03May
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
2:00 minute Machine Choice
Mobility
2 Sets, For Quality
40 second Dead-Hang or 20/20 Single Arm Hang
30/30 second Kettlebell Hip Shift
1:00 minute Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups
Specific Warm-Up
3 Sets, For Quality
10 Alternating Lateral Lunges
20 Bear Plank Shoulder Taps
10 Scapular Pull-Ups
20 second Glute Bridges
B: Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
Time Domain: 13:00-20:00 minutes
Time Cap: 25:00 minutes
Primary Objective: Complete the workout under the time cap.
C: Mobility (No Measure)
Time permitting
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
03May
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
03May
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)
Breathing w/Glute Bridges
Deadbugs
Banded shoulder warmup
Banded Good Mornings
A: Deadlift (Every 3:00 for 4 sets)
Every 3:00 for 4 Sets :
5 Deadlifts
8-10 Inverted Rows
~Rest remaining time~
B: Tabata (8 rounds: 20sec work, 10sec rest) (No Measure)
1a. KB Swings
1b. Elevated Push-Ups
2. Hang DB/KB Clean & Push Press (switch between L & R)
C: Core/Balance (No Measure)
2-3 Rounds (depending on time) :
8 Step-Downs w/Knee Drive (Tempo: 30X2) (ea side)
50' Offset OH+Farmer Carry (ea side)
Cooldown (No Measure)
Straddle Lat Stretch
Single leg hug-the-knee stretch
Happy Baby downtrain breathing
02May
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
02May
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
02May
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