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 - 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

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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Mobility

2 Sets, For Quality

40 second Elevated Prayer Stretch

20 second Extended Reverse Plank Bridge

General Prep

3 Sets, For Quality

5/5 Single Arm Kettlebell Strict Press

10 sec Wall Facing Handstand Hold

5 Strict Knee to Chest

10 Box Step-Ups

B: Shoulder Press (8:00 minute EMOM
5 Strict Press @ 00x0 Tempo
@ 50-60% )

C: Metcon (6 Rounds for reps)

"Crocodile"

6 Rounds for Max Reps

1:00 AMRAP / 1:00 Rest

10 Toe to Bar

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

BBJO can be lateral or facing

Score = Sum Total Reps

Primary Objective: Complete 6+ Burpee Box Jump Overs in the remaining time for each AMRAP

Secondary Objective: Keep each set of Toe to Bar sets unbroken

Stimulus: Midline + Muscular Stamina

RPE: 8/10

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

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)

12 Barbell shoulder to overhead

100' Farmers carry (high/low)

12 Ring rows

12 Ring push-ups

****

Letter T, Y, W

15 reps each letter

15 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

HomeGrown AthletX - Mom's Strength Conditioning

Warm-up (No Measure)

Machine of choice for 2:00

Breathing w/Cat-Cow

Bird Dogs

Bootstrappers

BB Primer

A1: Sumo Deadlift (Every 3:00 for 4 Sets)

Every 3:00 for 4 Sets

6 Sumo Deadlifts

6 Strict Press*

*see A2 for Strict Press

A2: Shoulder Press

B: 3 Rounds (No Measure)

6-8 Single-Leg RDL w/Internal Rotation (ea side)

10 Bent Over Rows

12 Wall Sit Marches (hold 2-3sec)

C: 2 Rounds (No Measure)

10 Single Arm Seated Arnold Press (ea side)

10 Pallof Press Walkouts (ea side)

25' Crawling (ea direction)

Cooldown (No Measure)

Single Leg Forward Fold

Child's Pose + Tricep/Lat Stretch

Downtrain in Puppy Pose w/Internal Rotation