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

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

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)

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

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)

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 - 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)

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