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 - 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

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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

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)

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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''

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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''

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Masters 55+:

As prescribed

Can Jump or Step-Up

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Competitor:

Full Rest Day

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Big Class Option

12:00 AMRAP

6 Strict Pull-Ups

8 Push-Ups

2 Wall Walks

8 Burpee Box Jump Overs 24/20''

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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

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 - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

2-3 Sets

1:00 Machine Choice

8 Compression Sit-Ups

1:00 Machine Choice

10 Down Dog Alternating Toe Touch

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Split the Gym into two teams and play best 2 out of 3 or 3 out of 5 depending on how long you want to spend here and how enthusiastic the class is getting today.

Kettlebell Race Tap Warm-Up

Midline Blitz (4 Rounds for reps)

28:00 EMOM

min 1: Row, Bike or Ski

min 2: Abmat Sit-Ups

min 3: Row, Bike or Ski

min 4: Rest

min 5: DB Front Rack Tall Kneeling to Standing (Rx50/35, S 40/25)

min 6: Hollow Hold ( 1sec = 1 Rep)

min 7: Rest

*Alternate which arm holds the DB each round of the EMOM
Goal: 85/65 Reps / Round , 340/260 Reps Total

Stimulus: Midline Stamina

RPE: 6/10

Primary Objective: Complete 15/12+ Cals on the Machines and 20+ Reps on the Core movements.

Secondary Objective: Increase reps each set of the workout

PRVN Recovery #6 (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

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

UAF class canceled June 16th

HomeGrown AthletX - Mom's Strength Conditioning

View Public Whiteboard

Warm-up (No Measure)

Dynamic general warm-up/stretching

Inchworms

Down Dog Toe Taps

Deadbugs

Glute Bridges

Hinge to Wall/Rig

A: 4 Sets (2 Rounds for weight)

4 Sets:

6-8 KB Staggered Stance Deadlifts @ 1030 (ea side)

6-8 Half-Kneeling DB Shoulder Press @ 1220 (ea side)

*Record DL weight in “Round 1”. Record shoulder press weight in “Round 2”.

B: 3 Rounds (Weight)

3 Rounds:

8-10 Bent Over DB Rows

6-8 Single-Leg Hip Hinge to Knee Drive (ea side)

6-8 Pallof Press Rotations (ea side)

* record DB Row weight

Cooldown (No Measure)

Adductor rockbacks

Single-leg forward fold

Child's pose downtrain breathing