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

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

2x

10 elbow punch throughs

10 jumping jacks

10 arm circles forward/backward

Sit-ups

Partner weighted sit-ups 8x :30 on :30 off

Partner Russian twists 8x :30 on :30 off

Buddy Buddy (AMRAP - Rounds and Reps)

12 min AMRAP

With a partner, split reps . One partner works at a time.

*20 air squats

*10 burpees

*20 db hang cleans

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 - HGX-FIT

Metcon (No Measure)

Seated shoulder press - build to a heavy 3RM

then…70-75% above for 5x5

3 sets

12 DBs front delts

12 DBs lateral delts

12 DBs rear delts

12 DBs shrugs

3 sets

12 DB skull crushers - crush grip

12 Diamond push-ups

20 banded tricep ext

Announcements

Strong 1st Workshop May 18th 10a-12p and 1p-5p

MAY 27th MURPH classes at 8AM and 9AM

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Part Warm-Up ( 15:00 minutes)

Bodyheat

400m Run

Into..

Mobility

1:00/1:00 minute Active Scorpion Stretch

:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 minute Alternating Active Pigeon Stretch

into..

Stability + Activation

2 Sets, For Quality

10 Bradford Press with Lockout

10 Sumo Stance Barbell Good Mornings

:30 second Dead-Bug Alternating Heel Taps

15/15 second Pause Bird Dog Hold

B: Sumo Deadlift (Every 2:00 minutes, 5 Sets
Set 1: 7 Reps
Set 2: 6 Reps
Set 3: 5 Reps
Set 4: 4 Reps
Set 5: 3 Reps
Loads: Starting @ 60% and increase by feel today and end with 3 Reps at 8 RPE )

C: Metcon (Time)

"Blast Off"

For Time

600m Run (A: 41/33 Cal Bike)

20 Hang Power Clean and Push Jerk

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

20 Hang Power Clean and Push Jerk

200m Run (A: 14/11 Cal Bike)

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

Time Domain: 7:00-11:00 minutes

Time Cap: 15:00 minutes

Primary Objective: Run at sub 5k pace for all intervals.

Secondary Objective: We are looking to stay unbroken on the Hang Power Clean and Push Jerks. This weight is meant to be light and focus on barbell cycling.

Stimulus: Barbell Cycling and Muscular Stamina / Running Speed

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

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training

10 Ring rows

10 Ring push-ups

10 KB deadlift

10 KB high pull

****

Walking 200m

box step ups

Announcements

Strong 1st Workshop May 18th 10a-12p and 1p-5p

MAY 27th MURPH classes at 8AM and 9AM

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Part Warm-Up ( 15:00-20:00 minutes)

Bodyheat

2:00-3:00 minutes Rowing Technique and Form

into..

Mobility Drills

2 Sets

1:00 minute Foam Roller Thoracic Spine Extension

30/30 second Glute Smash and Floss

30/30 second Couch Stretch

Into..

Stability + Activation

2 Sets, For Quality

15-20 second Tuck L-Hang

10 Hollow Rocks

10 second Hollow Hold

10/10 Single Leg Barbell Romanian Deadlift

10 Snatch Grip Upright Rows

B: Warm-up (No Measure)

Primer

3 Sets, Building towards working weights and intensities

Barbell Complex* Start at Hang then add weight

Snatch High Pull

Muscle Snatch

Snatch Grip Push Press

Power Snatch

3-5 *Toe to Bar Progression

9/7 Calorie Row

*Toe to Bar Progressions

Kipping Knee Raises

Alternating Toe to Bar

Toe to Bar

C: Metcon (Time)

"Mount Doom"

For Time:

10-20-30-20-10

Toe to Bar

5-10-15-10-5

Power Snatches

-into-

50/40 Cal Row or Ski 37/30 Cal Bike

Barbell: (Rx135/95, S 115/75)

Time Cap: 24:00 minutes

Goal: 16:00-20:00 minutes

Score: Time

Stimulus: Grip / Midline/ Threshold Intensity

RPE: 8/10

Primary Objective: Complete the Toe to Bar and Power Snatches in under 13:00 minutes

Secondary Objective: Manage Grip Fatigue and keep the sets on Toe to Bar to 5+ / Set

D: Recovery (No Measure)

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Announcements

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

Strong 1st Workshop May 18th 10a-12p and 1p-5p

MAY 27th MURPH classes at 8AM and 9AM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

4 Inchworm to Hollow (3sec Pause at Hollow)

5/5 Worlds Greatest Stretch

10 Bootstrap Squats

20 Lateral Line Hops

20 Forward and Back Line Hops

30 second Wall Sit March

Gymnastic Skills (10:00 minutes
Accumulated Time in Freestanding Handstand Hold

Level 2: Wall Facing Handstand Hold
Level 1: Box Pike Handstand Hold )

C: Metcon (AMRAP - Reps)

"The Balrog"

4 Rounds, For Reps:

3:00 AMRAP

4-5-6-7 Wall Walks

50 Double Unders (A: 100 singles)

*Max Wall Balls in the Remaining Time

Wallball: (Rx 20/14, S 16/12)

Score: Total Reps of Wall Balls

Goal: 120+ Reps

Primary Objective: Go Big Early, get those Wall Ball reps in when you have the most time to maximize your rep count

Secondary Objective: Remain unbroken on Double Unders

Stimulus: Shoulder + Quad Stamina

RPE: 8/10

D: Recovery (No Measure)

Time permitting

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose