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

View Public Whiteboard

Warm-up (No Measure)

Cat-Cow

Thoracic Rotations

Bird Dogs

Alt Deep Lunge Stretch

Glute Bridges

A: 3 Sets (2 Rounds for weight)

3 Sets:

6-8 Bulgarian Split Squats (ea side)

8-10 Banded Hip Thrusts

~Rest as needed b/w sets~

*Record BSS weight in “Round 1”. Record Hip Thrust weight (if any) in “Round 2”.

B: 3 Sets (Weight)

3 Sets:

8-10 Single-Arm DB Z Press (ea side)

8-10 Band Lat Pull Downs

*Record DB wt for Press and band used for pull downs in notes

C: AMRAP (AMRAP - Rounds and Reps)

1min Moderate Pace Cals on Machine

10-12 DB Hang Cleans

15-20sec Offset OH + Front Rack Marches (ea side)

Cooldown (No Measure)

Pigeon stretch

Internally rotated 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 - Functional Fitness

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Warm-Up (No Measure)

3 Sets, For Quality

10 PVC Pipe Pass Throughs

5 Overhead Squats

5 Snatch Balance

10 Medball Cleans

5/5 Quadruped Thoracic Rotations

Squat Snatch (On a 15:00 Clock
5-4-3-2-1 Touch & Go, For Load

Rest as needed
)

Extra Instructions / Scaling Adjustments

Rest as needed to remain unbroken. Start between 70-75% of 1RM Snatch and ascend by feel for the day, with a target of

Karabel (Time)

10 Rounds for Time

3 Power Snatch 135/95lb, 61/43kg

15 Wall Balls 20/14lb, 9/6kg

*Programmed for PRVN Affiliate July 9th, 2021
PS (Rx135/95, S 115/75)

WB (Rx 20/14, S 16/12)

Time Domain: 10:00-15:00

Time Cap: 18:00

Stimulus: Quad Stamina / Muscular Endurance

RPE: 8/10

Primary Objective: Complete each round in under 75 seconds

Secondary Objective: Remain unbroken on Wall Balls throughout

PRVN Recovery #7 (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

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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

3 Sets, For Quality

1:00 Cardio Choice

6/6 Kettlebell Windmill

2 Wall Walks + :10sec Nose to Wall Ho ld

6/6 Single Arm Ring Row s

10 Ring V-Out s

Bench Press (Every 2:00 x 5 Sets
2 Tempo Bench Press + 3 Bench Press
)

*For the tempo reps you will maintain a 3 second descent and 1 second pause on the chest.

Start at ~60% of your 1RM and build to an RPE 8 for the day (leave 2-3 reps in t

Truck Bed (Time)

5 Rounds for Time

15/10 Cals Bike

5/5 Single Arm Dumbbell Hang Clean and Jerk

15/10 Push-Ups

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

Goal: 8:00-11:00

Time Cap: 13:00

Stimulus: Shoulder Stamina / Muscular Endurance

RPE: 8/10

Primary Objective: Complete each round in under 2:00 minutes

Secondary Objective: Maintain unbroken Dumbbell Hang Clean and Jerks as well as the Push-Ups

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

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

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

2x through with partner:

10 sit-ups each (hold feet)

10 synchro jumping jacks

Stretch!

10 updog downdogs

10 cossack squat

10 birddog

10/10 straight legged kicks

PVC pipe game!

Deadlift (4x10 on the 3 min )

Push it! (AMRAP - Rounds and Reps)

14 min AMRAP

10 jumping pull-ups

10 wallballs to target/line

10 cals on machine

50 meter sled push

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

Metcon (No Measure)

Core: 10 EMOM

Abmat sit-ups

Russian twist (plate)

Vups/Knee ups

Hollow rock

Ankle touches

Plate crunches

Low plank

Side plank (right)

Side plank (Left)

Plate halos - Tall kneeling

****

EMOM: Unilateral (one dumbbell)

Right side

Burpee stand

Side bend

Russian swing

Hang clean and jerk

Shoulder to ovhd

100m Farmers carry

Rest

**Then repeat left side - together as a class

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)

For Quality

Every 3:00 x 3 Sets

200/180m Row

10 Kettlebell Deadlifts

8 Squat Jumps

6 Crossover Step-Up

Dazed and Confused (Time)

In Teams of 2

For Time

1 Partner Working on the Row or Ski

*5000/4750/4500m

1 Partner Working on the Remaining Chipper

100 American Kettlebell Swings

200 Single Kettlebell Step-Overs

100 Burpee Box Jump Overs

Kettlebell: (Rx53/35, S 44/26)

Box: (Rx24/20, S 20/16″)

*Calories Explained

Male/Male = 5k, Male/Female = 4750m, Female/Female = 4500m

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

July 5th No 5AM class

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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

2:00 minute Machine Choice

-

:20 Wall Thoracic Extensions

:30/:30 Couch Stretch

1:00 Alternating 90-90 Hip Switch

-

3 Sets, For Quality

25 Double Unders or 35 Single Unders

12 Wall Facing Shoulder Taps

10 Alternating Lateral Lunges

20 second Glute Bridges

Back Squat (Every 3:00 x 3 Sets
9 @ 65-70% of 1RM)

Gotta Hand It to You (AMRAP - Rounds and Reps)

10:00 AMRAP

5 Deadlift

25ft Handstand Walk (A: 2 wall walks)

50 Double Unders (A: 100 singles)

Barbell: (Rx 275/185, S 225/155)
-

Goal: Complete 5+ Rounds

Stimulus: Posterior Chain / Gymnastics Skill

RPE: 7/10

Primary Objective: Keep the pace to under 2:00 / Round

Secondary Objective: Maintain unbroken Deadlifts

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

July 5th No 5AM class

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

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up

Updog/downdog

scorpion

thoracic rotation

2x

5 box push ups

light db push press

Clean and Jerk (Build to heavy clean and jerk)

Partner WOD (AMRAP - Rounds and Reps)

20 db hang clean and jerk

20 cals on ski erg

20 box dips

100 m run together w/ heavy object

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

July 5th No 5AM class

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

HomeGrown AthletX - Mom's Strength Conditioning

View Public Whiteboard

Warm-up (No Measure)

Breathing on all-fours

Cat-Cow

Thoracic Rotations

Bird Dogs

90/90 Hip Shifts (on wall)

Glute Bridges

A: 3 Sets (2 Rounds for weight)

3 Sets:

6-8 KB Staggered Stance Deadlifts (ea side)

6-8 Staggered Hip Thrusts (ea side)

~Rest as needed b/w sets~

*Record DL weight in “Round 1”. Record Hip Thrust weight (if any) in “Round 2”.

B: 3 Sets (Weight)

3 Sets:

8-10 Seated DB Press

8-10 Banded Lat Pull Downs

*Record DB wt for Press and band used for pull downs in notes

C: AMRAP (AMRAP - Rounds and Reps)

AMRAP:

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

20-30sec Side Plank (ea side)

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

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

July 5th No 5AM class

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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

2 Sets, For Quality

40 second Elevated Prayer Stretch

20 second Extended Reverse Plank Bridge

5/5 Worlds Greatest Stretch

5/5 Single Arm Ring Rows 2020 Tempo

10 Alternating Cossack Squats

Partner Maxton (Time)

13 rounds for time with a Partner of:

8 strict pull-ups

26 box step-ups

21 burpees

Rx: With Weight Vest

♀ 14-lb vest, 20-inch box

♂ 20-lb vest, 24-inch box
In honor of Navy Corpsman Maxton Soviak, 22, who was among the 13 U.S. service members killed during the attack outside the Kabul airport in Afghanistan on Aug. 26, 2021.

Soviak was an avid CrossFit athlete who trained at CrossFit Hita, CrossFit Latte Stone, and Custom Fitness Guam. This workout includes some of his favorite CrossFit movements.

According to Harold Aranda, a family friend, “Max loved hard work, he loved the grind, and he never gave up. He was never one to put people down but rather pull them up to be great.”

First posted Nov. 11, 2021.

Goal Time: 35:00-40:00

Time Cap: 45:00

Stimulus: Hero WOD / Muscular Endurance

RPE: 8/10

Primary Objective: Complete within the goal time domain

Secondary Objective: Split the work evenly across partners

[Maxton: Levels] (Time)

Level 2:

13 rounds for time with a Partner of:

8 banded strict pull-ups

26 box step-ups

21 burpees

No weight Vest

24/20’’ Box

Level 1:

13 rounds for time with a Partner of:

8 Ring Rows

20 box step-ups

16 Burpees

No weight Vest

20’’ Box

Masters 55+:

13 rounds for time with a Partner of:

8 strict pull-ups

26 box step-ups

21 burpees

No weight Vest

24/20’’ Box

Big Class Version:

As prescribed

Competitor:

As prescribed, Solo

Travel/Hotel:

As prescribed, Step-Up on 20’’ Bench or Chair

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

Optional Accessories (Checkmark)

4 Sets

:15 Chin over Bar Pull-Up Hold

5 Strict Ring Dips

:15 Top of Ring Dip Support Hold

Add assistance if needed on the support holds or main sets to sustain unbroken, challenging movements