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

View Public Whiteboard

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

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

View Public Whiteboard

Warm-Up (Checkmark)

2 Sets (6:00 minutes)

10/10 Quadruped Adductor Rock Backs

30/30 sec Couch Stretch

30/30 sec Pigeon Pose

3 Sets, For Quality (6:00 minutes)

10 Bootstrap Squats

5 Tall Muscle Cleans

5 Tall Power Cleans

10 Back Rack Cossack Squats

5 Barbell Squat Jumps

Back Squat (Every 3:00 for 15:00 minutes
5 Back Squats @ 75%+
+
3 Seated Box Jumps to High Box.)

We should be working with loads from 75-87%+ on the barbell today with the goal of building to a true heavy 5 for the day. Challenge the height on the box, but of course to just a safe height. We are looking to really hit extension well and develop power.

Closer to the Sun (Time)

3 Rounds for Time

15 Power Clean

21-15-9 Toe to Bar

15 Thrusters

21-15-9 Bar Facing Burpees

Load: (Rx 115/75, S 95/65)

Goal: 9:00-12:00

Time Cap: 15:00
Primary Objective: Complete the workout in the fastest overall time

Secondary Objective: Remain unbroken on the Toe to Bar and Thrusters

Stimulus: Barbell Conditioning / Anaerobic Threshold

RPE: 9/10

PRVN Recovery #9

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 - Uniquely Abled Fitness

Warm-up (No Measure)

250 run

Arm circles

Banded pull-aparts

Leg kickovers

Hollow rocks

Superman

DB floor press

Waterfall (AMRAP - Rounds and Reps)

15 bench press

10 dual db box step ups/ski Erg cal ???

5 devil's press/10 db snatch

*One partner must complete the move before the other partner starts

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

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Warm-up (No Measure)

Row

Glute Bridges + Walkouts

Deadbugs

Leg Swings

Inchworms

A: 4 Sets (Weight)

4 Sets:

8 KB Staggered Stance Deadlifts (ea side)

30-45sec Elevated High Plank to Elbow

*Record KB weight

B: 3-4 Rounds (Weight)

3-4 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

View Public Whiteboard

Warm-Up (Checkmark)

2 Rounds

15 Banded Face Pulls

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations

----

2 Rounds

30 sec Row

30 sec Shuttle Runs (25/25ft, 7.5/7.5m)

8/8 Quadruped Thoracic Rotations

2 Wall Walks

10 Wall Facing Shoulder Taps

"Northern Wind" (AMRAP - Rounds and Reps)

20:00 AMRAP

450/400m Row or Ski

300m Run (A: 25cal bike)

15ft Handstand walk (A: 2 WallWalks)

5* Strict Pull-Ups

Add 3/2 Strict Pull-Ups each round
Primary Objective: Complete ~5 rounds

Secondary Objective: Keep the Handstand Walk Unbroken throughout the workout

Stimulus: Aerobic Threshold / Gymnastics Conditioning

RPE: 7/10

Mobility

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

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner training

10 Ring rows

10 Ring push-ups

10/10 Zottman curls

10/10 Hammer curls

***

10 KB deadlift/RDL

10 KB high pull

Walking 200m

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)

8 sets

8 Pendlay rows (135/105)

8 BB shrugs (from the rig) )225/185)

***

3 sets

8/8 DBs Gorilla rows

12 BB drag curls

3 sets

8/8 DBs Renegade rows

“21” weighted

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

View Public Whiteboard

Warm-Up / Body Heat

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

Barbell Prep

3 Sets, Building Loads

Hang Snatch High Pull

Hang Power Snatch

Overhead Squat

Snatch Balance

Squat Snatch

Snatch Complex (5 Rounds for weight)

Every 2:00 minutes, 5 Sets

2 Hang Power Snatch + 1 TnG Squat Snatch

Perform all sets between 80-90% of 1RM Power Snatch.
Reset in the hip each time. Do not rush these and 'touch and go' them through the hip. Embrace the time under tension. The complex must be unbroken.

Momentum (Time)

7 Rounds for Time

7 Hang Power Snatch

9 Push Press

35 Double Unders (A: 70 Singles)

Barbell: (Rx 95/65, S 75/55)
Goal: 7:00-11:00

Time Cap: 12:00

Stimulus: Barbell Cycling and Efficiency

RPE: 8/10

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training;

100m farmers carry (high/low)

8 Barbell shoulder to overhead

8/8 DB Arnold press

****

15 box step ups (with wall ball or dumbbell)

100m walk

15 box step 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

View Public Whiteboard

Mobility Prep

2:00 minute Echo Bike

1:00/1:00 Active Scorpion Stretch

:30/:30 sec Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 Alternating Active Pigeon Stretch

-

Barbell Prep

2 Sets

10/10 Single Leg Barbell Romanian Deadlifts

10 Sumo Stance Good morning @ 3311 Tempo

Core / Primer (Checkmark)

5 Sets, For Quality

5 Glute Bridge w/5 sec Pause at Extension

10 Alternating Hollow Knee Tucks

10 Tall Plank Knee to Elbows

Panic at the Disco (AMRAP - Rounds and Reps)

For Reps:

5 Sets

3:00 On/1:00 Off

6-8-10-12-14...

Calories

Deadlift

Abmat Sit-Ups

Barbell: (Rx 185/135, S 155/115)

*Women start at 4 Calories and increase by 2 each round

Score = Total Rounds + Reps

*You will pick up where you left off each AMRAP.
Goal: 6 Rounds

Score: Rounds + Reps

Stimulus: Posterior Chain / Core

RPE: 7/10

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

Optional Accessories (Checkmark)

3 Sets, For Quality

10 Prone Y-T-W

45 second Sorenson Hold