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)

10 Breathing with Cat Cow

10 Thoracic Rotations (ea side)

10 Alt Deep Lunge Stretch

20 Bear Plank Shoulder Taps

10 Air Squats

A: 4 Sets (No Measure)

4 Sets:

10-12 Reverse Lunges w/Knee Drive (ea side)

8-10 Elevated Push-Ups (use couch/ chair/ table/ wall)

B: 3 Rounds (No Measure)

3 Rounds:

8-10 Goblet Squats (if no wt, sub: 12-15 air squats )

10-12 Wall Angels

15-30sec Side Plank (ea side) (*both knees bent or one knee bent like in video)

Cooldown (No Measure)

Pigeon stretch (5-10 breaths ea side)

Open book stretch (5-10 breaths ea side)

Child's pose downtrain breathing (10 breaths)

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 - Uniquely Abled Fitness

Warm-up (No Measure)

PVC:

Pass throughs

Around the world

Thoracic twists

Lean w/ head through

Rowing Game

Hang Power Snatch (4x5 on the 1:30, building as you go. Focus on technique.)

Friday Fun! 15 min AMRAP (AMRAP - Rounds and Reps)

100 ft. single arm kb/db farmer's carry

10 hanging knee raises (scale jump to bar)

20 jump rope (scale line hops)

10 alternating db snatch

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)

2:00 Cardio Choice

-

:30/:30 Samson Stretch

:30 Extended Reverse Plank Bridge

:30 Wall Thoracic Extensions

-

2 Sets

6 Inchworm Push-Ups

10 Alternating Down Dog Toe Touch

10/10 Staggered Stance Kettlebell Deadlift

Ferrigno (Time)

For Time

15-12-9

Dumbbell Bench Press

American Kettlebell Swings

Burpees

Rest 3:00

9-12-15

Burpees

American Kettlebell Swings

Dumbbell Bench Press

Dumbbells: (Rx50/35, S 40/25)

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

Goal: 5:00-7:00 / Set

Time Cap: 20:00

Increase American Kettlebell Swings by 5 Each Set

Stimulus: Upper Body Interference / Pump Conditioning

RPE: 8/10

Primary Objective: Complete each segment of the workout in under 7 minutes

Secondary Objective: Maintain unbroken sets throughout all movements

Pump Session Finisher (4 Rounds for reps)

Every 2:00, 4 Sets

30 sec Max Banded Face Pulls

-15 sec Rest-

30 sec Max Floor Skull Crushers

PRVN Recovery #8 (Checkmark)

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

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

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Metcon (No Measure)

Every 2:00min

Row/Ski

Seated single arm DB hang shoulder to overhead

Row/Ski

Seated single arm DB front delt raise

Row/Ski

Seated single arm DB Zottman curls

Row/Ski

Seated single arm DB hammer curls

Rest 1min

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)

8 rounds: EMOM

10 Cal

10 Pendlay rows (135/105)

Immediately into…

8 rounds: EMOM

10 Push press (95/75)

10 Cal

***

8 rounds: EMOM

10 Gorilla rows

15 BB drag curls

***

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 (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