15May
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
HomeGrown AthletX - Functional Fitness
Warm-Up
3 Sets, For Quality
200m Run
*Core Exercise
5/5 Kettlebell Windmill
50/50ft (15/15m) Bottoms Up Kettlebell Waiters Walk
*Core Exercise
Round 1: 10 Hollow Rocks + 10 Arch Rocks
Round 2: 20 Alternating V-Ups
Round 3: 10 Bar Kip Swings + 10 Strict Knees to Chest
The Deep (AMRAP - Rounds and Reps)
30:00 minute AMRAP
5-10-15-20-25.... Toe to Bar
100ft (30m) Single Arm Overhead Carry (Right)
200m Run
100ft (30m) Single Arm Overhead Carry (Left)
200m Run
Load: DB (Rx70/50, S 60/40)
Goal: Complete 5+ Rounds
Primary Objective: Complete round 5 and get into and as far as you can through round 6 (The round of 30)
Secondary Objective: Keep the Carries and Runs at the same pace throughout the entirety of the workout.
Stimulus: Midline Stamina / Aerobic Threshold
RPE: 6.5 RPE
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
14May
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
HomeGrown AthletX - Functional Fitness
Warm-Up
2:00 minute Machine Choice
Mobility
2 Sets, For Quality
20 second Wall Thoracic Extensions
30/30 second Kettlebell Hip Shift
1:00 minute Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups
Specific Warm-Up (No Measure)
2 Sets, For Quality
10 Alternating Lateral Lunges
20 Bear Plank Shoulder Taps
5/5 Pistol Box Step-Downs
20 second Glute Bridges
Back Squat (Every 3:00 minutes, 5 Sets
4 Back Squats @ 75%+
+
2 High Stick Jump Overs)
For the stick jump overs, set a pvc pipe off a box using a weight to hold it in place. In order to get the height even higher
Balancing Act (AMRAP - Rounds and Reps)
8:00 minute AMRAP
1* Wall Walk (A: Box Wall Walk)
5 Wall Facing Handstand Push-Ups
10 Box Jumps (Rx30/24, S 24/20″)
*Increase Wall Walk by 1 Each Round
Primary Objective: Complete 4+ Rounds
Secondary Objective: Maintain a steady pace and complete the Box Jumps in under 40 seconds each round.
Stimulus: Gymnastics Upper Body Pressing + Hip Extension
RPE: 7/10
PRVN Recovery #6 (No Measure)
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
14May
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 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
12min - Build to a heavy 2rep - Incline bench
Then…70-72@ for a 5 x 5
***
10 DBs incline bench
10 DBs floor press
10 DBs incline flys
***
4 sets
8 Skull crushers (DBs or BB)
8 Diamond push-ups
8 DBs kickbacks
14May
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 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training
Partner 1:
100' KB Farmers carry
12 KB sumo deadlift
12 KB high pull
Partner 2:
200m walk
20 Box step ups
***Both partners start at the same time
***Continue to switch after each set
13May
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
HomeGrown AthletX - Mom's Strength Conditioning
Warm-up (No Measure)
Machine of choice for 2:00
Breathing w/Cat-Cow
Scap Push-Ups
90/90 Switch + Lift
Glute Bridges
Scap Pull-Ups (box supported if needed)
A: Back Squat (Every 3:00 for 4 Sets)
5 Back Squats
6-8 Pull-Up Negatives (use band)
B: 3 Rounds (No Measure)
6-8 DB Bench Press
8-10 Single Leg Weighted Hip Thrusts (ea side)
30sec Copenhagen Side Planks (ea side)
C: 2 Rounds (No Measure)
10 Single-Leg Squat to Bench (ea side)
10 Banded Half-Kneeling Wood Choppers (ea side)
10 Straight-Arm Banded Lat Pulldowns
Cooldown (No Measure)
Elevated Staggered Hip Opener
Elevated Lat Stretch
Downtrain w/Legs on Bench
13May
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
HomeGrown AthletX - Functional Fitness
Warm-Up
8:00 minutes For Quality
5 Inchworm to Hollow Hold
10 Hollow Rocks
20 second Extended Plank Reverse Bridge
10 PVC Pipe Pass Throughs
9/7 Calorie Echo Bike
Workout Primer (4 Rounds for weight)
8:00 minute EMOM
min 1: Ring Muscle-Up Drill
min 2: Pause Snatch Pull + Low Hang Squat Snatch
*Coach Specific Progressions
Panda (5 Rounds for weight)
20:00 minute EMOM
minute 1: 3 Low Hang Squat Snatch
minute 2: -Max Ring Muscle-Ups (A: Unbroken Set Strict Pull-Ups + Unbroken Set Strict Ring Dips)
minute 3: 18/15 Cal Row or Ski 14/11 Cal Bike
minute 4: Rest
% on the Low Hang Squat Snatch should be at 70%+ of 1RM Snatch
Record Weights, But put reps in notes
Mobility
PRVN Recovery #2
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