Workout of the day

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

Moms and Mimosas May 11th @10am

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Choose a machine.

2 min slow

2 min medium

1 min fast

Push Press (Every 2 min for 5 sets
3 push press)

Move and Groove (4 Rounds for reps)

2 sets

2 min ski

:30 transition

2 min bike

:30 transition

10/10 single arm db push press

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

Moms and Mimosas May 11th @10am

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

12/9 Calorie Row

1 Wall Walk

10 Wall Facing Shoulder Taps

6/6 Single Arm Dumbbell Upright Row

10 Hollow Rocks

10 Arch Rocks

B: Handstand Walk (Progressions/Drills)

C: Metcon (No Measure)

"Walk This Way"

20:00 EMOM

min 1: Max Handstand Walk (A: Max Wall Walks)

min 2: Max Cals

min 3: Max Alternating DB Snatch (Rx50/35, S 40/25)

min 4: Rest

3ft (1m) = 1 Rep or 1 wall walks =3 rep

Primary Objective: Keep an even effort across all 3 movements

Secondary Objective: Look to hold 15+ Reps (12 cals for females) on all movements across all sets.

Stimulus: Gymnastics Skill Conditioning / Aerobic Capacity

D: Recovery (No Measure)

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

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

Moms and Mimosas May 11th @10am

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

Metcon (No Measure)

Seated shoulder press

5x5 at 78-80%

3 sets

10 DBs front delts

10 DBs lateral delts

10 DBs rear delts

3 sets

10 Pendlay rows

10 Yates rows

10 Bent over rows

Time remaining

3 sets

20/20 Paloff press - red band

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

Moms and Mimosas May 11th @10am

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

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

A: Warm-up (No Measure)

2 Sets, For Quality

:30 seconds Jump Rope Practice

10 Samson Walking Lunges

8-10 Kettlebell Taters

Into..

Plyometric

2 Sets, For Quality Speed + Power

10/10 Single Leg Medicine Ball Rotational Toss

20 Parallel Rotational Medball Throw Drill

10 Rotational Medball Slams

10 Skater Hop and Stick

B: Hang Power Clean (Every 2:00 minutes, 5 Sets
5 Hang Power Cleans

Perform all sets between 70-80% of 1RM Power Clean
Record Each Working Set

Be technically proficient with reps and catching high in the Front Rack Position )

C: Metcon (AMRAP - Rounds and Reps)

"Lost Keys"

8:00 minute AMRAP

20-40-60-80-100... Double Unders (A: 40-80-120-160-200…)

10 Front Rack Reverse Lunges

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

Score = Rounds + Reps

Goal: 4+ Rounds

Stimulus: Leg Stamina / Muscular Endurance

RPE: 8/10

Primary Objective: Unbroken Sets of Front Rack Reverse Lunges

Secondary Objective: Get through the round of 100 DU + 10 Front Rack Lunges and into the 120 Double Unders

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

Moms and Mimosas May 11th @10am

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Decline bench

3x3 at 90%

B/T sets perform

8 Floor press

****

3 sets

8 DB pullovers

8/8 DB offset push-ups

12 DBs standing flys

***

Accumulate 50 ring dips

***

100 WB sit-ups