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)

:30 Forward and Back Line Hops

:30 Side to Side Line Hops

:30 Bend and Bow

:20/:20 Single Leg Toe Touches

-

:30 Wall Thoracic Extensions

:30/:30 Kettlebell Hip Shift

:60 Alternating 90-90 Hip Switch

:15/:15 Active / Passive Hang From Pull-Up Bar

-

2-3 Sets

8-10 Bar Kip Swings

Hang Snatch High Pull

Hang Power Snatch

Overhead Squat

Snatch Balance

Squat Snatch

22 Double Unders or 44 Single Unders

Squat Snatch (10:00 EMOM
2 Snatches @ 70-80% of 1RM)

These are ideally a Squat Snatch today, however can be power for those with a higher max in the Power Snatch than the Squat Snatch

Angry Beavers (AMRAP - Rounds and Reps)

11:00 AMRAP

4-5-6-7... Bar Muscle Ups

11 Power Snatch (Rx 95/65, S 75/55)

44 Double Unders (A: 88 singles)
-

Stimulus: Grip Density / High Skill Gymnastics

Strategy: The focus here today is on grip endurance and high skill gymnastics. We are looking for the higher level athletes to keep the Bar Muscle-Ups unbroken as long as possible and for most athletes to break these up into short manageable sets from the get-go. When looking at the Power Snatch weight and repetitions we should immediately have an idea that we can move through this in 3 quick sets of touch and go reps before hitting a good unbroken set of Double Unders. The focus and rhythm of this workout falls in the transition back to the rig and how you manage your time and breaks on the Power Snatch. Stay consistent and stay smooth, eleven minutes is a long time to move here on a workout with lots of interference.

PRVN Reset (Checkmark)

For Completion:

:60/:60 Couch Stretch

:60 Child's Pose

:30/:30 Iron Cross Stretch

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

View Public Whiteboard

Warm-up (No Measure)

Machine of choice

Inchworms

Down dog toe taps

Bear Plank w/Ball Squeeze

Glute Bridges

Banded shoulder warm-up

A: 4 Sets (2 Rounds for weight)

4 Sets:

6-8 KB Staggered Stance Deadlifts w/IR @ 1030 (ea side)

8-10 Seated DB Press

*Record DL weight in “Round 1”. Record press weight in “Round 2”.

B: 3 Rounds (Time)

3 Rounds:

8-10 Hang DB Snatches (ea side)

8-10 Goblet Hold Marches (R + L = 1 rep)

8-10 Single-Leg Hip Hinge to Knee Drive (ea side)

8-10 Bear Plank Shoulder Taps (R + L = 1rep)

Score = time to complete 3 rounds

Cooldown (No Measure)

Adductor rockbacks

Single-leg forward fold

Puppy pose downtrain breathing

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)

250 jog

2x

10 plank shoulder taps

10 light db push press

Wall walk

Learn the skill of a wall walk

4 min EMOM:

1-2 wall walks or inchworm

Shoulder Press (5x4 on the 1:30)

Special Olympics 17 EMOM (No Measure)

Min 1: 2 wall walk or inchworm

Min 2: 10-15 seated db press

Min 3: 9 cal row/ski or 7 cal bike

Min 4: 8 lengths shuttle run

Min 5: max sandbag hold

Min 6: rest!

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)

5 Supersets:

12 Pendlay rows (135/105)

10/10 DBs Gorilla rows (50/35)

Rest b/t sets: :90sec

***

3 sets

8 BB Bent over rows

8 BB Yates rows

***

4 Supersets:

“21”

21 BB Skull crushers

Immediately into..

3 Supersets

15 BB Drag curls

15 BB Behind the neck tricep ext

***

CORE….Ummmmm

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:

12 Ring rows

12 Ring push-ups

12 DBs hammer curls

***

12 BB shoulder to overhead

Letters Y, T, W (12 reps each letter)

***

500M Wall ball walk with partner (switch as needed)

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 @ Each Station

:30 sec Work / :15 sec Transition

Row @ Easy to Moderate Intensity

Dual Kettlebell Dead-Stop Clean

Bear Plank Shoulder Taps

Skater Hop and Stick

All That (6 Rounds for reps)

30:00 EMOM

Minute 1 - 3 Wall Walks

Minute 2 - 14/11 Row Cal or Ski or 10/8 Cal Bike

Minute 3 - 1/1 Turkish Get Ups (Rx50/35, S 40/25)

Minute 4 - 5 Shuttle Runs (25/25ft, 7.5/7.5m = 1 Rep)

Minute 5 - Max Sandbag Bear Hug Hold (1 sec = 1 Rep)

Sandbag: (Rx150/100, S 75/50)
-

Goal: Earn :10 of Rest Each Minute

Score: Total Reps / Time Held on Sandbag

Stimulus: Midline Stability / Aerobic Threshold

RPE: 7/10

Primary Objective: Consistent Machine Paces

Secondary Objective: 30+ sec Sandbag Hold

Strategy: This 35:00 EMOM is meant to be a challenge due to the longer nature of the workout more than how hard each minute is meant to be. The way this workout flows, the first 4 minutes of work are really almost like a buy-in of required work until the Sandbag movement where you have the choice to go as long or as short as you like in order to accomplish the rest of the workout. You must get each minute done in order to have the 5th minute of work be counted. Imagine this as 6 Rounds with a cash-out max sandbag carry each round. Try to keep minutes 1-4 as smooth as possible as hanging onto the Sandbag will get hard especially as your breathing begins to elevate

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

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)

3:00 Cardio Choice

-

2 Sets, For Quality

:30/:30 Kettlebell Hip Shift

:60 Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

-

3 Sets

10 Alternating Step-Ups + 5 Box Jumps

10 Scapular Pull-Ups

10 Hollow Rocks

10 Alternating V-Ups

:10 Hollow Hold

10 Air Squats

Spongebob (5 Rounds for reps)

For Reps

5 Sets

3:00 AMRAP

24 Wall Balls (Rx 20/14, S 16/12)

18 Toes to Bar

-Max Burpee Box Jump Overs (Rx24/20, S 20/16″)

Rest 2:00 between sets
-

Stimulus: Muscular Endurance Intervals / Quad + Midline Interference

Strategy: The strategy today is to go for as long as possible on this workout for our higher level athletes and to strive for bigger sets than normal for all athletes. This might be at the expense of the total reps achieved on the workout, but will help us build stamina and endurance in our movements. This is ultimately the goal and the idea behind putting this type of volume during Week 1 of the cycle. Imagine a workout Week 6 that is 3 rounds for Time of 24 Wall Balls, 18 Toe to bar and 12 Burpee Box Jump Overs. By going for big sets here with rest between, we can train the idea of tackling a 3 round workout like that with faster transitions and possibly breaking into quick short sets, but overall we are developing the ability to hit that at a must faster clip by building the stamina and endurance here.

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

View Public Whiteboard

Warm-up (No Measure)

Machine of choice

Cat-Cow

Thoracic Rotations

Bird Dogs

Clamshells

Air squats

A: 4 Sets (Weight)

4 Sets:

6-8 Staggered Hip Thrusts @ 1230 (ea side)

8-12 Banded Lat Pull-Downs

*Record hip thrust weight. Note band used for lat pull-downs in notes.

B: 3 Rounds (Time)

3 Rounds:

10-12 Alt Step-Ups

10-12 Alt DB Hang Clean & Press

10-12 Russian Twists (R + L = 1rep)

20-30sec Offset OH + Farmer Carry (ea side)

Score = time to complete 3 rounds

Cooldown (No Measure)

Butterfly stretch

Single leg hug-the-knee stretch

Child's pose downtrain breathing

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, Increasing Intensity

:30 Echo Bike

10 Barbell Good Mornings

10 Reactive Quarter Squat Jumps

-

2 Sets

:30 Foam Roll Thoracic Extension

:30 Extended Reverse Plank Bridge

8/8 Quadruped Thoracic Rotations

-

3 Sets

1-3 Back Rack Jump to Split

1-3 BTN Press in Split

1-3 Jerk Recovery, Front Foot Step Back First

1 Split Jerk + Recovery

Can add light loads to the specific barbell prep if necessary

Split Jerk (Every 2:00 x 6 Sets
Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 70%
Set 2: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 75%
Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 80%
Set 4: 1 Split Jerk @ 85%
Set 5: 1 Split Jerk @ 85%
Set 6: 1 Split Jerk @ 85%
)

*For the pause split jerk, hold the dip and catch for 1 second each.

*On the pause split jerk + split jerk complexes, note that the 2 x 1+1 is two sets of 1+1 resting as needed between. Do not perform 4 reps straight

Quailman (3 Rounds for reps)

9:00 EMOM

min 1: 18 /14 Cal Row or Ski or 13/10 Cal Bike

min 2: Max Clean & Jerk (Rx135/95, S 115/75)

min 3: Rest
Stimulus: Barbell Cycling and Conditioning

Strategy: The goal here is to have the bike be at a pace that is challenging, but not deadly. We want to hit the bike at around 80-85% intensity to allow us 5-10 seconds to walk off and get into the barbell cycling component. The focus shifts here to trying to bring the heart rate down a bit, focus on breathing and hit quality quick singles here about every 4-6 seconds

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)

Partner training

Partner 1:

100' KB Farmers carry

10 KB sumo deadlift

10 KB high pull

10 KB swings

Partner 2:

200m walk

20 Box step ups

***Both partners start at the same time

***Continue to switch after each set