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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

2 Sets

:30/:30 Couch Stretch

1:00 Alternating Active Pigeon Pose

:30/:30 Samson Stretch

-

2 Sets

:30 Jump Rope Practice

5 Bootstrap Squa t with Deep Squat Thoracic Rotations

:15 Passive Hang + :15 Active Hang

5 Strict Knee to Chest

-

Barbell Primer

3 Sets, with an Empty Barbell

Tall Muscle Clean

Tall Power Clean

Tall Clean

High Hang Power Clean

High Hang Squat Clean

Hang Power Clean

Hang Squat Clean

Clean (Every 90 seconds, Until Heavy
1 Power Clean + 1 Squat Clean
Start @ 70% of Power Clean and build)

*Once you can no longer Power Clean, continue with only 1 Squat Clean until you reach a heavy for the day.

Cap 12 Sets

Body Rock (Time)

3 Rounds for Time

75 Double Unders (A: 150 Singles)

20 Toe to Bar

10 Front Squats (Rx 185/125, S 155/105)

*Front Squats are from the Floor
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This workout was built off the 2024 Semifinal Workout #2 at this year's Semi's. The goal is to hit a similar time domain and stimulus as the top athletes in the world. We have reduced the overall volume and loading to allow for this and keep you moving in the range of that 10-13 minute time domain. The goal here is to move with purpose, stay in control and finish the last set of Front Squats strong.

Core / Midline Stability (Checkmark)

3 Sets, For Quality

10 Glute Ham Raises

:30 sec Sorenson Hold

:60 sec Forearm Plank Hold

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

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

PVC:

Pass throughs

Around the world

Thoracic twists

Lean w/ head through

Rowing Game

Hang Power Snatch (4x5 on the 1:30, building as you go. Focus on technique.)

Friday Fun! 15 min AMRAP (AMRAP - Rounds and Reps)

100 ft. single arm kb/db farmer's carry

10 hanging knee raises (scale jump to bar)

20 jump rope (scale line hops)

10 alternating db snatch

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

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

Every 2:00min

Row/Ski

Seated single arm DB hang shoulder to overhead

Row/Ski

Seated single arm DB front delt raise

Row/Ski

Seated single arm DB Zottman curls

Row/Ski

Seated single arm DB hammer curls

Rest 1min

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

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

8 rounds: EMOM

10 Cal

10 Pendlay rows (135/105)

Immediately into…

8 rounds: EMOM

10 Push press (95/75)

10 Cal

***

8 rounds: EMOM

10 Gorilla rows

15 BB drag curls

***

CORE

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

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

10/10 Staggered Stance Kettlebell Deadlift

Ferrigno (Time)

For Time

15-12-9

Dumbbell Bench Press

American Kettlebell Swings

Burpees

Rest 3:00

9-12-15

Burpees

American Kettlebell Swings

Dumbbell Bench Press

Dumbbells: (Rx50/35, S 40/25)

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

Time Cap: 20:00

Increase American Kettlebell Swings by 5 Each Set

Stimulus: Upper Body Interference / Pump Conditioning

RPE: 8/10

Primary Objective: Complete each segment of the workout in under 7 minutes

Secondary Objective: Maintain unbroken sets throughout all movements

Pump Session Finisher (4 Rounds for reps)

Every 2:00, 4 Sets

30 sec Max Banded Face Pulls

-15 sec Rest-

30 sec Max Floor Skull Crushers

PRVN Recovery #8 (Checkmark)

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

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

July 5th No 5AM class

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

3 Sets, For Quality

:30/:30 Sec Active Scorpion Stretch

5/5 Worlds Greatest Stretch

10 Alternating Cossack Squats

10 Jumping Lunges

1:00 Rowing Form and Mechanics

Work in Progress (2 Rounds for reps)

Part A)

5:00 AMRAP

60 Wall Balls (Rx 20/14, S 16/12), 10/9ft

-Max Calories

Rest 5:00 minutes

Part B)

5:00 AMRAP

Part A Calories

-Max Wall Balls

Leg Stamina Finisher (AMRAP - Reps)

5:00 AMRAP

Wall Sit for Time

*Starting @ 0:00, Complete 10 Alternating Lateral Lunges

1 sec = 1 rep

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

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

15min to build to a heavy 2rep

Immediately into..

5x5 at 75%

***

4 Supersets

10 DB floor press

10 DB close grip press

10 DB barrel press

10 DB standing flys

***

3 sets

10 DB pullovers

10 BB behind the neck tricep ext

10/10 DB skull crushers

***

Remaining time: Core

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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-up

2 Sets, For Quality

10/7 Calorie Echo Bike (Set 1 = Easy, Set 2: Moderate to Hard)

8 Scapular Pull-Ups

4/4 Single Arm Ring Rows

8 Alternating Step-Ups

4 Box Jumps

Diddy Kong (AMRAP - Rounds and Reps)

15:00 AMRAP

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

5/4 Strict Pull-Ups

10 Box Jump Overs (Rx24/20, S 20/16″)

1 Legless Rope Climb 15ft

*Box Jump Overs must be a step-down
Stimulus: Gymnastics Pulling Strength / Quad Stamina

RPE: 7/10

Primary Objective: Maintain a pace that settles in around 2:00-2:30 per round

Secondary Objective: Keep Echo Bike to under 45 sec each round

Pump Session Finisher (4 Rounds for reps)

Every 2:00, 4 Sets

30 sec Max Renegade Rows

-15 sec Rest-

30 sec Max Barbell Bicep Curls

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

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training:

10 ring rows

10 ring push-ups

****

10 KB swings

10 KB RDL

****

100m farmers carry (high/low)

100m single arm farmers carry

100m brisk/fast walk

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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

3 Sets, For Quality (10:00 Cap)

200m Run

10m/10m A-Skips + B-Skps

5 Tall Muscle Cleans

10 Behind the Neck Elbow Punch Throughs

8 Back Rack Reactive Quarter Squat Jumps

6 Bradford Press with Lockout

Iron Lung (Time)

5 Rounds for Time

600m Run (A: Bike 40/33 Cals)

10 Clean and Jerks (Rx135/95, S 115/75)
Goal Time 18:00-23:00

Time Cap: 25:00

Primary Objective: Complete the workout as close to 20:00 minutes as possible

Secondary Objective: Keep the Clean and Jerks to under 1:00 minute each set

PRVN Recovery #4 (Checkmark)

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose