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
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Incline bench press 5x3 at 88%
Into…4 sets
20 DBs incline bench press
20 DBs close press
20 DBs barrel press
20 DBs fly scoops
Max effort push-ups
****
Core
Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
The Phoenix 6/14 @ 630PM
HomeGrown AthletX - Mom's Strength Conditioning
Warm-up (No Measure)
Machine of choice
Offset pelvis lifts
Offset cat-cows
Deadbugs
Wall-assisted hip airplanes
Banded lateral side steps
A: 4 Sets (Weight)
4 Sets:
8 KB Staggered Stance Deadlifts w/Internal Rotation (ea side)
10 Pallof Press Rotations (ea side)
*Record KB weight
B: 4 Rounds (Weight)
4 Rounds:
10 Alt KB Side Lunges w/Knee Raise
12 Straight Arm Banded Lat Pulls
20sec Crawling (ea direction)
* record KB weight
Cooldown (No Measure)
Adductor rockbacks
Single-leg forward fold
Legs on wall downtrain breathing
Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
The Phoenix 6/14 @ 630PM
HomeGrown AthletX - Functional Fitness
Warm-Up (No Measure)
3 Sets
:30 sec Row
:15 sec Transition
:30 sec Jump Rope
:15 sec Transition
-
1:00 Alternating Active Pigeon Stretch
30/30 second Kettlebell Hip Shift
1:00 Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups
-
2 Sets
10 Romanian Deadlifts
10 Russian Kettlebell Swings
:30/:30 sec Side Plank
:30 sec Dead-Bugs
Deadlift (Every 3:00 minutes, 4 Sets
3 Reps @ 80%
3 Reps @ 85%
2 Reps @ 90%
2 Reps @ 90%
)
*Immediately following each set of deadlifts, perform 3 max effort vertical jumps, resetting each rep.
Bulldozer (4 Rounds for calories)
For Max Calories
4 Sets
2:00 AMRAP
12-9-7-5 Deadlifts (Rx 275/185, S 225/155)
50 Double Unders (A: 100 singles)
-Max Cals in the Remaining Time
Rest 1:00 b/s
--
Stimulus: Posterior Chain / Muscular Endurance
RPE: 8/10
Primary Objective: Achieve more than 1:00 of time on the rower to accumulate max calories
Secondary Objective: Complete 20/16+ Cals per interval
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
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Buy-in: 25/25 Tall kneeling DB Halos
1-2-3-4-5-6-7-8-9-10-11-12
DB SA devil press
DB SA Hang clean and jerk
DB Curtsy lunge
Cash out 25/25 Tall kneeling DB Halos
****
3 sets
20 DB Russian twist (left/right = 1rep)
20 DB Crush grip bicep curl
20 Banded overhead tricep ext
Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
The Phoenix 6/14 @ 630PM
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Ladder or relays
Shoulder Press (5x5 on the 2:00, building in weight
)
Back and Forth Partner Workout (No Measure)
12 E2MOM:
Alternating with partner
Station 1: Row for max meters
Station 2: AMRAP
*10 jumprope
*10 sit-ups
Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
The Phoenix 6/14 @ 630PM
HomeGrown AthletX - Functional Fitness
Warm-Up (Checkmark)
2:00 minute Air Bike
-
2 Sets, For Quality
40 second Elevated Prayer Stretch
20 second Extended Reverse Plank Bridge
-
3 Sets, For Quality
15 Glute Bridge Banded Pull-Aparts
8 Burpees to Target
5 Strict Knee to Chest
Bench Press (Every 2:30, 5 Sets
Set 1: 5 Reps @ 75%
Set 2: 4 Reps @ 80%
Set 3: 3 Reps @ 83%
Set 4: 3 Reps @ 85%
Set 5: 2 Reps @ 85%+
*Immediately after each set of Bench Press perform 3 Plyometric Push-Ups)
Nichlas (3 Rounds for time)
3 Sets, For Time
5-4-3-2-1 Push-Ups
1-2-3-4-5 Burpee Pull-Ups
Rest 90 seconds between sets
Score = Slowest Set
Goal: 2:00-3:00/Set
Primary Objective: Even Split Across
Secondary Objective: Slightly descending splits from 1-3. This would look like, 2:30, 2:28, 2:25
Stimulus: Muscular Endurance / Bodyweight Conditioning
RPE: 7/10
[Levels: Nichlas] (3 Rounds for time)
Level 2:
As prescribed
----
Level 1:
3 Sets, For Time
5-4-3-2-1 Box Elevated Push-Ups
1-2-3-4-5 Burpee Jumping Pull-Ups
Rest 90 seconds between sets
----
Masters 55+:
As prescribed
----
Competitor:
Rest Day
--
Big Class Option
As prescribed
--
Hotel Gym / Travel / Limited Equipment
As prescribed
Mobility
PRVN Recovery #2
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
Optional Accessories (Checkmark)
5 Sets
5 Tempo Ring Pull-Up (5151)
5 Tempo Ring Dips (5151)
-Max L-Sit Hold
Rest as needed between sets and exercises
*Can do this with a Toenail spot assist and work through the range of motion with just a small amount of assistance to keep the tempo strict and really work on the control here.
Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
The Phoenix 6/14 @ 630PM
HomeGrown AthletX - Functional Fitness
Warm-Up (Checkmark)
5:00 Cardio Choice
-
1:00 minute Foam Roller Thoracic Spine Extension
30/30 second Glute Smash and Floss
30/30 second Couch Stretch
-
3 Sets, For Quality
30 sec Bike (10 sec Easy, 10 sec Mod, 10 sec Hard)
15 sec Alternating Box Step-Ups + 15 sec Box Jump
15 sec KB Deadlifts + 15 sec KB Russian Swing
Into the Wild (5 Rounds for reps)
Teams of 3-4
20:00 EMOM, 5 Sets
minute 1: Calorie
minute 2: American Kettlebell Swings
minute 3: Box Jump Overs
minute 4: Rest
Kettlebell: (Rx53/35, S 44/26)
Box: (Rx24/20, S 20/16″)
Score = Total Sum of Reps
Primary Objective: Consistent strong effort across all sets
Secondary Objective: Maximum Total Reps
Stimulus: Quad Stamina / Lactate Threshold
RPE: 8/10
Mobility
PRVN Recovery #7
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