25Jun
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
Metcon (No Measure)
Partner training
Partner 1:
100' KB Farmers carry
10 KB sumo deadlift
10 KB high pull
10 KB swings
Partner 2:
200m walk
20 Box step ups
***Both partners start at the same time
***Continue to switch after each set
25Jun
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
Warm-Up (No Measure)
3 Sets, Increasing Intensity
:30 Echo Bike
10 Barbell Good Mornings
10 Reactive Quarter Squat Jumps
-
2 Sets
:30 Foam Roll Thoracic Extension
:30 Extended Reverse Plank Bridge
8/8 Quadruped Thoracic Rotations
-
3 Sets
1-3 Back Rack Jump to Split
1-3 BTN Press in Split
1-3 Jerk Recovery, Front Foot Step Back First
1 Split Jerk + Recovery
Can add light loads to the specific barbell prep if necessary
Split Jerk (Every 2:00 x 6 Sets
Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 70%
Set 2: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 75%
Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 80%
Set 4: 1 Split Jerk @ 85%
Set 5: 1 Split Jerk @ 85%
Set 6: 1 Split Jerk @ 85%
)
*For the pause split jerk, hold the dip and catch for 1 second each.
*On the pause split jerk + split jerk complexes, note that the 2 x 1+1 is two sets of 1+1 resting as needed between. Do not perform 4 reps straight
Quailman (3 Rounds for reps)
9:00 EMOM
min 1: 18 /14 Cal Row or Ski or 13/10 Cal Bike
min 2: Max Clean & Jerk (Rx135/95, S 115/75)
min 3: Rest
Stimulus: Barbell Cycling and Conditioning
RPE: 8/10
Keep the RPE here to 8/10 with the goal of smooth quick singles on cycling rather than pushing the pace and intensity here with touch and go reps.
Primary Objective: Achieve 10+ Reps on the Barbell
Secondary Objective: Consistency across all sets and get 5+ seconds of rest on the bike minute
Strategy: The goal here is to have the bike be at a pace that is challenging, but not deadly. We want to hit the bike at around 80-85% intensity to allow us 5-10 seconds to walk off and get into the barbell cycling component. The focus shifts here to trying to bring the heart rate down a bit, focus on breathing and hit quality quick singles here about every 4-6 seconds
24Jun
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
Warm-up (No Measure)
Machine of Choice
Cat-Cow
Scap Push-Ups
Alt Active Pigeon
Deadbugs
Glute Bridges
A: 4 Sets (Weight)
4 Sets:
6-8 Bulgarian Split Squats w/IR @ 3010 (ea side)
8-10 Inverted Rows
*Record BSS weight.
B: 3 Rounds (Time)
3 Rounds:
1min Cals on Machine*
8-10 Elevated Push-Ups
8-10 Goblet Squats
8-10 Side Plank Rotations (ea side)
Score = time to complete 3 rounds
*Use a moderate pace on the machine in round 1 and then try to match a consistent amount of calories in rounds 2 and 3
Cooldown (No Measure)
Pigeon stretch
Open book stretch
Legs on wall downtrain breathing
24Jun
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
Warm-Up (No Measure)
400m Run
-
:30/:30 Couch Stretch
:60 Alternating Active Pigeon Stretch
:30/:30 Active Scorpion Stretch
:60 Alternating Crucifix Stretch
-
2 Sets
10 Russian Kettlebell Swings
5 Pause Goblet Squats + 5 Goblet Squats
10 Bar Kip Swings
10 Alternating Lateral Lunges
Paused Front Squat (Take 10:00 minutes
Work up to a Heavy Pause Front Squat (2 sec)
)
Front Squat (2 Rounds for weight)
3 Front Squats @ 85-90% of Heavy for the Day
5 Front Squats @ 80% of Heavy for the Day
*No Pause on the Drop Sets
Rocket Power (Time)
3 Rounds for Time
20 Pull-Ups
20 American Kettlebell Swings (Rx53/35, S 44/26)
400m Run (A: 27/22 Cal Bike)
Time Domain: 11:00-15:00
Time Cap: 18:00
-
Stimulus: Muscular Endurance / V02 Max
RPE: 9/10
Primary Objective: Complete each round of the workout in under 5 minutes
Secondary Objective: Even pacing across all 3 rounds
Strategy: Start off on the pull-ups and kbs conservatively with the approach to break early to save grip and forearms with the knowledge that towards round 3 the arms will be very fatigued and the pull-ups will be exponentially harder to hang onto. The best plan is quick short sets, manageable rest periods and maintaining pace on the run somewhere between 2-5k run pace.
23Jun
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)
2 Rounds: Barbell only
Buy-in: 400m
20 Reverse curls
30 Strict shoulder press
40 Reverse lunges
50 Ceiling crunch
40 Curtsy lunge
30 Good mornings
20 Bicep curls
Cash out: 400m
***Rest :90sec b/t rounds
23Jun
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)
250 run
10 updog/down dog
10 bird dog
10 thread the needle
5 inchworm
2-3x :10-:15 dead hang
Pull-ups (7 min EMOM of set # of selected pull-up progression)
Review different pull-up progressions and choose progression/set # of reps for EMOM
Pull-up
Pull-up to low bar
Jumping pull-up
Banded pull-up
***Ring Rows if uncomfortable on the bar
Summer Stations (No Measure)
2x through
Do 1 min of work and :30 to transition
Station 1: Burpees (scaled to box)
Station 2: DB push press
Station 3: Air Squats to box
Station 4: Shuttle run
Station 5: Rest