3 Sets, Building towards working weights and intensities

Barbell Complex* Start at Hang then add weight

Snatch High Pull

Muscle Snatch

Snatch Grip Push Press

Power Snatch

3-5 *Toe to Bar Progression

9/7 Calorie Row

*Toe to Bar Progressions

Kipping Knee Raises

Alternating Toe to Bar

Toe to Bar

C: Metcon (Time)

"Mount Doom"

For Time:

10-20-30-20-10

Toe to Bar

5-10-15-10-5

Power Snatches

-into-

50/40 Cal Row or Ski 37/30 Cal Bike

Barbell: (Rx135/95, S 115/75)

Time Cap: 24:00 minutes

Goal: 16:00-20:00 minutes

Score: Time

Stimulus: Grip / Midline/ Threshold Intensity

RPE: 8/10

Primary Objective: Complete the Toe to Bar and Power Snatches in under 13:00 minutes

Secondary Objective: Manage Grip Fatigue and keep the sets on Toe to Bar to 5+ / Set

D: Recovery (No Measure)

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations