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 - 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)

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 - 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

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:

10 ring rows

10 ring push-ups

****

10 KB swings

10 KB RDL

****

100m farmers carry (high/low)

100m single arm farmers carry

100m brisk/fast walk

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)

15min to build to a heavy 2rep

Immediately into..

5x5 at 75%

***

4 Supersets

10 DB floor press

10 DB close grip press

10 DB barrel press

10 DB standing flys

***

3 sets

10 DB pullovers

10 BB behind the neck tricep ext

10/10 DB skull crushers

***

Remaining time: 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

2 Sets, For Quality

10/7 Calorie Echo Bike (Set 1 = Easy, Set 2: Moderate to Hard)

8 Scapular Pull-Ups

4/4 Single Arm Ring Rows

8 Alternating Step-Ups

4 Box Jumps

Diddy Kong (AMRAP - Rounds and Reps)

15:00 AMRAP

14/10 Cal Row or Ski or 10/7 Cal Bike

5/4 Strict Pull-Ups

10 Box Jump Overs (Rx24/20, S 20/16″)

1 Legless Rope Climb 15ft

*Box Jump Overs must be a step-down
Stimulus: Gymnastics Pulling Strength / Quad Stamina

RPE: 7/10

Primary Objective: Maintain a pace that settles in around 2:00-2:30 per round

Secondary Objective: Keep Echo Bike to under 45 sec each round

Pump Session Finisher (4 Rounds for reps)

Every 2:00, 4 Sets

30 sec Max Renegade Rows

-15 sec Rest-

30 sec Max Barbell Bicep Curls