All Posts in Uncategorized
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
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
Stimulus: Quad Endurance and Aerobic Capacity
RPE: 9/10
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 - 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 - HGX-FIT
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 - Functional Fitness
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
Stimulus: Posterior Chain and Upper Body Vertical Push
RPE: 8/10
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 - Functional Fitness
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
Stimulus: Muscular Endurance and Aerobic Capacity
RPE: 7/10
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
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)
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 - 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 - Functional Fitness
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 - Mom's Strength Conditioning
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