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

View Public Whiteboard

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

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

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.
--

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 - HGX-FIT

View Public Whiteboard

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

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

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 - Mom's Strength Conditioning

View Public Whiteboard

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)