Workout of the day

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

HomeGrown AthletX - Mom's Strength Conditioning

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Warm-up (No Measure)

Machine of choice

Breathing with Cat-Cow

Bird Dogs

Hip CARs

Glute bridges

Air squats

Banded shoulder warm-up

A: 4 Sets (Weight)

4 Sets:

10-12 Banded Hip Thrusts

15-30sec Side Plank (ea side)

*Record hip thrust weight

B: 3 Rounds (4 Rounds for weight)

3 Rounds:

10-12 Alt Reverse Lunges w/Knee Raise

8-10 Seated DB Press

8-10 DB Bent Over Rows

20-30sec Single-Arm Farmer Carry (ea side)

* record DB weight in order (i.e., record lunges weight in “round 1”, press in “round 2”, rows in “round 3” and farmer carry in “round 4”)

Cooldown (No Measure)

Butterfly stretch

Single knee to chest

Legs on wall downtrain breathing

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

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

6 rounds

Heavy BB shoulder shrugs

***

4 Rounds: EMOM

1min BB static hold (225/185)

100' DB/KB famers carry (70/50)

1min dead hang

1min BB wrist curls (behind the bum)

***

Unilateral: 2-3 sets

10/10 DB bicep curl

10/10 DB hammer curl

10/10 DB Zottman curl

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

HomeGrown AthletX - Legends

Metcon (No Measure)

Every 2:00min

Row/Ski

Seated single arm DB hang shoulder to overhead

Row/Ski

Seated single arm DB Zottman curls

Row/Ski

Seated single arm DB hammer curls

Rest

***complete for 4 rounds***

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

HomeGrown AthletX - Functional Fitness

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Warm-Up (No Measure)

2:00 Cardio Choice

-

1:00 minute Foam Roller Thoracic Spine Extension

30/30 second Glute Smash and Floss

30/30 second Couch Stretch

-

3 Sets, For Quality

5 Inchworm Push-Ups

5 Tall Muscle Cleans

5 Tall Power Cleans

10 Back Rack Cossack Squats

5 Barbell Squat Jumps

Hang Power Clean + Power Clean (Weight)

Every 2:00 minutes, 6 Sets

1 Hang Power Clean + 1 Power Clean

*Start at 85% and build throughout this complex for the day.

Power Play (AMRAP - Rounds and Reps)

8:00 AMRAP

3-6-9-12...

Power Cleans (Rx 185/125, S 155/105)

Ring Dips
---

Goal: Complete the 5+ Rounds

Stimulus: Battery Work / Posterior Chain / Upper Body Press

RPE: 7/10

Primary Objective: Keep to quick singles on the Power Cleans with the focus of maintaining 6 seconds per rep

Secondary Objective: Keep the Ring Dips strict for as long as possible

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

The Phoenix 6/14 @ 630PM

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

400m Group Run

-

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

-

2 Rounds, For Quality

10 Wall Lean March

10 Bootstrap Squats

10 Alternating V-Ups

10 Pause Glute Bridges (2sec)

Back Squat (Every 2:30 minutes, 4 Sets
4 Back Squats @ 80%+
+
3 Depth Jump to Box Jump)

Wall-E (AMRAP - Rounds and Reps)

20:00 AMRAP

400m Run (A: 27/22 Cal Bike)

30 Wall Balls (Rx 20/14, S 16/12), 10/9ft

20 GHD Sit-Ups (A: V-ups)
---

Goal: 4-5 Rounds

Stimulus: Midline / Quad Stamina / Threshold Intensity

RPE: 7/10

Primary Objective: Complete 4+ Rounds

Secondary Objective: Increase intensity and decrease round split on each round of this workout.

Optional Accessories / Core Finisher (Checkmark)

8:00 for Quality

5 Hollow Roll to V- Up *over and back is 1 rep

8 Ring Body Saws

10 Plank Hip Twist s *over and back is 1 rep

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training

15 wall ball or dumbbell box step ups

100m wall ball or dumbbell walk

15 box step ups

******

12 barbell shoulder to overhead

10/10 dumbbell shoulder press

10 Letters Y,T,W