Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Mom's Strength Conditioning

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Warm-up (No Measure)

Cat-Cow

Scap Push-Ups

Alt Active Pigeon

Deadbugs

Glute Bridges

A: 3 Sets (Weight)

3 Sets:

6-8 Single-Leg KB Deadlift (ea side)

15-30sec Banded Side Step (ea side)

~Rest as needed b/w sets~

*Record DL weight.

B: 3 Sets (Checkmark)

3 Sets:

8-10 Incline Push-Ups

8-10 Ring Rows

C: AMRAP (AMRAP - Rounds and Reps)

1min Moderate Pace Cals on Machine

8 Pallof Press Squats (right side)

30-45sec Plank or Quadruped DB Pull Throughs

8 Pallof Press Squats (left side)

Cooldown (No Measure)

Single leg forward fold

Adductor rockbacks

Child's pose downtrain breathing

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

3x

15 banded pull aparts

10 light db push press

Bench Press (5x3 on the 2:00)

Build up in weight

AMRAP 3min x3 (No Measure)

3 min AMRAP

15 db bench press

10 hanging knee raises

15 Russian kb swings

Rest 2 min

Bonus abs! (No Measure)

EMOM

:30 plank

:30 flutter kick

:30 Russian twist

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Functional Fitness

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Warm-Up (No Measure)

3:00 Cardio Choice

-

2 Sets

:30 Foam Roll Thoracic Extension

:30 Extended Reverse Plank Bridge

8/8 Quadruped Thoracic Rotations

-

3 Sets

Back Rack Jump to Split

BTN Press in Split

Jerk Recovery, Front Foot Step Back First

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 @ 73%
Set 2: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 78%
Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 83%
Set 4: 1 Split Jerk @ 88%
Set 5: 1 Split Jerk @ 88%
Set 6: 1 Split Jerk @ 88%)

*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.

Pantera (AMRAP - Rounds and Reps)

10:00 AMRAP

2 Power Clean

4 Push Press

8 Chest to Bar Pull-Ups

Barbell: (Rx 185/125, S 155/105)
--

Goal: ~8+ Rounds

Primary Objective: Complete the barbell complex and chest to bar unbroken

Secondary Objective: Maintain as close to 1:00 / round as possible

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - HGX-FIT

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Metcon (No Measure)

5 sets

10 Pendlay rows (135/105)

12/12 DBs Gorilla rows (50/35)

Rest b/t sets: 1min

***

5 sets

12 Yates rows

12/12 Plate halos

Rest b/t sets: 1min

***

4 Supersets:

10 DBs Hammer curls

“21”

Immediately into..

4 Supersets:

15 BB Drag curls

15 DB SA seated bicep curls

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training

12 Ring rows

12 Ring push-ups

10/10 DB Hammer curls

10/10 DB Zottman curls

***

10/10 KB Bent over rows

15 Red banded face pulls

***

Halos

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Functional Fitness

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Warm-Up (No Measure)

12:00 EMOM

min 1: 12/9 Calorie Row or Ski

min 2: 6 Lateral Burpees over the Rower

min 3: 12 Crossover Step-Overs

min 4: 8 Step-Down Box Jumps

*May add light loads to the crossover step-overs if desired

Sham Pain (3 Rounds for time)

For Time:

Every 8:00 x 3 Sets

15-12-9 Cal Row or Ski or 15-8-6 Cal Bike

12-9-7 Burpee Box Jump Overs (Rx24/20, S 20/16″)

*Female: 12-9-7 cal Row or Ski or

9-7-5 cal bike
Goal: 4:00-5:00/ Set

Score: Average Interval Time

Primary Objective: Burpee Box Jump Over Pace

Secondary Objective: Consistent Times Across Sets

Optional Accessories (13 Rounds for reps)

For Quality:

15:00 EMOM

Minute 1 - :30 Weighted Plank

Minute 2 - :30 Hanging Flutter Kicks

Minute 3 - :30 Weighted Russian Twists
--

The goal is to go unbroken for the :30 working windows, so pick loads for the russian twist or a bent knee flutter position as needed.

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

2:00 Cardio Choice

-

:30/:30 Samson Stretch

:30 Extended Reverse Plank Bridge

:30 Wall Thoracic Extensions

-

2 Sets

6 Inchworm Push-Ups

10 Alternating Down Dog Toe Touch

10 Alternating Goblet Cossack Squats

Paused Front Squat (Take 10:00 to Establish
1RM Pause Squat (1sec) )

Front Squat (Then
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)

The goal is to complete all the Front Squats on a 15:00 Clock

Rolling Thunder (AMRAP - Rounds and Reps)

11:00 AMRAP

13 Deadlifts

8 Front Rack Lunges

5* Strict Handstand Push-Ups

Load: (Rx155/105, S 125/85)

Add 2 Strict Handstand Push-Ups Each Set
Goal: ~6+ Rounds

Primary Objective: Complete the Deadlifts and Front Rack Lunges in under 1:00

Secondary Objective: Maintain unbroken strict handstand push-ups as long as you can

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training:

15 Box step-ups

15 Box squats

100M walk

****

10 KB swings

10 KB sumo high pull

10/10 DB Arnold press

100M farmers carry (high/low)

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

Metcon (No Measure)

Bench press: Every :90 sec

10 x 3 at 90%

Then..

3 sets

10 DBs flat bench press

10 DBs close grip press

10 DBs barrel press

***

3 sets

5 Seated shoulder press (72-75% for 1RM)

B/T each set. 10 DB pullovers

3 sets

12 DBs rear delt raises

12 DBs front delt raises

12 Plate Yu raises

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

6:00 ,For Quality

:20 Forward and Back Line Hops

:20 Side to Side Line Hops

:30 Alternating Active Pigeon Stretch

10 Alternating Skater Jumps

10 Scapular Pull-Ups

The Long and Short of it (4 Rounds for calories)

Every 8:00 minutes, 4 Sets ( 2 @ each station)

Station 1:

800m Run (A:54/44 Cal Bike)

into..

2 Rounds

7 Bar Muscle-Ups (A: C2B Pull Ups)

50 Double Unders (A: 100 singles)

In Remaining Time…

-Max Cal

Station 2:

30 Alternating Angels Press

Into..

2 Rounds

15 Knee to Elbows

50 Double Unders (A: 100 singles)

In Remaining Time..

-Max Cals

Dumbbell Load: (Rx50/35, S 40/25)

Angles Press = *Single Arm Devils Press

*No Rest between stations
Goal: 100/70 Total Bike Calories

Primary Objective: Complete each buy-in to the Echo Bike Calories in under 6:00

Secondary Objective: Achieve consistent paces across on the Echo Bike with the goal of completing 25/17 Cals each time you are on the bike

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