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

Cat-Cow

Thoracic Rotations

Bird Dogs

Clamshells

Air squats

A: 4 Sets (Weight)

4 Sets:

6-8 Staggered Hip Thrusts @ 1230 (ea side)

8-12 Banded Lat Pull-Downs

*Record hip thrust weight. Note band used for lat pull-downs in notes.

B: 3 Rounds (Time)

3 Rounds:

10-12 Alt Step-Ups

10-12 Alt DB Hang Clean & Press

10-12 Russian Twists (R + L = 1rep)

20-30sec Offset OH + Farmer Carry (ea side)

Score = time to complete 3 rounds

Cooldown (No Measure)

Butterfly stretch

Single leg hug-the-knee stretch

Child's 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)

3:00 Cardio Choice

-

2 Sets, For Quality

:30/:30 Kettlebell Hip Shift

:60 Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

-

3 Sets

10 Alternating Step-Ups + 5 Box Jumps

10 Scapular Pull-Ups

10 Hollow Rocks

10 Alternating V-Ups

:10 Hollow Hold

10 Air Squats

Spongebob (5 Rounds for reps)

For Reps

5 Sets

3:00 AMRAP

24 Wall Balls (Rx 20/14, S 16/12)

18 Toes to Bar

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

Rest 2:00 between sets
-

Stimulus: Muscular Endurance Intervals / Quad + Midline Interference

Strategy: The strategy today is to go for as long as possible on this workout for our higher level athletes and to strive for bigger sets than normal for all athletes. This might be at the expense of the total reps achieved on the workout, but will help us build stamina and endurance in our movements. This is ultimately the goal and the idea behind putting this type of volume during Week 1 of the cycle. Imagine a workout Week 6 that is 3 rounds for Time of 24 Wall Balls, 18 Toe to bar and 12 Burpee Box Jump Overs. By going for big sets here with rest between, we can train the idea of tackling a 3 round workout like that with faster transitions and possibly breaking into quick short sets, but overall we are developing the ability to hit that at a must faster clip by building the stamina and endurance here.

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

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, Increasing Intensity

:30 Echo Bike

10 Barbell Good Mornings

10 Reactive Quarter Squat Jumps

-

2 Sets

:30 Foam Roll Thoracic Extension

:30 Extended Reverse Plank Bridge

8/8 Quadruped Thoracic Rotations

-

3 Sets

1-3 Back Rack Jump to Split

1-3 BTN Press in Split

1-3 Jerk Recovery, Front Foot Step Back First

1 Split Jerk + Recovery

Can add light loads to the specific barbell prep if necessary

Split Jerk (Every 2:00 x 6 Sets
Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 70%
Set 2: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 75%
Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 80%
Set 4: 1 Split Jerk @ 85%
Set 5: 1 Split Jerk @ 85%
Set 6: 1 Split Jerk @ 85%
)

*For the pause split jerk, hold the dip and catch for 1 second each.

*On the pause split jerk + split jerk complexes, note that the 2 x 1+1 is two sets of 1+1 resting as needed between. Do not perform 4 reps straight

Quailman (3 Rounds for reps)

9:00 EMOM

min 1: 18 /14 Cal Row or Ski or 13/10 Cal Bike

min 2: Max Clean & Jerk (Rx135/95, S 115/75)

min 3: Rest
Stimulus: Barbell Cycling and Conditioning

Strategy: The goal here is to have the bike be at a pace that is challenging, but not deadly. We want to hit the bike at around 80-85% intensity to allow us 5-10 seconds to walk off and get into the barbell cycling component. The focus shifts here to trying to bring the heart rate down a bit, focus on breathing and hit quality quick singles here about every 4-6 seconds

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

View Public Whiteboard

Metcon (No Measure)

Partner training

Partner 1:

100' KB Farmers carry

10 KB sumo deadlift

10 KB high pull

10 KB swings

Partner 2:

200m walk

20 Box step ups

***Both partners start at the same time

***Continue to switch after each set

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)

Bench press

5x5 at 78-82%

B/T each set. 10 diamond push-ups

Then..

5 sets

10 BB close grip bench press

10 DB pull overs

15 DBs standing flys

***

5 sets

8 Seated shoulder press (65-68% for 1RM)

B/T each set. 10 DBs front delt raises and 10 DBs rear delt raises

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)

400m Run

-

:30/:30 Couch Stretch

:60 Alternating Active Pigeon Stretch

:30/:30 Active Scorpion Stretch

:60 Alternating Crucifix Stretch

-

2 Sets

10 Russian Kettlebell Swings

5 Pause Goblet Squats + 5 Goblet Squats

10 Bar Kip Swings

10 Alternating Lateral Lunges

Paused Front Squat (Take 10:00 minutes
Work up to a Heavy Pause Front Squat (2 sec)
)

Front Squat (2 Rounds for weight)

3 Front Squats @ 85-90% of Heavy for the Day

5 Front Squats @ 80% of Heavy for the Day

*No Pause on the Drop Sets

Rocket Power (Time)

3 Rounds for Time

20 Pull-Ups

20 American Kettlebell Swings (Rx53/35, S 44/26)

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

Time Domain: 11:00-15:00

Time Cap: 18:00
-

Stimulus: Muscular Endurance / V02 Max

Strategy: Start off on the pull-ups and kbs conservatively with the approach to break early to save grip and forearms with the knowledge that towards round 3 the arms will be very fatigued and the pull-ups will be exponentially harder to hang onto. The best plan is quick short sets, manageable rest periods and maintaining pace on the run somewhere between 2-5k run pace.

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

Cat-Cow

Scap Push-Ups

Alt Active Pigeon

Deadbugs

Glute Bridges

A: 4 Sets (Weight)

4 Sets:

6-8 Bulgarian Split Squats w/IR @ 3010 (ea side)

8-10 Inverted Rows

*Record BSS weight.

B: 3 Rounds (Time)

3 Rounds:

1min Cals on Machine*

8-10 Elevated Push-Ups

8-10 Goblet Squats

8-10 Side Plank Rotations (ea side)

Score = time to complete 3 rounds

*Use a moderate pace on the machine in round 1 and then try to match a consistent amount of calories in rounds 2 and 3

Cooldown (No Measure)

Pigeon stretch

Open book stretch

Legs on wall 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 - HGX-FIT

View Public Whiteboard

Metcon (No Measure)

2 Rounds: Barbell only

Buy-in: 400m

20 Reverse curls

30 Strict shoulder press

40 Reverse lunges

50 Ceiling crunch

40 Curtsy lunge

30 Good mornings

20 Bicep curls

Cash out: 400m

***Rest :90sec b/t rounds

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 run

10 updog/down dog

10 bird dog

10 thread the needle

5 inchworm

2-3x :10-:15 dead hang

Pull-ups (7 min EMOM of set # of selected pull-up progression)

Review different pull-up progressions and choose progression/set # of reps for EMOM

Pull-up

Pull-up to low bar

Jumping pull-up

Banded pull-up

***Ring Rows if uncomfortable on the bar

Summer Stations (No Measure)

2x through

Do 1 min of work and :30 to transition

Station 1: Burpees (scaled to box)

Station 2: DB push press

Station 3: Air Squats to box

Station 4: Shuttle run

Station 5: 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 - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

2 Sets

1:00 Cardio Choice

10m Walking Quad Stretch

10m Ostrich Walk

10 Alternating Curtsy Lunges

Burnt Rubber (3 Rounds for time)

3 Sets, Each. For Time

500/450m Row

100ft (30m) Farmers Lunge 53/35lb

30/22 Cals

Rest 1:1

*Round Down to the nearest minute. This means if you complete in 5:20, Rest until the 10:00 mark to make the next round easy to track for time purposes. If you complete at 6:30 this means you will rest until 13:00 as that is directly at the 6:30 mark when resting 1:1. This much rest may seem deceiving, but that just means you need to go hard.
--

Score = Slowest Round

Primary Objective: Complete each set in under 6:00 minutes

Secondary Objective: Complete the Walking Lunge in 50ft (15m) Unbroken Segments

Optional Accessories: Hips, Knees, and Back (Checkmark)

4 Sets, For Quality

8 Reverse Nordic Curls

10 Barbell Hip Thrust + 10 sec Hold on Last Rep

15 Weighted Hip Extensions