Announcements

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 (Checkmark)

2 Sets, For Quality

1:00 Cardio Choice

5 Inchworm Push-Ups

10 Alternating Samson Lunges

10 Bar Kip Swings

5 Strict Knee Raises

Into..

2 Sets, For Quality Speed + Power

10/10 Single Leg Medicine Ball Rotational Toss

20 Parallel Rotational Medball Throw Drill

10 Skater Hop and Stick

Squat Clean (10:00 EMOM
Sets 1-5: 2 Reps @ 70-80%
Sets 6-10: 1 Rep @ 83%+)

Earth and Water (3 Rounds for reps)

15:00 EMOM

Min 1: Max Calories

Min 2: 15 Toe to Bar
--

Goal: Male = 125 +Calories / Female = 100+ Calories

Primary Objective: Complete all Toe to Bar Sets

Secondary Objective: Maintain 16/13+ Cals

Announcements

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 (Checkmark)

3 Sets, for Quality

10/7 Calorie Echo Bike, Building to Pace

10m Quadruped Crawl Slow Deliberate

6/6 Kettlebell Windmills

8/8 Side Lying Dumbbell External Rotation 30X0

:30 Extended Reverse Plank Bridge

then....

:60/:60 Shoulder Cars

Accessories (Checkmark)

For Quality:

5 Supersets

:15 Chin Over Bar Hold, Add Weight If Able

8 Pendlay Rows

-rest 1:00-

:15 Bottom of Ring Push Up Hold

12 Ring Push Ups

-rest 1:00-

Never Retreat, Never Surrender (AMRAP - Rounds and Reps)

For Rounds + Reps

4 Sets

4:00 On/2:00 Off

6 Strict Handstand Push Ups

8 Sumo Deadlift High Pull

14/10 Cal Row or Ski or 10/7 Cal Bike

*Pick up where you left off each interval.

Barbell: (Rx 95/65, S 75/55)
Goal: 10+ Rounds

Score = Total Rounds + Reps

Primary Objective: Maintain a pace of around 1:30 / round. This will mean that we should complete 2+ rounds during each 4:00 segment

Secondary Objective: Maintain unbroken sets on the Sumo Deadlift High Pull + Strict Handstand Push-Ups

Announcements

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

20 Box step ups

100m Farmers carry (high/low)

*****

10 Ring rows

10 Ring push-ups

10 DBs Hammer curls

*****

Together :

20/20 Halos

20/20 banded paloff press

Announcements

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)

Bench press: 15-18min to build to a heavy 1rep

5-5-4-4-3-3-2-2-1-1

Suggested percentages (75-78, 79-82, 83-85, 86-89, 90-93)

Immediately into..

5 sets

8 DB pullovers

8 DBs close grip press

***

3 sets

10 DBs Skull crushers

10 DBs Tate press

10 Hindu push-ups

***

Multiple sets

20/20 Tall kneeling KB around the world

Announcements

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: (Checkmark)

2:00 Cardio Choice

-

2 Sets, For Quality

40 second Dead-Hang or 20/20 Single Arm Hang

:30/:30 Kettlebell Hip Shift

1:00 Alternating 90-90 Hip Switch

:30/:30 Kettlebell Weighted Ankle Mobility

-

2 Sets, For Quality

8/8 Pistol Box Step-Down

10 Goblet Cossack Squat

20 second Glute Bridges

10 Ring Rows

Front Squat (Take 15:00 minutes to Complete
1 Rep @ 92%
3 Reps @ 88%
3 Reps @ 84%
5 Reps @ 80%)

What Is Your Profession? (Time)

For Time:

6 Rounds

10 Burpee Pull-Ups

20 Squats***

*Rounds 1/4 = Air Squats

*Rounds 2/5 = Wall Balls

*Rounds 3/6 = Pistols

Wallball: (Rx 20/14, S 16/12)to 10/9ft
--

Goal: 11:00-15:00

Time Cap: 16:00

Primary Objective: Complete the workout in under the time cap

Secondary Objective: Maintain Unbroken on all Squat Movements

Announcements

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)

Breathing on all-fours

Cat-Cow

Scap Push-Ups

Bear Plank w/ball squeeze

90/90 Hip Shifts

Bootstrap Squats

Band Pull Aparts

A: 3 Sets (Weight)

3 Sets:

6-8 Single Leg RDLs (ea side)

8-10 Banded Hip Thrusts

~Rest as needed b/w sets~

*Record RDL weight. Add band used in notes.

B: 3 Sets (3 Rounds for reps)

3 Sets:

8-10 Incline/Banded Push-Ups

8-10 Inverted Rows (1-2sec pause at top)

*Record reps completed and add variation used in notes.

C: AMRAP (AMRAP - Rounds and Reps)

16 Alt DB Hang Snatch

20-30sec Copenhagen Plank (ea side)

Cooldown (No Measure)

Single leg forward fold

Adductor rockbacks

Child's pose downtrain breathing

Announcements

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)

Seated (floor) strict shoulder press

EMOM 10min

5-5-4-4-3-3-2-2-1-1

*****

Buy-in, 40 DBs Curtsy lunge

20L/20R SA DB hang power cleans (50/35)

20L/20R SA DB shoulder to overhead

40 DBs Deadlits

Cash out 250M farmers carry

Announcements

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

5 Inchworm to Hollow

20 Plank Shoulder Taps

5/5 Single Arm Half Kneeling Kettlebell Clean + Windmill Press

:30-:45 Wall Sit

Strength + Stability Work (15 Rounds for weight)

5 Sets, For Load

1/1 Turkish Get-Ups

1/1 Sandbag to Shoulder

:30-45 Bear Hug Sandbag Hold

Rest as needed

The Wolverine (Time)

3 Rounds for Time

25 American Kettlebell Swings

25/20 Push-Ups

Kettlebell Load: (Rx53/35, S 44/26)
Goal: 5:00-7:00

Time Cap: 10:00

Primary Objective: Complete each round as close to 2:00 as possible.

Secondary Objective: Maintain unbroken sets of American Kettlebell Swings

Optional Accessories (Checkmark)

4-5 Sets, For Quality

9 Floor Dumbbell Pull-Overs

12 Dumbbell Tricep Skull Crushers

15 Floor Dumbbell Chest Flys

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 (Checkmark)

400m Group Run

-

2 Sets

:30/:30 Active Scorpion Stretch

1:00 Alternating Active Pigeon Stretch

-

3 Sets

:20 Wall Supported Handstand Hold

10 Alternating V-Ups

:20 Lateral Shuffle x (25/25ft, 7.5/7.5m)

Shaggy and Scooby (Time)

Partner Workout

10 Rounds for Time (5 Rounds / Partner)

2 Wall Walks

4 Shuttle Runs

20 Abmat Sit-Ups

4 Shuttle Runs

1 Shuttle Run = (25/25ft, 7.5/7.5m)

1:1 Work to Rest Ratio
-

Goal: 18:00-22:00

Time Cap: 25:00

Primary Objective: Complete each round as close to 2:00 as possible

Secondary Objective: Maintain unbroken Wall Walks. This means as soon as you come down from one, you go right back into the next rep.

[Shaggy and Scooby: Levels] (Time)

Level 2:

As prescribed

---

Level 1:

Partner Workout

10 Rounds for Time (5 Rounds / Partner)

2 Wall Walks to 20’’ off the Wall

3 Shuttle Runs

20 Abmat Sit-Ups

3 Shuttle Runs

1 Shuttle Run = (25/25ft, 7.5/7.5m)

1:1 Work to Rest Ratio

----

Masters 55+:

As prescribed

---

Competitor:

Kettlebell: 70/53lb, 32/24 kg

Box: 30/24’’

---

Big Class Option

Partner Workout

10 Rounds for Time (5 Rounds / Partner)

2 Wall Walks

4 Shuttle Runs

20 Abmat Sit-Ups

100m Sprint

1 Shuttle Run = (25/25ft, 7.5/7.5m)

1:1 Work to Rest Ratio

----

Hotel Gym / Travel / Limited Equipment, Solo

As prescribed

Mobility (Checkmark)

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Optional Accessories (AMRAP - Reps)

5:00 AMRAP

-Max Wall Facing Handstand Hold

*Every time you break perform 10 V-Ups

1 sec = 1 rep

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

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