Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

400 m (your choice)

3-5-7-9-11-13 burpee deadlift (50/35)

10 vups

20 gorilla rows (50/35)

Finisher (No Measure)

100 weighted sit-ups

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

HomeGrown AthletX - Uniquely Abled Fitness

Partner Warm-up

2x through together

100 m jog

5/5 sit-ups and hold your partner's feet

Front Squat (5x5 build on the 1:30)

Summertime Fun! (No Measure)

Station 1: Box burpees

Station 2: Wall ball to target/line

Station 3: Plate ground to overhead

Station 4: Walking lunges

Station 5: Rest
If time: max plank

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

2:00 Cardio Choice

-

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

-

3 Sets

10 Pause Glute Bridges (2sec)

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird-Dogs

10 Romanian Deadlifts

Double Dare (5 Rounds for weight)

Every 4:00 x 5 Sets

3-5-7-9-11 Deadlift

9 Strict Knee to Elbow

18 Gorilla Rows

Deadlift Loads

Set 1: 80%

Set 2: 75%

Set 3: 70%

Set 4: 65%

Set 5: 60%
-

Stimulus: Absolute Strength / Hypertrophy and Structural Support

Workout Flow: This workout is meant to be more of an accessory strength metcon with the goal of still touching on some heavy Deadlifts for those looking to keep this lift primed as we move away from it a bit during this cycle. The pulling volume coming down can allow for a little more heightened nervous system speed and power development, but some may want to keep the absolute strength gains and growth hormone response from the use of heavy Deadlifts. Treat each 4:00 segment as a strength circuit.

[Double Dare: Levels] (5 Rounds for weight)

Level 2:

Every 4:00 x 5 Sets

3-5-7-9-11 Deadlift

9 Strict Knee to Chest

18 Gorilla Rows

Deadlift Loads

Set 1: 80%

Set 2: 75%

Set 3: 70%

Set 4: 65%

Set 5: 60%

----

Level 1:

Every 4:00 x 5 Sets

3-5-7-9-11 Block Deadlifts

9 Strict Knee Raises

18 Gorilla Rows

Deadlift Loads

Set 1: 80%

Set 2: 75%

Set 3: 70%

Set 4: 65%

Set 5: 60%

----

Masters 55+:

Every 4:00 x 5 Sets

3-5-7-9-11 Deadlift

9 Strict Knee to Chest

18 Gorilla Rows

Deadlift Loads

Set 1: 80%

Set 2: 75%

Set 3: 70%

Set 4: 65%

Set 5: 60%

----

Competitor:

Full Rest Day

--

Big Class Option

As prescribed

--

Hotel Gym / Travel / Limited Equipment

Every 4:00 x 5 Sets

7-9-11-13-15 Dumbbell Deadlifts

9 Strict Knee to Chest

18 Gorilla Rows

Choice on Loads

PRVN Mobility #10 (Checkmark)

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Optional Accessories (Checkmark)

For Completion

12:00 EMOM

minute 1: 15/12 Calorie Ski Erg

minute 2: 15 Weighted GHD Hip Extensions

minute 3: -Max Wall Sit

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

3 Sets, For Quality

1:00 Row

200m Run

6 Inchworm to Hollow Body

10 Bear Plank Shoulder Taps

5/5 Single Arm Dumbbell Hang Clean and Jerk

10 Dumbbell Goblet Squats

Salute Your Shorts (Time)

3 Person Team, Waterfall

5 Rounds, For Time

300/250m Row

20/15 Push-Up

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

10 DB Thrusters (Rx50/35, S 40/25)
-

Goal: 20:00-25:00

Time Domain: 30:00

Strategy and Flow: The workout will begin with the first teammate on the rower, once they are out of the way then the second teammate can get on the rower to complete 300/250m, and finally once they are out of the way then the third teammate will begin the rower. Due the fact that there are 4 stations and 3 teammates we are looking for the team to try to stay moving throughout much of this workout with very little rest periods once everyone is into the waterfall. The expectation is that at some point there will be a rest period as the rower will become the bottleneck of this workout. The idea is to try to keep this train moving as long as possible.

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

HomeGrown AthletX - Mom's Strength Conditioning

View Public Whiteboard

Warm-up (No Measure)

Machine of choice

Inchworms

Down dog toe taps

Bear Plank w/Ball Squeeze

Glute Bridges

Banded shoulder warm-up

A: 4 Sets (2 Rounds for weight)

4 Sets:

6-8 KB Staggered Stance Deadlifts w/IR @ 1030 (ea side)

8-10 Seated DB Press

*Record DL weight in “Round 1”. Record press weight in “Round 2”.

B: 3 Rounds (Time)

3 Rounds:

8-10 Hang DB Snatches (ea side)

8-10 Goblet Hold Marches (R + L = 1 rep)

8-10 Single-Leg Hip Hinge to Knee Drive (ea side)

8-10 Bear Plank Shoulder Taps (R + L = 1rep)

Score = time to complete 3 rounds

Cooldown (No Measure)

Adductor rockbacks

Single-leg forward fold

Puppy pose downtrain breathing

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

:30 Forward and Back Line Hops

:30 Side to Side Line Hops

:30 Bend and Bow

:20/:20 Single Leg Toe Touches

-

:30 Wall Thoracic Extensions

:30/:30 Kettlebell Hip Shift

:60 Alternating 90-90 Hip Switch

:15/:15 Active / Passive Hang From Pull-Up Bar

-

2-3 Sets

8-10 Bar Kip Swings

Hang Snatch High Pull

Hang Power Snatch

Overhead Squat

Snatch Balance

Squat Snatch

22 Double Unders or 44 Single Unders

Squat Snatch (10:00 EMOM
2 Snatches @ 70-80% of 1RM)

These are ideally a Squat Snatch today, however can be power for those with a higher max in the Power Snatch than the Squat Snatch

Angry Beavers (AMRAP - Rounds and Reps)

11:00 AMRAP

4-5-6-7... Bar Muscle Ups

11 Power Snatch (Rx 95/65, S 75/55)

44 Double Unders (A: 88 singles)
-

Stimulus: Grip Density / High Skill Gymnastics

Strategy: The focus here today is on grip endurance and high skill gymnastics. We are looking for the higher level athletes to keep the Bar Muscle-Ups unbroken as long as possible and for most athletes to break these up into short manageable sets from the get-go. When looking at the Power Snatch weight and repetitions we should immediately have an idea that we can move through this in 3 quick sets of touch and go reps before hitting a good unbroken set of Double Unders. The focus and rhythm of this workout falls in the transition back to the rig and how you manage your time and breaks on the Power Snatch. Stay consistent and stay smooth, eleven minutes is a long time to move here on a workout with lots of interference.

PRVN Reset (Checkmark)

For Completion:

:60/:60 Couch Stretch

:60 Child's Pose

:30/:30 Iron Cross Stretch

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

250 jog

2x

10 plank shoulder taps

10 light db push press

Wall walk

Learn the skill of a wall walk

4 min EMOM:

1-2 wall walks or inchworm

Shoulder Press (5x4 on the 1:30)

Special Olympics 17 EMOM (No Measure)

Min 1: 2 wall walk or inchworm

Min 2: 10-15 seated db press

Min 3: 9 cal row/ski or 7 cal bike

Min 4: 8 lengths shuttle run

Min 5: max sandbag hold

Min 6: rest!

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training:

12 Ring rows

12 Ring push-ups

12 DBs hammer curls

***

12 BB shoulder to overhead

Letters Y, T, W (12 reps each letter)

***

500M Wall ball walk with partner (switch as needed)

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 Supersets:

12 Pendlay rows (135/105)

10/10 DBs Gorilla rows (50/35)

Rest b/t sets: :90sec

***

3 sets

8 BB Bent over rows

8 BB Yates rows

***

4 Supersets:

“21”

21 BB Skull crushers

Immediately into..

3 Supersets

15 BB Drag curls

15 BB Behind the neck tricep ext

***

CORE….Ummmmm

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

3 Sets @ Each Station

:30 sec Work / :15 sec Transition

Row @ Easy to Moderate Intensity

Dual Kettlebell Dead-Stop Clean

Bear Plank Shoulder Taps

Skater Hop and Stick

All That (6 Rounds for reps)

30:00 EMOM

Minute 1 - 3 Wall Walks

Minute 2 - 14/11 Row Cal or Ski or 10/8 Cal Bike

Minute 3 - 1/1 Turkish Get Ups (Rx50/35, S 40/25)

Minute 4 - 5 Shuttle Runs (25/25ft, 7.5/7.5m = 1 Rep)

Minute 5 - Max Sandbag Bear Hug Hold (1 sec = 1 Rep)

Sandbag: (Rx150/100, S 75/50)
-

Goal: Earn :10 of Rest Each Minute

Score: Total Reps / Time Held on Sandbag

Stimulus: Midline Stability / Aerobic Threshold

RPE: 7/10

Primary Objective: Consistent Machine Paces

Secondary Objective: 30+ sec Sandbag Hold

Strategy: This 35:00 EMOM is meant to be a challenge due to the longer nature of the workout more than how hard each minute is meant to be. The way this workout flows, the first 4 minutes of work are really almost like a buy-in of required work until the Sandbag movement where you have the choice to go as long or as short as you like in order to accomplish the rest of the workout. You must get each minute done in order to have the 5th minute of work be counted. Imagine this as 6 Rounds with a cash-out max sandbag carry each round. Try to keep minutes 1-4 as smooth as possible as hanging onto the Sandbag will get hard especially as your breathing begins to elevate

Mobility (Checkmark)

PRVN Yoga Flow

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