All Posts in Uncategorized
Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
The Phoenix 6/14 @ 630PM
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
Breathing with Cat-Cow
Bird Dogs
Hip CARs
Glute bridges
Air squats
Banded shoulder warm-up
A: 4 Sets (Weight)
4 Sets:
10-12 Banded Hip Thrusts
15-30sec Side Plank (ea side)
*Record hip thrust weight
B: 3 Rounds (4 Rounds for weight)
3 Rounds:
10-12 Alt Reverse Lunges w/Knee Raise
8-10 Seated DB Press
8-10 DB Bent Over Rows
20-30sec Single-Arm Farmer Carry (ea side)
* record DB weight in order (i.e., record lunges weight in “round 1”, press in “round 2”, rows in “round 3” and farmer carry in “round 4”)
Cooldown (No Measure)
Butterfly stretch
Single knee to chest
Legs on wall downtrain breathing
Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
The Phoenix 6/14 @ 630PM
Modified Schedule 4th of July classes at 7AM, 8AM and 9AM
July 5th No 5AM class
HomeGrown AthletX - Functional Fitness
Warm-Up (No Measure)
2:00 Cardio Choice
-
1:00 minute Foam Roller Thoracic Spine Extension
30/30 second Glute Smash and Floss
30/30 second Couch Stretch
-
3 Sets, For Quality
5 Inchworm Push-Ups
5 Tall Muscle Cleans
5 Tall Power Cleans
10 Back Rack Cossack Squats
5 Barbell Squat Jumps
Hang Power Clean + Power Clean (Weight)
Every 2:00 minutes, 6 Sets
1 Hang Power Clean + 1 Power Clean
*Start at 85% and build throughout this complex for the day.
Power Play (AMRAP - Rounds and Reps)
8:00 AMRAP
3-6-9-12...
Power Cleans (Rx 185/125, S 155/105)
Ring Dips
---
Goal: Complete the 5+ Rounds
Stimulus: Battery Work / Posterior Chain / Upper Body Press
RPE: 7/10
Primary Objective: Keep to quick singles on the Power Cleans with the focus of maintaining 6 seconds per rep
Secondary Objective: Keep the Ring Dips strict for as long as possible
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
The Phoenix 6/14 @ 630PM
Modified Schedule 4th of July classes at 7AM, 8AM and 9AM
July 5th No 5AM class
HomeGrown AthletX - Legends
Metcon (No Measure)
Every 2:00min
Row/Ski
Seated single arm DB hang shoulder to overhead
Row/Ski
Seated single arm DB Zottman curls
Row/Ski
Seated single arm DB hammer curls
Rest
***complete for 4 rounds***
Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
The Phoenix 6/14 @ 630PM
Modified Schedule 4th of July classes at 7AM, 8AM and 9AM
July 5th No 5AM class
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
6 rounds
Heavy BB shoulder shrugs
***
4 Rounds: EMOM
1min BB static hold (225/185)
100' DB/KB famers carry (70/50)
1min dead hang
1min BB wrist curls (behind the bum)
***
Unilateral: 2-3 sets
10/10 DB bicep curl
10/10 DB hammer curl
10/10 DB Zottman curl
Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
The Phoenix 6/14 @ 630PM
HomeGrown AthletX - Functional Fitness
Warm-Up (No Measure)
400m Group Run
-
:30/:30 Quadruped Adductor Hip Rock
:30 Down Dog Calf Stretch
:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)
:30/:30 Couch Stretch
-
2 Rounds, For Quality
10 Wall Lean March
10 Bootstrap Squats
10 Alternating V-Ups
10 Pause Glute Bridges (2sec)
Back Squat (Every 2:30 minutes, 4 Sets
4 Back Squats @ 80%+
+
3 Depth Jump to Box Jump)
Wall-E (AMRAP - Rounds and Reps)
20:00 AMRAP
400m Run (A: 27/22 Cal Bike)
30 Wall Balls (Rx 20/14, S 16/12), 10/9ft
20 GHD Sit-Ups (A: V-ups)
---
Goal: 4-5 Rounds
Stimulus: Midline / Quad Stamina / Threshold Intensity
RPE: 7/10
Primary Objective: Complete 4+ Rounds
Secondary Objective: Increase intensity and decrease round split on each round of this workout.
Optional Accessories / Core Finisher (Checkmark)
8:00 for Quality
5 Hollow Roll to V- Up *over and back is 1 rep
8 Ring Body Saws
10 Plank Hip Twist s *over and back is 1 rep
Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
The Phoenix 6/14 @ 630PM
HomeGrown AthletX - Functional Fitness
Warm-Up (No Measure)
1:00/1:00 Active Scorpion Stretch
:30/:30 Samson Stretch
:30 Extended Reverse Plank Bridge
:30 Wall Thoracic Extensions
-
3 Sets, For Quality
5 Up Downs
10 Bar Kip Swings
10 Alternating Dumbbell Hang Snatch
5/5 Dumbbell Windmills
Strict Press + Push Press (Weight)
Every 2:00 minutes, 4 Sets
4 Strict Press + 4 Push Press
@ 75% + of Strict Press
Vice Grip (Time)
For Time:
8 Rounds
4 Dual Dumbbell Devils Press
7 Chest to Bar Pull-Ups
-into-
40 Lateral Burpees Over Dumbbells
Dumbbells: (Rx50/35, S 40/25)
---
***TEAM PRVN TUESDAY***
Goal: 13:00-15:00
Score: Time
RPE: 8/10
Primary Objective: Unbroken Chest to Bars As Long As Possible
Secondary Objective: Send the Final 20 Burpees
PRVN Recovery #5 (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
The Phoenix 6/14 @ 630PM
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training
15 wall ball or dumbbell box step ups
100m wall ball or dumbbell walk
15 box step ups
******
12 barbell shoulder to overhead
10/10 dumbbell shoulder press
10 Letters Y,T,W
Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
The Phoenix 6/14 @ 630PM
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Incline bench press 5x3 at 88%
Into…4 sets
20 DBs incline bench press
20 DBs close press
20 DBs barrel press
20 DBs fly scoops
Max effort push-ups
****
Core
Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
The Phoenix 6/14 @ 630PM
HomeGrown AthletX - Functional Fitness
Warm-Up (No Measure)
3 Sets
:30 sec Row
:15 sec Transition
:30 sec Jump Rope
:15 sec Transition
-
1:00 Alternating Active Pigeon Stretch
30/30 second Kettlebell Hip Shift
1:00 Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups
-
2 Sets
10 Romanian Deadlifts
10 Russian Kettlebell Swings
:30/:30 sec Side Plank
:30 sec Dead-Bugs
Deadlift (Every 3:00 minutes, 4 Sets
3 Reps @ 80%
3 Reps @ 85%
2 Reps @ 90%
2 Reps @ 90%
)
*Immediately following each set of deadlifts, perform 3 max effort vertical jumps, resetting each rep.
Bulldozer (4 Rounds for calories)
For Max Calories
4 Sets
2:00 AMRAP
12-9-7-5 Deadlifts (Rx 275/185, S 225/155)
50 Double Unders (A: 100 singles)
-Max Cals in the Remaining Time
Rest 1:00 b/s
--
Stimulus: Posterior Chain / Muscular Endurance
RPE: 8/10
Primary Objective: Achieve more than 1:00 of time on the rower to accumulate max calories
Secondary Objective: Complete 20/16+ Cals per interval
PRVN Recovery #9 (Checkmark)
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold