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

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

8 sets

8 Pendlay rows (135/105)

8 BB shrugs (from the rig) )225/185)

***

3 sets

8/8 DBs Gorilla rows

12 BB drag curls

3 sets

8/8 DBs Renegade rows

“21” weighted

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 / Body Heat

20 second Forward and Back Line Hops

20 second Side to Side Line Hops

20 second Bend and Bow

20/20 second Single Leg Toe Touches

Barbell Prep

3 Sets, Building Loads

Hang Snatch High Pull

Hang Power Snatch

Overhead Squat

Snatch Balance

Squat Snatch

Snatch Complex (5 Rounds for weight)

Every 2:00 minutes, 5 Sets

2 Hang Power Snatch + 1 TnG Squat Snatch

Perform all sets between 80-90% of 1RM Power Snatch.
Reset in the hip each time. Do not rush these and 'touch and go' them through the hip. Embrace the time under tension. The complex must be unbroken.

Momentum (Time)

7 Rounds for Time

7 Hang Power Snatch

9 Push Press

35 Double Unders (A: 70 Singles)

Barbell: (Rx 95/65, S 75/55)
Goal: 7:00-11:00

Time Cap: 12:00

Stimulus: Barbell Cycling and Efficiency

RPE: 8/10

PRVN Recovery #8

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

The Phoenix 6/14 @ 630PM

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

Metcon (No Measure)

Incline bench

80-82% for a 5 x 5

***

3 sets

8 DBs floor press

8 DBs close press

10 DBs incline or standing flys

10 Diamond push-ups

***

3 sets

10 DBs Skull crushers

10 DB SA kickback (No swinging)

20 Blue band tricep ext.

***

Time remaining: 100 GHD or Vups

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

HomeGrown AthletX - Mom's Strength Conditioning

View Public Whiteboard

Warm-up (No Measure)

Bike

Offset quadruped pelvis lifts

Offset quadruped cat/cows

90/90 Hip Switches + Lifts

Scap push-ups

Air squats

A: 4 Sets (2 Rounds for weight)

4 Sets:

6-8 Bulgarian Split Squats w/internal rotation (ea side)

15-20sec OH + Front Rack Marches (ea side)

*record BSS weight in round 1, marches in round 2

B: 3 Sets: 12-9-6 (Weight)

12-9-6

Inverted Rows

DB Push Press

*record push press weight

Cooldown (No Measure)

Internal rotation rockbacks

Pigeon

Child's pose downtrain breathing

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;

100m farmers carry (high/low)

8 Barbell shoulder to overhead

8/8 DB Arnold press

****

15 box step ups (with wall ball or dumbbell)

100m walk

15 box step ups

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

Mobility Prep

2:00 minute Echo Bike

1:00/1:00 Active Scorpion Stretch

:30/:30 sec Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 Alternating Active Pigeon Stretch

-

Barbell Prep

2 Sets

10/10 Single Leg Barbell Romanian Deadlifts

10 Sumo Stance Good morning @ 3311 Tempo

Core / Primer (Checkmark)

5 Sets, For Quality

5 Glute Bridge w/5 sec Pause at Extension

10 Alternating Hollow Knee Tucks

10 Tall Plank Knee to Elbows

Panic at the Disco (AMRAP - Rounds and Reps)

For Reps:

5 Sets

3:00 On/1:00 Off

6-8-10-12-14...

Calories

Deadlift

Abmat Sit-Ups

Barbell: (Rx 185/135, S 155/115)

*Women start at 4 Calories and increase by 2 each round

Score = Total Rounds + Reps

*You will pick up where you left off each AMRAP.
Goal: 6 Rounds

Score: Rounds + Reps

Stimulus: Posterior Chain / Core

RPE: 7/10

PRVN Mobility #10 (Checkmark)

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Optional Accessories (Checkmark)

3 Sets, For Quality

10 Prone Y-T-W

45 second Sorenson Hold