Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

HomeGrown AthletX - Mom's Strength Conditioning

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Warm-up (No Measure)

Machine of choice

Offset pelvis lifts

Offset cat-cows

Deadbugs

Wall-assisted hip airplanes

Banded lateral side steps

A: 4 Sets (Weight)

4 Sets:

8 KB Staggered Stance Deadlifts w/Internal Rotation (ea side)

10 Pallof Press Rotations (ea side)

*Record KB weight

B: 4 Rounds (Weight)

4 Rounds:

10 Alt KB Side Lunges w/Knee Raise

12 Straight Arm Banded Lat Pulls

20sec Crawling (ea direction)

* record KB weight

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

The Phoenix 6/14 @ 630PM

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (Checkmark)

2:00 minute Air Bike

-

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

5 Strict Knee to Chest

Bench Press (Every 2:30, 5 Sets
Set 1: 5 Reps @ 75%
Set 2: 4 Reps @ 80%
Set 3: 3 Reps @ 83%
Set 4: 3 Reps @ 85%
Set 5: 2 Reps @ 85%+

*Immediately after each set of Bench Press perform 3 Plyometric Push-Ups)

Nichlas (3 Rounds for time)

3 Sets, For Time

5-4-3-2-1 Push-Ups

1-2-3-4-5 Burpee Pull-Ups

Rest 90 seconds between sets

Score = Slowest Set

Goal: 2:00-3:00/Set
Primary Objective: Even Split Across

Secondary Objective: Slightly descending splits from 1-3. This would look like, 2:30, 2:28, 2:25

RPE: 7/10

[Levels: Nichlas] (3 Rounds for time)

Level 2:

As prescribed

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Level 1:

3 Sets, For Time

5-4-3-2-1 Box Elevated Push-Ups

1-2-3-4-5 Burpee Jumping Pull-Ups

Rest 90 seconds between sets

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Masters 55+:

As prescribed

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Competitor:

Rest Day

--

Big Class Option

As prescribed

--

Hotel Gym / Travel / Limited Equipment

As prescribed

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (Checkmark)

5 Sets

5 Tempo Ring Pull-Up (5151)

5 Tempo Ring Dips (5151)

-Max L-Sit Hold

Rest as needed between sets and exercises

*Can do this with a Toenail spot assist and work through the range of motion with just a small amount of assistance to keep the tempo strict and really work on the control here.

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Ladder or relays

Shoulder Press (5x5 on the 2:00, building in weight
)

Back and Forth Partner Workout (No Measure)

12 E2MOM:

Alternating with partner

Station 1: Row for max meters

Station 2: AMRAP

*10 jumprope

*10 sit-ups

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)

Buy-in: 25/25 Tall kneeling DB Halos

1-2-3-4-5-6-7-8-9-10-11-12

DB SA devil press

DB SA Hang clean and jerk

DB Curtsy lunge

Cash out 25/25 Tall kneeling DB Halos

****

3 sets

20 DB Russian twist (left/right = 1rep)

20 DB Crush grip bicep curl

20 Banded overhead tricep ext

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

View Public Whiteboard

Warm-Up (Checkmark)

5:00 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

30 sec Bike (10 sec Easy, 10 sec Mod, 10 sec Hard)

15 sec Alternating Box Step-Ups + 15 sec Box Jump

15 sec KB Deadlifts + 15 sec KB Russian Swing

Into the Wild (5 Rounds for reps)

Teams of 3-4

20:00 EMOM, 5 Sets

minute 1: Calorie

minute 2: American Kettlebell Swings

minute 3: Box Jump Overs

minute 4: Rest

Kettlebell: (Rx53/35, S 44/26)

Box: (Rx24/20, S 20/16″)

Score = Total Sum of Reps
Primary Objective: Consistent strong effort across all sets

Secondary Objective: Maximum Total Reps

Stimulus: Quad Stamina / Lactate Threshold

RPE: 8/10

Mobility

PRVN Recovery #7

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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (Checkmark)

2 Sets (6:00 minutes)

10/10 Quadruped Adductor Rock Backs

30/30 sec Couch Stretch

30/30 sec Pigeon Pose

3 Sets, For Quality (6:00 minutes)

10 Bootstrap Squats

5 Tall Muscle Cleans

5 Tall Power Cleans

10 Back Rack Cossack Squats

5 Barbell Squat Jumps

Back Squat (Every 3:00 for 15:00 minutes
5 Back Squats @ 75%+
+
3 Seated Box Jumps to High Box.)

We should be working with loads from 75-87%+ on the barbell today with the goal of building to a true heavy 5 for the day. Challenge the height on the box, but of course to just a safe height. We are looking to really hit extension well and develop power.

Closer to the Sun (Time)

3 Rounds for Time

15 Power Clean

21-15-9 Toe to Bar

15 Thrusters

21-15-9 Bar Facing Burpees

Load: (Rx 115/75, S 95/65)

Goal: 9:00-12:00

Time Cap: 15:00
Primary Objective: Complete the workout in the fastest overall time

Secondary Objective: Remain unbroken on the Toe to Bar and Thrusters

Stimulus: Barbell Conditioning / Anaerobic Threshold

RPE: 9/10

PRVN Recovery #9

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

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

250 run

Arm circles

Banded pull-aparts

Leg kickovers

Hollow rocks

Superman

DB floor press

Waterfall (AMRAP - Rounds and Reps)

15 bench press

10 dual db box step ups/ski Erg cal ???

5 devil's press/10 db snatch

*One partner must complete the move before the other partner starts

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

HomeGrown AthletX - Mom's Strength Conditioning

View Public Whiteboard

Warm-up (No Measure)

Row

Glute Bridges + Walkouts

Deadbugs

Leg Swings

Inchworms

A: 4 Sets (Weight)

4 Sets:

8 KB Staggered Stance Deadlifts (ea side)

30-45sec Elevated High Plank to Elbow

*Record KB weight

B: 3-4 Rounds (Weight)

3-4 Rounds:

10 Alt KB Side Lunges w/Knee Raise

12 Straight Arm Banded Lat Pulls

20sec Crawling (ea direction)

* record KB weight

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

The Phoenix 6/14 @ 630PM

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (Checkmark)

2 Rounds

15 Banded Face Pulls

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations

----

2 Rounds

30 sec Row

30 sec Shuttle Runs (25/25ft, 7.5/7.5m)

8/8 Quadruped Thoracic Rotations

2 Wall Walks

10 Wall Facing Shoulder Taps

"Northern Wind" (AMRAP - Rounds and Reps)

20:00 AMRAP

450/400m Row or Ski

300m Run (A: 25cal bike)

15ft Handstand walk (A: 2 WallWalks)

5* Strict Pull-Ups

Add 3/2 Strict Pull-Ups each round
Primary Objective: Complete ~5 rounds

Secondary Objective: Keep the Handstand Walk Unbroken throughout the workout

Stimulus: Aerobic Threshold / Gymnastics Conditioning

RPE: 7/10

Mobility

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

The Phoenix 6/14 @ 630PM

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

Partner training

10 Ring rows

10 Ring push-ups

10/10 Zottman curls

10/10 Hammer curls

***

10 KB deadlift/RDL

10 KB high pull

Walking 200m