Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Functional Fitness

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Warm-Up (No Measure)

6:00 ,For Quality

:20 Forward and Back Line Hops

:20 Side to Side Line Hops

:30 Alternating Active Pigeon Stretch

10 Alternating Skater Jumps

10 Scapular Pull-Ups

The Long and Short of it (4 Rounds for calories)

Every 8:00 minutes, 4 Sets ( 2 @ each station)

Station 1:

800m Run (A:54/44 Cal Bike)

into..

2 Rounds

7 Bar Muscle-Ups (A: C2B Pull Ups)

50 Double Unders (A: 100 singles)

In Remaining Time…

-Max Cal

Station 2:

30 Alternating Angels Press

Into..

2 Rounds

15 Knee to Elbows

50 Double Unders (A: 100 singles)

In Remaining Time..

-Max Cals

Dumbbell Load: (Rx50/35, S 40/25)

Angles Press = *Single Arm Devils Press

*No Rest between stations
Goal: 100/70 Total Bike Calories

Primary Objective: Complete each buy-in to the Echo Bike Calories in under 6:00

Secondary Objective: Achieve consistent paces across on the Echo Bike with the goal of completing 25/17 Cals each time you are on the bike

PRVN Mobility #10 (Checkmark)

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - HGX-FIT

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Metcon (No Measure)

Bench press: Every :90 sec

10 x 3 at 90%

Then..

3 sets

10 DBs flat bench press

10 DBs close grip press

10 DBs barrel press

***

3 sets

5 Seated shoulder press (72-75% for 1RM)

B/T each set. 10 DB pullovers

3 sets

12 DBs rear delt raises

12 DBs front delt raises

12 Plate Yu raises

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training:

15 Box step-ups

15 Box squats

100M walk

****

10 KB swings

10 KB sumo high pull

10/10 DB Arnold press

100M farmers carry (high/low)

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Functional Fitness

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Warm-Up (No Measure)

3 Sets, For Quality

10 PVC Pipe Pass Throughs

5 Overhead Squats

5 Snatch Balance

10 Medball Cleans

5/5 Quadruped Thoracic Rotations

Squat Snatch (On a 15:00 Clock
5-4-3-2-1 Touch & Go, For Load

Rest as needed
)

Extra Instructions / Scaling Adjustments

Rest as needed to remain unbroken. Start between 70-75% of 1RM Snatch and ascend by feel for the day, with a target of

Karabel (Time)

10 Rounds for Time

3 Power Snatch 135/95lb, 61/43kg

15 Wall Balls 20/14lb, 9/6kg

*Programmed for PRVN Affiliate July 9th, 2021
PS (Rx135/95, S 115/75)

WB (Rx 20/14, S 16/12)

Time Domain: 10:00-15:00

Time Cap: 18:00

Primary Objective: Complete each round in under 75 seconds

Secondary Objective: Remain unbroken on Wall Balls throughout

PRVN Recovery #7 (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

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Mom's Strength Conditioning

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Warm-up (No Measure)

Cat-Cow

Thoracic Rotations

Bird Dogs

Alt Deep Lunge Stretch

Glute Bridges

A: 3 Sets (2 Rounds for weight)

3 Sets:

6-8 Bulgarian Split Squats (ea side)

8-10 Banded Hip Thrusts

~Rest as needed b/w sets~

*Record BSS weight in “Round 1”. Record Hip Thrust weight (if any) in “Round 2”.

B: 3 Sets (Weight)

3 Sets:

8-10 Single-Arm DB Z Press (ea side)

8-10 Band Lat Pull Downs

*Record DB wt for Press and band used for pull downs in notes

C: AMRAP (AMRAP - Rounds and Reps)

1min Moderate Pace Cals on Machine

10-12 DB Hang Cleans

15-20sec Offset OH + Front Rack Marches (ea side)

Cooldown (No Measure)

Pigeon stretch

Internally rotated rockbacks

Child's pose downtrain breathing

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

3 Sets, For Quality

1:00 Cardio Choice

6/6 Kettlebell Windmill

2 Wall Walks + :10sec Nose to Wall Ho ld

6/6 Single Arm Ring Row s

10 Ring V-Out s

Bench Press (Every 2:00 x 5 Sets
2 Tempo Bench Press + 3 Bench Press
)

*For the tempo reps you will maintain a 3 second descent and 1 second pause on the chest.

Start at ~60% of your 1RM and build to an RPE 8 for the day (leave 2-3 reps in t

Truck Bed (Time)

5 Rounds for Time

15/10 Cals Bike

5/5 Single Arm Dumbbell Hang Clean and Jerk

15/10 Push-Ups

Dumbbell:(Rx50/35, S 40/25)
-

Goal: 8:00-11:00

Time Cap: 13:00

Stimulus: Shoulder Stamina / Muscular Endurance

RPE: 8/10

Primary Objective: Complete each round in under 2:00 minutes

Secondary Objective: Maintain unbroken Dumbbell Hang Clean and Jerks as well as the Push-Ups

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

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

2x through with partner:

10 sit-ups each (hold feet)

10 synchro jumping jacks

PVC pipe game!

Deadlift (4x10 on the 3 min )

Push it! (AMRAP - Rounds and Reps)

14 min AMRAP

10 jumping pull-ups

10 wallballs to target/line

10 cals on machine

50 meter sled push

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Core: 10 EMOM

Abmat sit-ups

Russian twist (plate)

Vups/Knee ups

Hollow rock

Ankle touches

Plate crunches

Low plank

Side plank (right)

Side plank (Left)

Plate halos - Tall kneeling

****

EMOM: Unilateral (one dumbbell)

Right side

Burpee stand

Side bend

Russian swing

Hang clean and jerk

Shoulder to ovhd

100m Farmers carry

Rest

**Then repeat left side - together as a class

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

For Quality

Every 3:00 x 3 Sets

200/180m Row

10 Kettlebell Deadlifts

8 Squat Jumps

6 Crossover Step-Up

Dazed and Confused (Time)

In Teams of 2

For Time

1 Partner Working on the Row or Ski

*5000/4750/4500m

1 Partner Working on the Remaining Chipper

100 American Kettlebell Swings

200 Single Kettlebell Step-Overs

100 Burpee Box Jump Overs

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

Box: (Rx24/20, S 20/16″)

*Calories Explained

Male/Male = 5k, Male/Female = 4750m, Female/Female = 4500m

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

July 5th No 5AM class

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

2:00 minute Machine Choice

-

:20 Wall Thoracic Extensions

:30/:30 Couch Stretch

1:00 Alternating 90-90 Hip Switch

-

3 Sets, For Quality

25 Double Unders or 35 Single Unders

12 Wall Facing Shoulder Taps

10 Alternating Lateral Lunges

20 second Glute Bridges

Back Squat (Every 3:00 x 3 Sets
9 @ 65-70% of 1RM)

Gotta Hand It to You (AMRAP - Rounds and Reps)

10:00 AMRAP

5 Deadlift

25ft Handstand Walk (A: 2 wall walks)

50 Double Unders (A: 100 singles)

Barbell: (Rx 275/185, S 225/155)
-

Goal: Complete 5+ Rounds

Primary Objective: Keep the pace to under 2:00 / Round

Secondary Objective: Maintain unbroken Deadlifts