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 - Functional Fitness

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Warm-Up: (No Measure)

400m Jog

-

2 Sets, For Quality

40 second Elevated Prayer Stretch

20 second Extended Reverse Plank Bridge

-

3 Sets, For Quality

5/5 Worlds Greatest Stretch

6-8 Push-Ups

5 Strict Knee to Chest

10 Box Step-Ups

No Brakes, Just Gas (AMRAP - Rounds and Reps)

4 Sets, For Reps

4:00 AMRAP, 2:00 Rest

400m Run (A: 27/22 Cal Bike)

AMRAP in Remaining Time

3-5-7-9-11...

Burpee Box Jump Overs (Rx24/20, S 20/16″)

Bar Muscle Ups (A: Burpee Pull-Ups)

*Pick-Up where you left off
Stimulus: Gymnastics Density

RPE: 8/10

Primary Objective: Get into the round of 11s

Secondary Objective: Complete the run prior to the 2:00 minute mark on each AMRAP.

PRVN Recovery #4 (Checkmark)

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

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 - Legends

Metcon (No Measure)

Partner training;

100m farmers carry (high/low)

10 Barbell shoulder to overhead

10 KB sumo high pull

****

15 box step ups (with wall ball)

100m walk

15 box step ups

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

View Public Whiteboard

Warm-Up (No Measure)

3 Sets, Each Station (9:00 minutes Total)

30 sec Stations

15 sec Transition

Station 1: Machine of Choice

Station 2: Alternating Dead-Bug Heel Taps

Station 3: Alternating Bird Dogs

Station 4: 5 Tall Muscle Cleans + 6 Behind the Neck Elbow Punch Throughs + 5 Hang Power Cleans

Hang Power Clean (Every 2:00 minutes, 6 Sets
3 Hang Power Cleans

Perform all sets between 80-85% of 1RM Power Clean)

Reset in the hip each time. Do not rush these and 'touch and go' them through the hip. Embrace the time under tension.

Record Each Working Set

Tow-Mater (3 Rounds for reps)

For Reps:

3 Rounds

Minute 1 - Calories

Minute 2 - Power Cleans

Minute 3 - GHD Sit-Ups (A: V-ups)

Minute 4 - Calories

Minute 5 - Rest

Barbell: (Rx 95/65, S 75/55)

Score: Total Repetitions
Goal: 200/170 Reps

Stimulus: Muscular Endurance and Aerobic Capacity

RPE: 9/10

PRVN Recovery #3 (Checkmark)

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

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

View Public Whiteboard

Metcon (No Measure)

Incline bench

75-78% for a 5 x 5

***

3 sets

8 DBs incline bench

8 DBs floor press

15 DBs close press

12 DBs incline or standing flys

***

3 sets

10 Skull crushers (DBs or BB)

10 BB tricep ext (behind the neck)

10 DB SA kickback

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

View Public Whiteboard

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

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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 - Mom's Strength Conditioning

View Public Whiteboard

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