Archives for June 2024
Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
The Phoenix 6/14 @ 630PM
Modified Schedule 4th of July classes at 7AM, 8AM and 9AM
July 5th No 5AM class
UAF class canceled June 16th
HomeGrown AthletX - Functional Fitness
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
Deadlift (Take 15:00 minutes to Establish
3RM Deadlift
)
Walking on Walls (Time)
For Time
5 Wall Walks
15 Wall Balls
20 Box Jump Overs
30 Wall Balls
20 Box Jump Overs
15 Wall Balls
5 Wall Walks
Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Box Height: (Rx24/20, S 20/16″)
--
Goal: 7-11 minutes
Time Cap: 12 minute
Stimulus: Leg Stamina
RPE: 7/10
Primary Objective: Complete each movement in as close to a minute as possible
Secondary Objective: Complete the sets of 15 Wall Balls unbroken.
PRVN Recovery #7 (Checkmark)
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
The Phoenix 6/14 @ 630PM
Modified Schedule 4th of July classes at 7AM, 8AM and 9AM
July 5th No 5AM class
UAF class canceled June 16th
HomeGrown AthletX - Functional Fitness
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
-
2 Sets, For Quality
30/30 second Kettlebell Hip Shift
1:00 minute Alternating 90-90 Hip Switch
--
Then into the Rowing Technique and Running Skills and Drills
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
A: 120/90 cal bike =1mile run
Goal: 20:00-25:00 minutes
Time Cap: 30 minutes
Stimulus: Aerobic Capacity
RPE: 9/10
Primary Objective: Have the same split on the first mile as the second mile
Secondary Objective: Maintain your 5k pace on the Row
Optional Accessories / Core Finisher (Checkmark)
For Completion:
3 Sets, For Quality
:10 Hollow Hold + 10 V-Ups
-rest :30 seconds-
:10 Glute Bridge Hold + 20 Glute Bridges
-rest :30 seconds-
20 Weighted Russian Twists + 20 Russian Twists
Rest :60 seconds Between Sets.
Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
The Phoenix 6/14 @ 630PM
Modified Schedule 4th of July classes at 7AM, 8AM and 9AM
July 5th No 5AM class
UAF class canceled June 16th
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Incline bench press
3 x 3 at 90-93@
Immediately into
4 sets
12 BB close grip bench press
15 DBs standing flys
4 sets
12 DBs barrel bench press
15 DBs tate floor press
Supersets: NO rest during the 3 sets
3 sets
12 BB reverse curls
12 BB tricep ext (behind the neck)
3 sets
12 DBs hammer curls
12 DBs skull crushers
3 sets
12 BB drag curls
12 Diamond push-ups
Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
The Phoenix 6/14 @ 630PM
Modified Schedule 4th of July classes at 7AM, 8AM and 9AM
July 5th No 5AM class
UAF class canceled June 16th
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training
Partner 1:
10 Ring rows
10 Ring push-ups
Partner 2:
Letters Y-T-W (10 reps each letter)
****
Interval training
KB swings
KB high pull
KB walk
DB shoulder to overhead
DB hammer curls
walk
Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
The Phoenix 6/14 @ 630PM
Modified Schedule 4th of July classes at 7AM, 8AM and 9AM
July 5th No 5AM class
UAF class canceled June 16th
HomeGrown AthletX - Functional Fitness
Warm-Up (No Measure)
2 Sets
10 PVC Pipe Passovers
10 PVC Pipe Around the Worlds
:30/:30 sec PVC Pipe Prayer Stretch
--
3 Sets
10 Alternating Dumbbell Hang Snatch
10 Deep Lunge Mountain Climber Lunges
:10/:10 Sec Single Leg Glute Bridge Hold
5 Wall Touch Reactive Jumps
–
3 Sets, With Empty Barbell
Hang Snatch High Pull
Hang Muscle Snatch
Snatch Grip Push Press
Overhead Squat
Snatch Balance
High Hang Squat Snatch
Snatch (Every 90 seconds, Until Heavy
1 Power Snatch + 1 Squat Snatch
*Once you can no longer Power Snatch, continue with only 1 squat snatch until you reach a heavy for the day.
Starting @ 70% of Power Snatch)
Cap 12 Sets
Ingrid (Time)
10 Rounds For Time:
3 Snatches (Rx135/95, S 115/75)
3 Burpees Over the Bar
Goal: 5:00-8:00 minutes
Time Cap: 12:00 minutes
Stimulus: Barbell Conditioning
RPE: 9/10
Primary Objective: Keep consistent paces across all rounds. Find that groove and stay steady
Secondary Objective: Stay with quick singles of no more than 4 sec between reps on the barbell
PRVN Recovery #5 (Checkmark)
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
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
The Phoenix 6/14 @ 630PM
Modified Schedule 4th of July classes at 7AM, 8AM and 9AM
July 5th No 5AM class
UAF class canceled June 16th
HomeGrown AthletX - Mom's Strength Conditioning
Warm-up (No Measure)
Bike
Inchworms
Alt Active Pigeon
Thoracic Rotations
Bear Plank w/Ball Squeeze
Clamshells
Air Squats
A: 4 Sets (Weight)
4 Sets:
6-8 Bulgarian Split Squats @ 3010 (ea side)
6-8 Inverted Rows @ 1220
*Record BSS weight
B: 3 Rounds (Weight)
3 Rounds:
1min Bike
8-10 Elevated Push-Ups
8-10 Goblet Squats
8-10 Side Plank Rotations (ea side)
* record GS weight
Cooldown (No Measure)
Pigeon
Open Book
Puppy pose downtrain breathing
Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
The Phoenix 6/14 @ 630PM
Modified Schedule 4th of July classes at 7AM, 8AM and 9AM
July 5th No 5AM class
UAF class canceled June 16th
HomeGrown AthletX - Functional Fitness
Warm-Up (No Measure)
3 Sets
:30 sec Echo Bike
:30 sec Bootstrap Squats
:30 sec Inchworm Push-Ups
--
2 Sets
:30/:30 sec Samson Stretch
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
--
8-6-4-2
Barbell Strict Press
Barbell Back Squats
*Start with an Empty Barbell and increasing to starting percentages on the bar
Strength EMOM (10 Rounds for weight)
15:00 EMOM, 5 Sets
min 1: 3 Strict Press
min 2: 3 Back Squat
min 3: Rest
Weights start @ 80% and increase to 3RM for the Day
Race Pace (5 Rounds for calories)
5 Sets
1:00 minute AMRAP
10 Thrusters (Rx 95/65, S 75/55)
-Max Calories
Rest 1:00 b/s
Goal: 8/6+ Calories / Set
Stimulus: Quad Stamina / Anaerobic
RPE: 8/10
Primary Objective: Unbroken Thrusters
Secondary Objective: Consistent Calories Achieved Across All Sets
PRVN Recovery #9 (Checkmark)
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
The Phoenix 6/14 @ 630PM
Modified Schedule 4th of July classes at 7AM, 8AM and 9AM
July 5th No 5AM class
UAF class canceled June 16th
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
10 Rounds
12 KB Russian swings (53/35)
10 DB floor press (50/35)
8 TTB or Vups
6 Burpees over the KB
***At the start of 0:00 and every 2min - 5 Box Jumps or step ups
***Continue where you left off***
Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
The Phoenix 6/14 @ 630PM
Modified Schedule 4th of July classes at 7AM, 8AM and 9AM
July 5th No 5AM class
HomeGrown AthletX - Functional Fitness
Warm-Up (No Measure)
3:00 Cardio Choice
-
2 Sets,
20 sec Extended Reverse Plank Bridge
30 sec Elevated Prayer Stretch
-
3 Sets, For Quality
15 sec Nose to Wall Handstand Hold
5/5 Single Arm Ring Rows
50/50ft (15/15m) Bottoms Up Single Arm KB Waiters Walk
:30 sec Wall Sit
Slow Down (Time)
5 Rounds, For Quality
3/2 Rope Climbs
4 Turkish Get-Ups
50ft (15m) Handstand Walk
Load: (Rx50/35, S 40/25)
Stimulus: Skill / Strength/ Stability
RPE: 4/10
Primary Objective: Complete the 5 Rounds in under 20:00 minutes
Secondary Objective: Complete the Handstand Walk in 25/25ft (15/15m) Unbroken Segments.
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