Workout of the day

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)

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 - 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 - Uniquely Abled Fitness

Warm-up

Updog/downdog

scorpion

thoracic rotation

2x

5 box push ups

light db push press

Clean and Jerk (Build to heavy clean and jerk)

Partner WOD (AMRAP - Rounds and Reps)

20 db hang clean and jerk

20 cals on ski erg

20 box dips

100 m run together w/ heavy object

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 - Mom's Strength Conditioning

View Public Whiteboard

Warm-up (No Measure)

Breathing on all-fours

Cat-Cow

Thoracic Rotations

Bird Dogs

90/90 Hip Shifts (on wall)

Glute Bridges

A: 3 Sets (2 Rounds for weight)

3 Sets:

6-8 KB Staggered Stance Deadlifts (ea side)

6-8 Staggered Hip Thrusts (ea side)

~Rest as needed b/w sets~

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

B: 3 Sets (Weight)

3 Sets:

8-10 Seated DB Press

8-10 Banded Lat Pull Downs

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

C: AMRAP (AMRAP - Rounds and Reps)

AMRAP:

20-30sec Offset OH + Farmer Carry (ea side)

20-30sec Side Plank (ea side)

Cooldown (No Measure)

Adductor rockbacks

Single leg forward fold

Legs on wall downtrain breathing