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

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Metcon (No Measure)

Every 2:00min

Row/Ski

Seated single arm DB hang shoulder to overhead

Row/Ski

Seated single arm DB front delt raise

Row/Ski

Seated single arm DB Zottman curls

Row/Ski

Seated single arm DB hammer curls

Rest 1min

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)

2:00 Cardio Choice

-

:30/:30 Samson Stretch

:30 Extended Reverse Plank Bridge

:30 Wall Thoracic Extensions

-

2 Sets

6 Inchworm Push-Ups

10 Alternating Down Dog Toe Touch

10/10 Staggered Stance Kettlebell Deadlift

Ferrigno (Time)

For Time

15-12-9

Dumbbell Bench Press

American Kettlebell Swings

Burpees

Rest 3:00

9-12-15

Burpees

American Kettlebell Swings

Dumbbell Bench Press

Dumbbells: (Rx50/35, S 40/25)

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

Goal: 5:00-7:00 / Set

Time Cap: 20:00

Increase American Kettlebell Swings by 5 Each Set

Stimulus: Upper Body Interference / Pump Conditioning

RPE: 8/10

Primary Objective: Complete each segment of the workout in under 7 minutes

Secondary Objective: Maintain unbroken sets throughout all movements

Pump Session Finisher (4 Rounds for reps)

Every 2:00, 4 Sets

30 sec Max Banded Face Pulls

-15 sec Rest-

30 sec Max Floor Skull Crushers

PRVN Recovery #8 (Checkmark)

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs 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 - Functional Fitness

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

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

View Public Whiteboard

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

View Public Whiteboard

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