Workout of the day

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

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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 - 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 - 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 - 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 - Mom's Strength Conditioning

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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

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