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 - Legends

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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

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)

Bench press

5x5 at 78-82%

B/T each set. 10 diamond push-ups

Then..

5 sets

10 BB close grip bench press

10 DB pull overs

15 DBs standing flys

***

5 sets

8 Seated shoulder press (65-68% for 1RM)

B/T each set. 10 DBs front delt raises and 10 DBs rear delt raises

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)

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

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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

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.

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