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

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training

10 Ring rows

10 Ring push-ups

10 KB deadlift

10 KB high pull

****

Walking 200m

box step ups

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

Announcements

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

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

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

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Decline bench press

5x5 at 85-87%

Immediately into..

Flat bench

5x5 at 80%

10 DB close grip press (floor)

10 DB tate press

****

3 supersets

“21”

15 drag curls

****

150 WB sit-ups

Announcements

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

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

MAY 27th MURPH classes at 8AM and 9AM

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

Partner training

100M Front rack farmers carry

10 Barbell shoulder to overhead

10/10 DB Arnold press

15 Letter “T”

****

10 DB Hammer curls

10 DB Zottman curls

15 Red band tricep ext

Announcements

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

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

MAY 27th MURPH classes at 8AM and 9AM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

4 Inchworm to Hollow (3sec Pause at Hollow)

5/5 Worlds Greatest Stretch

10 Bootstrap Squats

20 Lateral Line Hops

20 Forward and Back Line Hops

30 second Wall Sit March

Gymnastic Skills (10:00 minutes
Accumulated Time in Freestanding Handstand Hold

Level 2: Wall Facing Handstand Hold
Level 1: Box Pike Handstand Hold )

C: Metcon (AMRAP - Reps)

"The Balrog"

4 Rounds, For Reps:

3:00 AMRAP

4-5-6-7 Wall Walks

50 Double Unders (A: 100 singles)

*Max Wall Balls in the Remaining Time

Wallball: (Rx 20/14, S 16/12)

Score: Total Reps of Wall Balls

Goal: 120+ Reps

Primary Objective: Go Big Early, get those Wall Ball reps in when you have the most time to maximize your rep count

Secondary Objective: Remain unbroken on Double Unders

Stimulus: Shoulder + Quad Stamina

RPE: 8/10

D: Recovery (No Measure)

Time permitting

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Announcements

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

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

MAY 27th MURPH classes at 8AM and 9AM

HomeGrown AthletX - Workshop

AMRAP 12min

250m Row or Ski

Max Toes to Bar or Hanging Knee Raises

Max Box Jumps or Step ups