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 - HGX-FIT
Metcon (No Measure)
Bench press
5x5 at 78-82%
B/T each set. 10 diamond push-ups
Then..
5 sets
10 BB close grip bench press
10 DB pull overs
15 DBs standing flys
***
5 sets
8 Seated shoulder press (65-68% for 1RM)
B/T each set. 10 DBs front delt raises and 10 DBs rear delt raises
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)
400m Run
-
:30/:30 Couch Stretch
:60 Alternating Active Pigeon Stretch
:30/:30 Active Scorpion Stretch
:60 Alternating Crucifix Stretch
-
2 Sets
10 Russian Kettlebell Swings
5 Pause Goblet Squats + 5 Goblet Squats
10 Bar Kip Swings
10 Alternating Lateral Lunges
Paused Front Squat (Take 10:00 minutes
Work up to a Heavy Pause Front Squat (2 sec)
)
Front Squat (2 Rounds for weight)
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
Rocket Power (Time)
3 Rounds for Time
20 Pull-Ups
20 American Kettlebell Swings (Rx53/35, S 44/26)
400m Run (A: 27/22 Cal Bike)
Time Domain: 11:00-15:00
Time Cap: 18:00
-
Stimulus: Muscular Endurance / V02 Max
RPE: 9/10
Primary Objective: Complete each round of the workout in under 5 minutes
Secondary Objective: Even pacing across all 3 rounds
Strategy: Start off on the pull-ups and kbs conservatively with the approach to break early to save grip and forearms with the knowledge that towards round 3 the arms will be very fatigued and the pull-ups will be exponentially harder to hang onto. The best plan is quick short sets, manageable rest periods and maintaining pace on the run somewhere between 2-5k run pace.
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)
Machine of Choice
Cat-Cow
Scap Push-Ups
Alt Active Pigeon
Deadbugs
Glute Bridges
A: 4 Sets (Weight)
4 Sets:
6-8 Bulgarian Split Squats w/IR @ 3010 (ea side)
8-10 Inverted Rows
*Record BSS weight.
B: 3 Rounds (Time)
3 Rounds:
1min Cals on Machine*
8-10 Elevated Push-Ups
8-10 Goblet Squats
8-10 Side Plank Rotations (ea side)
Score = time to complete 3 rounds
*Use a moderate pace on the machine in round 1 and then try to match a consistent amount of calories in rounds 2 and 3
Cooldown (No Measure)
Pigeon stretch
Open book stretch
Legs on wall 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
Warm-Up (No Measure)
2 Sets
1:00 Cardio Choice
10m Walking Quad Stretch
10m Ostrich Walk
10 Alternating Curtsy Lunges
Burnt Rubber (3 Rounds for time)
3 Sets, Each. For Time
500/450m Row
100ft (30m) Farmers Lunge 53/35lb
30/22 Cals
Rest 1:1
*Round Down to the nearest minute. This means if you complete in 5:20, Rest until the 10:00 mark to make the next round easy to track for time purposes. If you complete at 6:30 this means you will rest until 13:00 as that is directly at the 6:30 mark when resting 1:1. This much rest may seem deceiving, but that just means you need to go hard.
--
Score = Slowest Round
Stimulus: V02 Max + Leg Stamina
RPE: 9/10
Primary Objective: Complete each set in under 6:00 minutes
Secondary Objective: Complete the Walking Lunge in 50ft (15m) Unbroken Segments
Optional Accessories: Hips, Knees, and Back (Checkmark)
4 Sets, For Quality
8 Reverse Nordic Curls
10 Barbell Hip Thrust + 10 sec Hold on Last Rep
15 Weighted Hip Extensions
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 run
10 updog/down dog
10 bird dog
10 thread the needle
5 inchworm
2-3x :10-:15 dead hang
Pull-ups (7 min EMOM of set # of selected pull-up progression)
Review different pull-up progressions and choose progression/set # of reps for EMOM
Pull-up
Pull-up to low bar
Jumping pull-up
Banded pull-up
***Ring Rows if uncomfortable on the bar
Summer Stations (No Measure)
2x through
Do 1 min of work and :30 to transition
Station 1: Burpees (scaled to box)
Station 2: DB push press
Station 3: Air Squats to box
Station 4: Shuttle run
Station 5: 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)
2 Rounds: Barbell only
Buy-in: 400m
20 Reverse curls
30 Strict shoulder press
40 Reverse lunges
50 Ceiling crunch
40 Curtsy lunge
30 Good mornings
20 Bicep curls
Cash out: 400m
***Rest :90sec b/t rounds
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)
2 Sets, For Quality
1:00 Cardio Choice
15 Banded Good Mornings
10 Alternating Step-Ups
5 Pike Push-Ups
5 Jumping Pull-Ups
Ball and Chain (Time)
For Time
2 Rounds , With a Partner
400m Run (A: 27/22 Cal Bike)
40 Burpee Pull-Ups
400m Run
40 Deadlifts (Rx 225/155, S 165/125)
400m Run
40 Strict Handstand Push-Ups
400m Run
40 Box Jumps (Rx24/20, S 20/16″)
--
Goal: 32:00-35:00
Time Cap: 40:00
Stimulus: Chipper Conditioning
RPE: 7/10
Primary Objective: Complete each round of the workout in sub 18:00 minutes
Secondary Objective: Split the work evenly with your partner
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
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
---
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