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 - Functional Fitness

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Warm-Up (No Measure)

2 Sets

1:00 Cardio Choice

10m Walking Quad Stretch

10m Ostrich Walk

10 Alternating Curtsy Lunges

Burnt Rubber (3 Rounds for time)

3 Sets, Each. For Time

500/450m Row

100ft (30m) Farmers Lunge 53/35lb

30/22 Cals

Rest 1:1

*Round Down to the nearest minute. This means if you complete in 5:20, Rest until the 10:00 mark to make the next round easy to track for time purposes. If you complete at 6:30 this means you will rest until 13:00 as that is directly at the 6:30 mark when resting 1:1. This much rest may seem deceiving, but that just means you need to go hard.
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Score = Slowest Round

Primary Objective: Complete each set in under 6:00 minutes

Secondary Objective: Complete the Walking Lunge in 50ft (15m) Unbroken Segments

Optional Accessories: Hips, Knees, and Back (Checkmark)

4 Sets, For Quality

8 Reverse Nordic Curls

10 Barbell Hip Thrust + 10 sec Hold on Last Rep

15 Weighted Hip Extensions

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)

2 Sets, For Quality

1:00 Cardio Choice

15 Banded Good Mornings

10 Alternating Step-Ups

5 Pike Push-Ups

5 Jumping Pull-Ups

Ball and Chain (Time)

For Time

2 Rounds , With a Partner

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

40 Burpee Pull-Ups

400m Run

40 Deadlifts (Rx 225/155, S 165/125)

400m Run

40 Strict Handstand Push-Ups

400m Run

40 Box Jumps (Rx24/20, S 20/16″)
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Goal: 32:00-35:00

Time Cap: 40:00

Stimulus: Chipper Conditioning

RPE: 7/10

Primary Objective: Complete each round of the workout in sub 18:00 minutes

Secondary Objective: Split the work evenly with your partner

Mobility (Checkmark)

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

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

View Public Whiteboard

Warm-Up (No Measure)

2 Sets

:30/:30 Couch Stretch

1:00 Alternating Active Pigeon Pose

:30/:30 Samson Stretch

-

2 Sets

:30 Jump Rope Practice

5 Bootstrap Squa t with Deep Squat Thoracic Rotations

:15 Passive Hang + :15 Active Hang

5 Strict Knee to Chest

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Barbell Primer

3 Sets, with an Empty Barbell

Tall Muscle Clean

Tall Power Clean

Tall Clean

High Hang Power Clean

High Hang Squat Clean

Hang Power Clean

Hang Squat Clean

Clean (Every 90 seconds, Until Heavy
1 Power Clean + 1 Squat Clean
Start @ 70% of Power Clean and build)

*Once you can no longer Power Clean, continue with only 1 Squat Clean until you reach a heavy for the day.

Cap 12 Sets

Body Rock (Time)

3 Rounds for Time

75 Double Unders (A: 150 Singles)

20 Toe to Bar

10 Front Squats (Rx 185/125, S 155/105)

*Front Squats are from the Floor
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This workout was built off the 2024 Semifinal Workout #2 at this year's Semi's. The goal is to hit a similar time domain and stimulus as the top athletes in the world. We have reduced the overall volume and loading to allow for this and keep you moving in the range of that 10-13 minute time domain. The goal here is to move with purpose, stay in control and finish the last set of Front Squats strong.

Core / Midline Stability (Checkmark)

3 Sets, For Quality

10 Glute Ham Raises

:30 sec Sorenson Hold

:60 sec Forearm Plank Hold

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 - 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