Workout of the day

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 - Mom's Strength Conditioning

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Warm-up (No Measure)

Bike

General warm-up/dynamic stretches

Hip CARs

Thoracic rotations

Crawling

A1: Front Squat (Every 3:00 for 4 sets )

Every 3:00 for 4 sets

10-8-6-4

Front Squats

5-5-5-5

Strict Press

*Building in weight on Front Squat

*Record Strict Press in A2

A2: Shoulder Press (4x5)

5-5-5-5

Strict Press

*Find a challenging weight for all 4 sets

B: Landmine Circuit - 4 Rounds (Weight)

4 Rounds:

8-10 Landmine Single-Arm Thrusters (ea side)

8-10 Landmine Rotations (ea side)

8-10 Landmine Staggered Stance RDL w/SA Row (ea side)

20 Around the Worlds (ea side)

Cooldown (No Measure)

Couch stretch

Pigeon stretch / Figure 4 stretch

Puppy pose downtrain breathing

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)

2 Sets, For Quality

20 second Wall Thoracic Extensions

30/30 second Kettlebell Hip Shift

40 seconds Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

----

6:00 minutes, For Quality

10 Alternating Lateral Lunges

20 Bear Plank Shoulder Taps

5 Pike Push-Ups

20 second Glute Bridges

Back Squat (Every 3:00 minutes, 5 Sets
3 Back Squats @ 80%+
+
3/3 Bulgarian Split Squat Jumps)

We are looking for loads on the Back Squat to range from 80-87% with a reach goal of 90% on the bar.

Lightning (Time)

4 Rounds for Time

10 Strict Handstand Push-Ups

25 Air Squats

50ft Dual DB Farmers Walking Lunges (Rx50/35, S 40/25)

Time Cap: 15:00
Primary Objective: Complete each round of the workout in under 3:00 minutes with the goal of completing the entire workout in 8:00-10:00 minutes

RPE: 8/10

PRVN Recovery #5 (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

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 - Uniquely Abled Fitness

Warm-up (No Measure)

2x through

:30 jog

:30 air squat

:30 banded pull apart

:30 banded strict press

Bench Press (Practice w/ partner
5x3 build EMO2M)

Conditioning (No Measure)

2x through - 1 min work, :30 transition

1 min ski

1 min db push press

1 min sit-ups

1 min box jumps/box step ups

Buyout: 250 meter walk

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 - HGX-FIT

Metcon (No Measure)

Pump session:

10 Rounds

5 Chin ups

10 BB bicep curls (weighted)

10/10 DB bent over rows 50/35

10 BB tricep ext (behind the neck)

***

Finshers - Sprint

1-2-3-4-5-6-7-8-9-10

Hand release push-ups

Burpee box jump overs (24/20')

Announcements

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

UAF Buddy Comp 7/13 10:30am-1pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Functional Fitness

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Warm-Up:

12:00 minute EMOM

min 1: Machine Choice

min 2: 5 Inchworm Push-Ups + Max Glute Bridges

min 3: Machine Choice

min 4: 20 second Lateral Band Walk + 20 second Monster Band Walk

*For the banded walks, walk 10 second each direction then switch. This means forward and back and side to side.

Cardio Party (3 Rounds for time)

Every 10:00 minutes, 3 Sets

500/450m Row

400m Run

30/22 Cal Bike

Score = Total Working Time Across all 3 Sets

PRVN Recovery #10 (Checkmark)

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Optional Accessories (Checkmark)

Accumulate the Following

100 Barbell Hip Thrusts , Light

100m Sandbag Carry, Heavy

3:00 minute Sorenson Hold

Announcements

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

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

UAF Buddy Comp 7/13 10:30am-1pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

Next Phoenix Class May 18th @6PM

HomeGrown AthletX - Functional Fitness

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Warm-Up (No Measure)

Mobility

1:00/1:00 minute Active Scorpion Stretch

:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 minute Alternating Active Pigeon Stretch

into..

Stability + Activation

2 Sets, For Quality

5/5 Reaching Step-Down with Toe Drag

10 Renegade Rows

:30 second Dead-Bug Alternating Heel Taps

15/15 second Pause Bird Dog Hold

The Interview (AMRAP - Rounds and Reps)

20:00 minute AMRAP , With Partner (Partner Waterfall)

15 Bench Press

10 Dual DB Box Step-Ups (Rx24/20, S 20/16″)

5 Devils Press

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

Dumbbells: 2x(Rx50/35, S 40/25)
Primary Objective: Keep the Bench Press to 2 sets or less on each round.

RPE: 8/10

Core Finisher (Checkmark)

4 Sets

:25-:20-:15-:10 L-Sit

-rest :30-

15 V-Ups

-rest :30-

60 second Weighted Forearm Plank

-rest as needed-
The L-Sits are ideally unbroken today, but for those longer sets, you may break them up as needed.