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 7/21 @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)

Row

General warm-up/dynamic stretches

Ham ISO Hold + Breaths

Elevated Single-Leg Glute Bridges

Banded Deadbugs

Wall Angels

A1: Deadlift (Every 3:00 for 4 sets)

10-8-6-4

Deadlifts

5-5-5-5

Pendlay Row

*Record heaviest set

*See “A2” for pendlay row

A2: Pendlay Row

5-5-5-5

Pendlay Row

B: 15 Min AMRAP (No Measure)

8-10 Elevated Curtsy Lunge w/Knee Raise (ea side)

8-10 Seated Arnold Press

100' DB Mixed OH + Farmer Carry zig zags (ea side)

8-10 Side Plank Rotations (ea side)

Cooldown (No Measure)

Single-Leg Forward Fold

Single-Leg Hug the Knee Stretch

Legs on Wall Downtrain Breathing

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

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Bodyheat + Mobility (No Measure)

2:00 minutes Echo Bike

into..

Mobility Drills

1:00 minute Foam Roller Thoracic Spine Extension

30/30 second Glute Smash and Floss

30/30 second Couch Stretch

Into..

Stability + Activation (No Measure)

2 Sets, For Quality

10/10 Single Leg Barbell Romanian Deadlift

10 Sumo Stance Goodmornings

10 Barbell Cossack Cossacks

Deadlift (Every 3:00 minutes, 5 Sets
6 Reps @ 70%
6 Reps @ 70%
4 Reps @ 75%
4 Reps @ 75%+
4 Reps @ 80%)

Into the Fire (Time)

43/30 Cal Row or Ski or 30/22 Cal Bike

15 Burpees

90 Double Unders (A:180 Singles)

15 Burpees

43/30 Cal Row or Ski or 30/22 Cal Bike

Time Cap: 10 minutes
Primary Objective: Complete the workout as close to 7 minutes as possible

Secondary Objective: Keep the Double Unders to 3 sets or less

Stimulus: Sprint Chipper

RPE: 9/10 *Go fast or go home

PRVN Recovery #9 (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

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:

10 KB Sumo deadlift

10 BB Shoulder to overhead

10/10 DB Arnold press

Partner 2:

10 Ring rows

10 Ring push-ups

10 DBs Hammer curls

10 DBs Zottman curls

***12/12 Paloff press when bell rings***

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)

5 sets

12 Pendlay rows

10/10 DBs Gorilla rows

5 sets

12 Yates rows

10 DBs incline rows (bench with 2 plates)

3 sets

“21” (weighted)

10 BB drag curls

3 supersets

10 DBs reverse curls

10 DBs hammer curls

10 DBs bicep curls

Time permitting: Core, WB situps

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

View Public Whiteboard

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

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

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