All Posts in Uncategorized
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
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 - Functional Fitness
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 - 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 - 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
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
We are placing a hard time cap on the workout to keep the stimulus of the workout and really work in that time frame of trying to keep this workout as close to 20:00 minutes as possible.
Stimulus: Barbell Conditioning / Muscular + Aerobic Endurance
RPE: 9/10
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
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 - Mom's Strength Conditioning
Warm-up (No Measure)
Dynamic general warm-up/stretching
Breathing with Cat-Cow
Thoracic Rotations
Wall-assisted hip airplanes
Banded shoulder warm-up
Banded good mornings
A: 3 Sets (Weight)
3 Sets:
6-8 Staggered Hip Thrusts @ 1230 (ea side)
10-20sec Modified Copenhagen Plank (ea side)
*Record Hip Thrust weight
B: 3 Sets (Weight)
3 Sets:
8-10 KB/DB Romanian Deadlifts @ 1030
8-10 Bird Dog Rows (ea side)
* record RDL weight
C: Finisher (if time) - 6min EMOM: (No Measure)
6 Min EMOM:
Min 1: DB Cleans
Min 2: DB Shoulder to Overhead
Min 3: Offset OH + Farmer Carry (switch at 30sec)
Cooldown (No Measure)
Adductor rockbacks
Single-leg forward fold
Child's pose downtrain breathing
Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - Functional Fitness
Warm-Up (No Measure)
2:00 minute Cardio Choice
-
2 Sets, For Quality
40 second Elevated Prayer Stretch
20 second Extended Reverse Plank Bridge
-
3 Sets, For Quality
15 Glute Bridge Banded Pull-Aparts
8 Burpees to Target
4/4 Single Ring Rows 21x1 Tempo
4 Tall Box Jumps
Bench Press (Take 15:00 minutes to Establish
3RM Bench Press)
--
We should ideally build up with sets of 1-3 reps at a time until we reach about 85% on the bar, then rest 2:00-3:00 minutes before performing a 3 rep max. Ideal scale modifications today would be moving to a Dumbbell Bench Press or Floor Press.
Muscle Beach (AMRAP - Rounds and Reps)
12:00 AMRAP
2 Rope Climbs
8 Push-Ups
20ft (6m) Handstand Walk
8 Burpee Box Jump Overs 24/20''
Goal: ~5 Rounds
Stimulus: Upper Body Gymnastics Density
RPE: 7/10
Primary Objective: Complete each round in under 2:30
Secondary Objective: Unbroken Handstand Walks
[Muscle Beach: Levels] (AMRAP - Rounds and Reps)
Level 2:
12:00 AMRAP
1 Rope Climbs
6 Push-Ups
10ft (3m) Handstand Walk
6 Burpee Box Jump Overs 24/20''
----
Level 1:
12:00 AMRAP
2 Rope Pull to Stands
8 Band Assisted Push-Ups
1 Wall Walk to 20'' Off the Wall
6 Burpee Box Step-Ups 24/20''
----
Masters 55+:
As prescribed
Can Jump or Step-Up
----
Competitor:
Full Rest Day
--
Big Class Option
12:00 AMRAP
6 Strict Pull-Ups
8 Push-Ups
2 Wall Walks
8 Burpee Box Jump Overs 24/20''
--
Limited Equipment / Travel:
12:00 AMRAP
6 Strict Chin-Ups
8 Push-Ups
2 Wall Walks
8 Burpee Bench Jump Overs
Mobility (Checkmark)
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
Optional Accessories (Checkmark)
For Completion
3 Sets, For Quality
12 Dumbbell Chest Flys
15 Dumbbell Hex Press
- Max Dual Kettlebell Overhead Hold 53/35lb, 24/16kg
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
UAF class canceled June 16th
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Fathers Day - DAD BOD WOD
6 Rounds
16 Cal
16 DB Floor press
16 DB Renegade rows
20 Vups
:20 Hollow rock
24 DUs
24 BB reverse curls
24 BB shoulder to overhead
24 BB good mornings
24 BB RDLs
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
UAF class canceled June 16th
HomeGrown AthletX - Functional Fitness
Warm-Up (No Measure)
2-3 Sets
1:00 Machine Choice
8 Compression Sit-Ups
1:00 Machine Choice
10 Down Dog Alternating Toe Touch
--
Split the Gym into two teams and play best 2 out of 3 or 3 out of 5 depending on how long you want to spend here and how enthusiastic the class is getting today.
Kettlebell Race Tap Warm-Up
Midline Blitz (4 Rounds for reps)
28:00 EMOM
min 1: Row, Bike or Ski
min 2: Abmat Sit-Ups
min 3: Row, Bike or Ski
min 4: Rest
min 5: DB Front Rack Tall Kneeling to Standing (Rx50/35, S 40/25)
min 6: Hollow Hold ( 1sec = 1 Rep)
min 7: Rest
*Alternate which arm holds the DB each round of the EMOM
Goal: 85/65 Reps / Round , 340/260 Reps Total
Stimulus: Midline Stamina
RPE: 6/10
Primary Objective: Complete 15/12+ Cals on the Machines and 20+ Reps on the Core movements.
Secondary Objective: Increase reps each set of the workout
PRVN Recovery #6 (Checkmark)
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose