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)
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
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
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
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
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 - Mom's Strength Conditioning
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
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