24May
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
Warm-Up (No Measure)
2:00 minutes Row Technique and Form
--
1:00 minute Foam Roller Thoracic Spine Extension
30/30 second Glute Smash and Floss
30/30 second Couch Stretch
--
2 Sets, For Quality
10/10 Single Leg Barbell Romanian Deadlift
10 Bradford Press with Lockout
15 Russian Kettlebell Swings
Strength Conditioning (10 Rounds for weight)
20:00 minute EMOM
Minute 1: Deadlifts 5-5-4-3-3
Minute 2: 13/10 Cal Row or Ski or 9/7 Cal Bike
Minute 3: Strict Press 5-5-4-3-3
Minute 4: Rest
*Deadlift + Strict Press %
5 Reps @ 75%
5 Reps @ 75%
4 Reps @ 80%
3 Reps @ 82%+
3 Reps @ 82-85%
Log as Set 1 as Deadlift and Set 2 as Strict Press
Fillmore & Sarge (AMRAP - Rounds and Reps)
6:00 AMRAP
12 American Kettlebell Swings
6/6 Single Arm Kettlebell Shoulder to Overhead
Load: (Rx70/53, S 53/44) if needed DB (Rx70/50, S 60/40)
Primary Objective: Complete 4+ Rounds (90 second/round)
Secondary Objective: Remain Unbroken on each movement. This means also not putting down the KB between arms on the Shoulder to Overhead.
Stimulus: Posterior Chain / Upper Body Press
RPE: 7/10
PRVN Recovery #6 (Checkmark)
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 Child's Pose
24May
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
The Phoenix 6/14 @ 630PM
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
2x through
:30 shuttle run
:30 jumprope
:30 plate raises
Hang Power Clean (5x2 build within sets
On the 2:00)
AMRAP 11 min (AMRAP - Rounds and Reps)
5 sandbags over shoulder/to shoulder
15 Russian kb swings
25 jumprope
Tabata
Choose 2 ab movements to tabata
23May
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
The Phoenix 6/14 @ 630PM
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training
12 Ring rows
12 Ring push-ups
10 DBs Zottman curls
10 DBs Hammer curls
****
10/10 Wall ball side toss (wall)
100m Wall ball walk
****
Letters: 12 reps Y, T, W
23May
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
Warm-Up (No Measure)
20 second Forward and Back Line Hops
20 second Side to Side Line Hops
20 second Bend and Bow
20/20 second Single Leg Toe Touches
-
1:00/1:00 minute Active Scorpion Stretch
:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch
1:00 minute Alternating Active Pigeon Stretch
-
2 Sets, For Quality
5/5 Single Leg Skater Squat
10 Alternating Single Arm KB Swing
10 Goblet Squats
30 Single Unders or Double Unders
Hang Power Snatch (Every 2:00 minutes, 6 Sets
3 Hang Power Snatch)
Perform all sets between 75-85% of 1RM Power Snatch
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
Storm (AMRAP - Rounds and Reps)
18:00 minute AMRAP
3 Wall Walks
21 Wall Balls (Rx 20/14, S 16/12)
63 Double Unders (A:126 singles)
Primary Objective: Maintain under 3:00 minutes / round
Secondary Objective: Unbroken Wall Balls
Stimulus: Muscular Stamina and Interference
RPE: 7/10
PRVN Recovery #5 (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
23May
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
The Phoenix 6/14 @ 630PM
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
12min to build to a heavy 3 rep
Pendlay rows.
Immediately into..3 x 5 at 85%
3 sets
8 BB bent over rows (wide grip)
8/8 DB SA heavy bent over rows
5 sets
10 DBs Zottman curls
10 DBs Hammer curls
10 BB weighted drag curls
15 Vups
22May
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
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